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Guava is a tropical fruit that grows in dry or humid heat. Both the fleshy fruit of the guava plant and the leaves are edible, with the fruit most often eaten as a snack and the leaves commonly boiled into an herbal tea.
The texture of guavas is similar to pears but with a little more crunch. They have a sweet, tropical flavour that instantly takes your taste buds on an island vacation. But hidden inside this sweet snack are a number of health benefits.
According to a study published in the Journal of Foods in 2021, both the guava fruit and leaves of the guava plant offer medicinal properties that can boost immunity, regulate blood sugar, improve digestion, and more.
Guava: A Nutrient-Rich Fruit
Guava is loaded with nutrients. Not only does it have more vitamin C than oranges, but guava is also rich in other antioxidants and has been shown to have a number of health benefits. Here are just a few of the benefits of eating this tropical fruit.
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Fibre
One of the key nutrients found in guava is fibre. Fibre has been shown to help with digestion by both solidifying and softening stool. This can ease the symptoms of both diarrhoea and constipation.
According to a study published in the Journal, Asian-Australasian Journal of Animal Sciences 2013, with 12% of your recommended daily fibre per fruit, guavas promote healthy digestion and bowel movements. The fibre helps relieve constipation. Additionally, guava leaf extract has antimicrobial effects that destroy bad gut bacteria which cause diarrhoea. This improves gut health and digestion.
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Vitamin C
Guava is bursting with vitamin C, which is critical for maintaining immune health. According to National Horticulture Board vitamin C present in guava can reduce the length of a cold’s duration and fight bacteria. Guavas provide over 2 times the RDI for immune-boosting vitamin C. This vitamin helps your body produce infection-fighting white blood cells. Consuming guavas regularly protects against deficiency, ensuring a strong immune system.
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Antioxidants
The powerful antioxidants and fibre in guava can help regulate blood sugar levels. As per a study published in the Journal, Asian-Australasian Journal of Animal Sciences 2013, guava leaf extracts may improve insulin resistance and long-term blood sugar control. Drinking guava leaf tea has reduced blood sugar after meals by over 10% in diabetics. This makes guavas a great choice for managing diabetes. The wide range of antioxidants in guavas protects your skin from oxidative damage that accelerates ageing. Guava leaf extracts applied topically may also help treat acne breakouts thanks to antimicrobial effects. So, guavas can nourish your skin from the inside and out.
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Potassium
A study published in the Journal, Pharmacognosy Reviews 2017, Guavas promote heart health in many ways. The high antioxidant content protects the heart against free radical damage. Guavas also provide potassium and fibre while lowering LDL cholesterol and blood pressure.
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Calories
At only 37 calories per fruit, guavas make for a delicious, low-calorie snack between meals. Their high fibre content keeps you feeling full, curbing cravings. So, guavas can fit into any weight loss plan without losing out on key nutrients.
