Native of tropics and sub tropical regions, guava fruit is armed with a long list of potential health benefits it offers. Part of Indian winter ritual, Known as an amazing weight loss aid and intestine cleanser, guava is a neutralising fruit for the fattening goodies that are consumed in India, especially in the cooler parts on the country.
Guava, a must have winter fruit in India, has a long history of traditional uses not only as food but is also part of the traditional medicine for the medicinal benefits it offers.
Guava, addressed as amrood in Hindi is an oval-shaped fruit. It has a light green or yellowish skin. The color of the skin varies from pink to red. Internally it has white or pink edible flesh. It is loaded with tiny hard edible seeds. The entire fruit is edible.
Nutritional Facts of Guava
As per the United States Department of Agriculture (USDA) National Nutrient Database, guava contains 112 calories, 8.9 gm of fiber, 23.6 gm of carbohydrates, 14.7 gm of sugar, 4.2 gm of proteins, 377 mg of vitamin C, 1.2 mg of vitamin E, 4.3 mcg of vitamin K, 1.8 mg of niacin, 80.8 mcg of folates, 12.5 mg of choline, 0.4 mg of iron, 29.7 mg of calcium, 66 mg of phosphorous, 36.3 mg of magnesium, 688 mg of potassium, 3.3 mg of sodium, and 0.4 mg of zinc.
Potential Health Benefits of Guava
1/5. Lowers blood sugar levels
The low glycaemic index and the high fibre content of guavas arrest the development of diabetes. The low glycemic index prevents the sudden spike in sugar level while the high fibre content regulates the sugar levels.
2/5. Boosts immunity
1. The high content of Vitamin C in guava helps to enhance immunity thus, offering protection against several infections.
2. Vitamin C plays a vital role in maintaining a healthy immune system and protects the body cells from damage.
3/5. Good for the brain
The vitamin B3 and B6 content of guava help in enhancing the blood circulation to the brain and in relaxing the nerves. It stimulates the cognitive function.
4/5. Improves vision
1. The Vitamin A content of guava helps in boosting vision. Vitamin A reduces the risk of cataracts, night blindness, and macular degeneration.
2. The high content of vitamin C also contributes to better vision.
5/5. Other possible benefits…
Guava produces several health benefits, apart from the health benefits mentioned above, it also produces few more such as Boosts Heart Health, Relieves Painful Symptoms of Menstruation,
Benefits the Digestive System, Aids Weight Loss, possesses Anticancer properties, promotes Skin health, Lowers Risk of Cancer, Treats Constipation, Beats Toothache, relieves cough and cold, Anti-Aging Properties, Improves Complexion, Supports Reproductive Health, Improves Skin Complexion, Eases Stress, and Improves hormonal function.
Amazing source of soluble fibre, it aids digestion and citrates in guava is known to help in breaking down kidney stones and other calcium oxalate stones.
How to incorporate Guava in the Diet?
The entire fruit of guava can be consumed fresh. It can be added to various dishes. Some of the ways by which it can be incorporated into the diet are as follows…
- As a juice.
- To prepare chutney.
- Used as a snack or dessert.
- Used in salads, and yogurt.
- Added in fruit salads, and smoothies.
- Used in mocktails, sorbets, and ice cream.
- Used to prepare jelly, preserves, sauce, candy, jam, and marmalade.
How to prepare Pomegranate and Guava Salad?
Take 6 guavas, cut them in half, and then peel and deseed it.
Cut the guava into small cubes, retain the seeds and peel separately.
Make guava juice – Take the guava peel and seeds in a blender, add 2 cups cold water, 3 tablespoons fresh lemon juice, and ½ teaspoon raw honey. Blend it on medium speed for approximately 2 minutes, until smooth. Drain the guava juice through a sieve to eliminate any pulp or waste. If required add more honey or sugar for taste.
Make the salad- Mix the guava cubes and 4 cups pomegranate arils along with the strained guava juice in a bowl. Enjoy the pomegranate and guava salad.