Guava benefits

Guavas are loaded with nutrients. It’s a good source of fiber, vitamins, minerals and dietary antioxidants. Guava is also low in calories, and it’s packed with vitamin C and fiber. A number of studies endorse the advantages of guava leaf extract, which may be taken as a dietary supplement to help boost your immune system, heart health and digestive system. Additionally, guava is an excellent choice after a workout.

NUTRITION FACTS

Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutrient content gives them many health benefits.

 

Green mature guavas can be utilized as a source of pectin, yielding somewhat more and higher quality pectin than ripe fruits.

Food Value Per 100 g of Edible Portion*

Calories

36-50

Moisture

77-86 g

Crude Fiber

2.8-5.5 g

Protein

0.9-1.0 g

Fat

0.1-0.5 g

VITAMIN C 228 mg

Carbohydrates

9.5-10 g

Calcium

9.1-17 mg

Phosphorus

17.8-30 mg

Iron

0.30-0.70 mg

Carotene (Vitamin A)

200-400 I.U.

Thiamine

0.046 mg

Riboflavin

0.03-0.04 mg

Niacin

0.6-1.068 mg

Vitamin B3

40 I.U.

Vitamin G4

35 I.U.

*Analyses of whole ripe guavas.

Ascorbic acid–mainly in the skin, secondly in the firm flesh, and little in the central pulp–varies from 56 to 600 mg. It may range up to 350-450 mg in nearly ripe fruit. When specimens of the same lot of fruits are fully ripe and soft, it may decline to 50-100 mg. Canning or other heat processing destroys about 50% of the ascorbic acid. Guava powder containing 2,500-3,000 mg ascorbic acid was commonly added to military rations in World War II. Guava seeds contain 14% of an aromatic oil, 15% protein and 13% starch. The strong odor of the fruit is attributed to carbonyl compounds.

Here are 8 evidence-based health benefits of guava fruits and leaves.

1. May Help Lower Blood Sugar Levels

Some evidence suggests that guava can improve blood sugar control.

SUMMARY Guava extract may help improve blood sugar control in people with diabetes or those at risk.

  1. May Boost Heart Health

Guavas may help boost heart health in a number of ways.

SUMMARY Guava fruit or leaf extract may have a positive effect on heart health by lowering blood pressure, decreasing bad cholesterol, and increasing good cholesterol.

 

  1. May Help Relieve Painful Symptoms of Menstruation

Many women experience dysmenorrhea — painful symptoms of menstruation, such as stomach cramps.

However, there is some evidence that guava leaf extract may reduce the pain intensity of menstrual cramps.

SUMMARYTaking guava leaf extract daily may help decrease symptoms of painful menstruation, including cramps.

 

  1. May Benefit Your Digestive System

Guavas are an excellent source of dietary fiber.

Therefore, eating more guavas may aid healthy bowel movements and prevent constipation.

Just one guava can provide 12% of your recommended daily intake of fiber (13).

SUMMARYConsuming guavas or guava leaf extract may prevent or reduce diarrhea and constipation.

 

  1. May Aid Weight Loss

Guavas are a weight-loss-friendly food.

With only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack.

Unlike some other low-calorie snacks, they are packed with vitamins and minerals — so you aren’t losing out on important nutrients.

SUMMARY Guavas are full of fiber and low in calories, meaning that they may help you feel full and aid weight loss.

 

  1. May Have an Anticancer Effect

Guava leaf extract has been shown to have an anticancer effect. Test-tube and animal studies show that guava extract can prevent and even stop the growth of cancer cells.

SUMMARY The high levels of antioxidants in guava may help prevent the development and growth of cancer cells.

 

  1. May Help Boost Your Immunity

Low levels of vitamin C are linked to an increased risk of infections and illness.

Guavas are a fantastic way to get this nutrient, as they’re one of the richest food sources of vitamin C.

In fact, one guava provides about double the Reference Daily Intake (RDI) for vitamin C. This is almost twice the amount you would get from eating an orange.

Because vitamin C can easily be flushed out of your body, it’s important to regularly get enough through your diet.

SUMMARYGuavas are one of the richest food sources of vitamin C. Maintaining adequate levels of this vitamin is important for protecting against illness and infections.

  1. Eating Guavas May Be Good for Your Skin

The wide range of vitamins and antioxidants packed into a guava may work wonders for your skin. Its antioxidants may protect your skin from damage, which can slow down its aging process, helping prevent wrinkles.

What’s more, guava leaf extract may even help treat acne when applied directly to your skin.

SUMMARYThe antioxidants and vitamins in guavas can help slow down the aging of your skin, while guava leaf extract may help treat acne.

Conclusion

Guavas are incredibly delicious and packed with nutrients.

This tropical fruit is low in calories, loaded with fiber, and an excellent addition to a healthy diet.

Many studies also support the benefits of guava leaf extracts, which are taken as dietary supplements.

Together, guava fruit and leaf extracts may boost your heart health, digestion, and immune system, in addition to other benefits.

 

Note: This article is from the source https://www.healthline.com to read the full article CLICK HERE

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