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Guava is a tree that grows in Central and South America. The fruit is commonly eaten fresh or made into beverages, jams, and other foods. Various parts of the plant, including the leaf and the fruit, are used as medicine. People use guava leaf for stomach and intestinal conditions, pain, diabetes, and wound healing. In this article, we will be talking about this fruit and its health benefits. This is a must read.
What is Guava?
This is a common tropical fruit that is grown in many tropical and subtropical regions. The common guava is Psidium guajava (lemon guava, apple guava) , a small tree in the myrtle family (Myrtaceae). The name guava is also given to some other species in the genus Psidium such as strawberry guava which is Psidium cattleyanum and the pineapple guava Feijoa sellowiana. It was said that in 209 about 50 million tonnes of the fruit, were produced worldwide. Botanically, Guavas are berries.
The most eaten species of this fruit is the apple guava. It is simply referred to as Guava. The flowers of the tree are white having five petals and numerous stamens; the fruits are also many seeded like berries. The leaves of the tree are opposite, simple, elliptic to ovate, and about 5-15 centimeters long.
Origin of Guava
This fruit originated from an area thought to extend from Mexico. Archaeological sites in Peru showed Guava cultivation as early as 2500 BC. It was adopted as a crop in subtropical and tropical Asia, South Asia, and Oceania. They are a primary host of the Caribbean fruit fly and must be protected against infestation in areas of Florida where this pest is present.
They are grown in a lot of countries around the World and a lot of species are grown commercially and are commonly traded internationally. They are also grown in Southern Europe and Greece where they have been commercially grown since the mid-20th century and proliferated as cultivars.
Mature trees do not fare well and can only survive slightly cold weather up to -4 degrees Celsius for a short period of time. Younger trees will freeze up almost immediately.
They can be grown indoors as a home plant in pots. When grown for fruit, the trees start bearing fruits after two years and can do so for up to forty years.
Is Guava Medicinal?
Although it has a number of medicinal properties, it is the most common and popular traditional remedy for gastrointestinal infections such as diarrhea, dysentery, stomach aches as well as indigestion.
In India, a study from North Sikkim reported that locals recommend drinking hot water with bark powder mixed into it as a remedy for blood-associated dysentery.
Culinary Uses of Guava
Many countries like Mexico and some Latin American countries have this popular beverage Agua fresca and it is made from Guava. The entire fruit is a major ingredient in punch and its juice is used in sauces, ales, candies, dried snacks, fruits, and even desserts.
Another popular alcoholic beverage that is made with Guava is the Pulque de Guayaba , popular in the Latin American regions.
In the Philippines, ripe Guava is used in cooking sinigang, a Filipino savory stew. It is also a popular snack in Cuba as pastelitos de guayaba and it is also sold as street food in corners, especially during the hot seasons.
In East Asia, it is commonly eaten with sweet and sour dried plum powder mixtures. Its juice is popular in many countries. It is also often included in fruit salads. Red Guavas can be used as the base of salted products such as sauces, substituting tomatoes, especially to minimize acidity. A drink may be made from an infusion of its fruits and leaves, which in Brazil is called cha-de-goiabeira i.e., “tea” of Guava tree leaves, considered medicinal.
There was a clinical trial undertaken by Lozoya et al and compared to the placebo, patients that received Guava leaf capsules experienced a decreased duration of abdominal pain with no side effects. The good curative effect was also reported in a pilot study using Guava leaf for treating infantile rotavirus enteritis. The leaves contain ethanol which enhances male fertility.
It is said to help soothe and relax hyperactive nerves and helps sleep. It also helps reduce cholesterol levels and improve heart functions.
Nutritional Components of Guava
One guava contains 126 mg of vitamin C, which meets a whopping 209% percent of your daily recommended values. The fruit also contains 229 mg of potassium, 343 IU of vitamin A, and 27 mcg of folate. These are among the most important nutrients in the fruit.
One Guava is composed of 112 grams of calories, 23.6 grams of carbs, 4.2 grams of proteins, 8.9 grams of fiber, and about 1.6 grams of Fat.
Health Benefits of Guava
The fruit has so many health benefits because of its vast nutritional composition . We will be seeing some of these amazing health benefits of Guava.
It helps build Immunity.
They are a great source of vitamin C and contain twice the amount of vitamin C present in oranges. Vitamin C plays a major role in improving the immune system of the human body and protects from infections by killing harmful bacteria and viruses.
It is assumed that the fruit also helps prevent colds because of its high composition of vitamin C which can lessen the duration of the cold. That is because vitamin C flushes out the cold from the body relatively fast. It reinforces your iron absorption, thereby maintaining your body’s immunity levels and making the body stronger.
It helps Diabetics
it is a great source of fiber and has a low Glycemic Index, making it very diabetic-friendly. While the low Glycemic Index causes a sudden increase in sugar levels, the fiber content of this fruit ensures that the sugar levels are well regulated.
Studies show that the leaf extracts can improve blood sugar levels and they also help control hyperinsulinemia, long-term blood sugar, hypercholesterolemia, hypoadiponectinemia, and hyperglycemia. It is one of the recommended fruits for diabetic patients and those looking to prevent diabetes.
It improves Heart Health
They contain large amounts of potassium and sodium, which help control high blood pressure in patients suffering from hypertension. Eating the ripe fruit before meals is said to help lower blood pressure and decrease total cholesterol while increasing the “good” cholesterol by 8%. All these factors contribute to better heart health.
It is safe to say that the leaf extracts minimize the risk of heart disease and stroke.
It helps with Weight Loss
This is a go-to choice if you are looking to lose weight as it helps regulate your metabolism and makes your intake of proteins, fiber, and vitamins remain uncompromised. It is also a filling snack and so it keeps your stomach full for a longer duration of time.
Replacing your sugary beverages or food with Guava tea or Guavas will help you lose weight as it is filling but has low calories.
It helps improve Skin
If you are trying to look great and have great skin wary of wrinkles and all that, then this is definitely the fruit for you.
It is rich in antioxidants like carotene, lycopene, and vitamins A and C that helps protect the skin from skin-related issues. Studies have also confirmed that the antioxidants, which are present in this fruit , have anti-aging effects.
They also have anti-inflammatory and antimicrobial properties which help regain the skin’s radiance and freshness. In addition, it also stops discoloration, dark circles as well as redness, and acne. The fruit also helps tone and tighten the facial muscles, thereby leaving your skin young and supple.
It is helpful during pregnancy
This fruit is very instrumental in helping pregnancies. Neural tube defects (NTDs) are one of the most common congenital disabilities that contribute to miscarriages, infant mortality as well as disabilities. This condition is very tasking on the patients, caregivers, healthcare systems, and society at large.
A study suggests that a daily intake of 400 micrograms of folic acid at least one month before pregnancy and the entire first trimester of pregnancy could reduce the risk of NTDs by up to 80%. They are rich in folic acid and therefore a perfect fruit to be eaten during pregnancy, as it helps develop the baby’s nervous system and protects the fetus from congenital disabilities.
Also, the vitamin B present in the fruit allows cells to divide and helps the body create DNA and genetic material for the fetus. Therefore, this fruit would be a great addition to your diet during pregnancy. It is common knowledge that the fruit is also rich in vitamin C, which increases iron absorption and helps pregnant women deliver oxygen to their babies. Statistics have shown that this has increased fetal and infant growth till the age of 6 months.
It helps Eyesight
After carrots, this fruit is the next well-known fruit that helps improve eyesight and vision health. The presence of vitamin A stops the deterioration of the eyesight, it also helps to improve it. It also protects one from developing macular degeneration and cataracts.
Ways to Consume Guavas
When they are fully ripe, they have a very sweet taste and they are soft to touch just like avocado. There are several ways to eat this fruit and we have listed a few below;
- The best way to consume the fruit is to eat them as they are. The entire fruit, along with the seeds and skin are edible .
- You can consume them with chili powder or pepper and salt.
- You can pair also pair it with other fruits in a fruit salad to enjoy it better.
- Guava juice is an excellent alternative to eating fruit. The mildly sweet taste and the soft flesh make it a good option for blending juices
- Cook them with some jaggery powder to make a sauce out of them. The sauce works very well with pancake, yogurt and oatmeal.
Best Nutritionist Guava Recipes to Try Out
There are some nice recipes that are very nutritional and nutritionists have recommended that for a healthier lifestyle it should be infused into your diet. They are very simple and I have outlined a few below , if you want to try them.
Guava Yogurt Smoothie
The first is the Guava yogurt smoothie . It is an easy to make recipe and the ingredients are Guava , frozen banana slices, low-fat yogurt, and ice cubes. Blend all the ingredients together and serve.
Guava Pomegranate Salad
The next Guava recipe is the Guava Pomegranate Salad and the ingredients are chopped Guavas, pomegranate pearls, and roasted peanuts. For the dressing you can use lime juice, black salt, cumin powder, and Red chili pepper.
Mix the ingredients for the dressing and add to the chopped up Guavas, peanuts and pomegranate. Serve cold.
There are several health benefits of Guava and I have outlined a few. I hope you found this article useful. I for one will definitely infuse more Guavas into my meal plan.
