Guava is a fruit rich in fiber, antioxidants, and other nutrients, such as vitamins A, B, and C, helping to improve gastrointestinal health, increase the body’s defenses, promote weight loss, and take care of skin and body health. heart.
All the benefits of guava are due to its antioxidant, antidiabetic, antihypertensive, anti-inflammatory, analgesic, hypocholesterolemic, antispasmodic, antimicrobial, and astringent properties.
The scientific name of guava is Psidium guajava, it has a sweet flavour and its pulp can be pink, white, red, yellow, or orange, and it can be consumed whole, in the form of juices, desserts, and even in the form of tea, using the leaves. of guava.
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Main benefits and what it is for
The main health benefits of guava are:
1. Improve digestion
Guava is a fruit rich in fiber, which stimulates intestinal movements, helping to prevent constipation. In addition, when ingested with the peel it also helps combat heartburn, being excellent to complement the treatment of gastric and duodenal ulcers.
2. Increase the body’s defenses
Guava is one of the fruits richest in vitamin C, a nutrient that helps increase the body’s defense cells, improving the immune system and increasing resistance to contracting viruses or bacteria.
3. Improve diarrhoea
Some scientific studies indicate that guava leaf extract has astringent, antispasmodic, and antimicrobial properties, which help reduce diarrhea (acute or chronic), abdominal pain, and the possible microorganisms causing it, and can be ingested in the form of tea
4. Promote weight loss
Each guava provides about 54 calories on average and can be consumed in a weight loss diet as a dessert or snack, since it is rich in pectin, a type of fiber that promotes the feeling of satiety, naturally reducing hunger.
5. Take care of skin health
Eating red or pink guava is excellent for the skin, as it is rich in lycopene, an antioxidant compound that helps protect the skin from damage caused by ultraviolet rays and regulates the amount of free radicals circulating in the body, thus preventing premature skin aging.
In addition, this fruit also provides vitamin C, a micronutrient that is necessary for the production of collagen in the body, this is an important protein to maintain the elasticity and firmness of the skin.
6. Reduce “bad” LDL cholesterol
Guava is rich in soluble fibers such as pectin and rich in vitamin C. Soluble fibers facilitate the elimination of cholesterol through feces, reducing its absorption, reducing its amount in the blood, and favoring its excretion in the bile.
In addition, its contribution of antioxidants can also help reduce “bad” LDL cholesterol and increase “good” HDL cholesterol.
7. Help regulate blood pressure
Because it is rich in antioxidants, specifically polyphenols, guava helps reduce blood pressure, as it promotes relaxation of blood vessels and improves vascular function. Likewise, it provides potassium, a mineral that promotes the excretion of sodium through urine, also helping to maintain tension.
8. Prevent and improve anaemia
The vitamin C present in guava favors the absorption of iron at the intestinal level, and this fruit should be consumed together with foods rich in the iron of plant origin, thus helping to prevent and improve anemia.
9. It could reduce menstrual cramps
Some scientific studies indicate that guava leaf extract could help reduce the intensity of menstrual cramps because it has analgesic properties that relieve pain and discomfort.
10. Regulate blood sugar
Guava is a fruit rich in fiber that helps regulate blood sugar. In addition, the leaves of this fruit are rich in polyphenols and triterpenes, compounds that help modulate glycogen metabolism.
11. Prevent cancer
The extract of guava leaves has antioxidant and antitumor properties, which according to some scientific studies, could help prevent various types of cancer, such as lung, colorectal, cervical, breast, and gastric cancer.
Guava has digestive, immunostimulant, hypoglycemic, anti-cancer, antioxidant, anti-inflammatory, analgesic, hypolipemic, anti-anemic, anti-diarrheal and anti-obesity properties. This is because it has some bioactive compounds, such as vitamin C, polyphenols, triterpenes, fibers (such as pectin), and potassium, among others.
Guava Nutrition Facts
The table below shows the nutritional content per 100 grams of both white and red guava:
|Components per 100 grams
|Vitamin A (retinol)
It is important to emphasize that to obtain the benefits mentioned above, guava must be consumed along with a healthy and balanced diet, in addition to regular physical activity.
How can it be consumed?
Guava can be consumed whole, in juices and smoothies, as compote, jam, in ice cream, and guava candy. The recommended portion to consume as a snack or dessert is 1 medium unit (approximately 150 grams).
In addition, you can prepare tea with guava leaves, the extract of which provides various benefits as mentioned above.
1. Guava juice
- 2 guavas;
- 1 tablespoon mint;
- 1/2 liter of water.
Peel the guavas and blend them with the rest of the ingredients. This juice can be taken for diarrhea 2 times a day.
2. Guava tea
- 15 g of guava leaves;
- 1/2 liter of water.
Boil the water and add the leaves, cover, and let sit for 3 to 5 minutes. Strain and drink 2 to 3 times a day.