The Tropical Superfruit [GUAVA]: Nutrition, Health Benefits and Uses

Hello friends,

Welcome to my page! It is another great opportunity to make another publication but this time on one fruit that I love to eat.

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I will share an overview of another interesting fruit that has also made its way into our homes. It is a tropical fruit from the Myrtaceae family that is native to Central-Southern America but now commonly grown in other tropical regions like my country Nigeria. Psidium guajava commonly called GUAVA is the fruit for discussion.

A brief description of this fruit is that it is evergreen in appearance and typically 8 to 10 meters tall in height. It is characterized by a round and also pear-shaped green fruit which when ripen turns yellow. Be it faded or deep yellow fruit that is edible for consumption.

Various types

However, we have two major types of guava that are common. The Apple-guava has either white or pink flesh but with a sweet fragrance when sliced. The second is the Strawberry-guava, which is usually seen to be smaller.in shapes and with a red skin. When sliced, we tend to see a beautiful red fleshy, and juicy inside that tastes like a strawberry.

Nutritional values

The guava fruit contains several nutritional values. Let's look at some of these nutritional contents in guava. Guava contains calories and about 68kcal, which is low in its energy density. It contains about 14g of carbs in 100g of raw consumption of this fruit. This 14g carb content is shared between the sugar and fiber in a 9:5 ratio.

Guava is one of the highest fiber-rich fruits with about 5.4g in a 100g raw guava fruit. This makes it ideal for bowel health. It also largely contains Vitamin Cwhich is about four (4) times what is available in oranges. We have an estimated 228 mg of vitamin C availability.

It also contains Vitamin A an essential nutrient for eye health. Guava contains 624 IU of Vitamin A which is about 12% of the daily value needed in every 100g consumed. The pink species tend to contain more of this lycopene. Another important nutritional value is the Folate which is essential in human cell division. This value in guava amounts to 12% daily value required with 49ųg present in it.

Lastly, in it nutrional contents are Potassium. Guava contains 417mg of potassium while offering 9% daily requirement. This is more than what we see ordinarily in a banana. This is one requirement that is best for handling blood pressure concerns. Other little polyphenols like beta-carotene and quercetin are present. Despite its sweetness, it contains a low glycemic index when consumed.

Health Benefits

Guava is another fruit that has helped in the control of blood sugar in humans, given its high fiber content and low glycemic index. The presence of this duo helps slow glucose absorption. In traditional medicine, guava leaves are used in the control and management of diabetes. Compound extracts from the leaves tend to inhibit alpha-glucosidase enzymes and post-meal spikes.

Guava fruit intake has played a major role in boosting the immune system. Just one guava consumed can give us upto 254% daily value requirement. This value is about double the daily vitamin C requirement. Intake of this fruit helps to boost our white blood cells and skin barrier function against external threats.

It is good for heart health. The presence of potassium in the guava fruit helps to lower blood pressure and LDL cholesterol in humans. This is one fruit every blood pressure patient should like.to take. The lycopene commonly found in excess amounts in the pink species helps in lowering the risk of heart disease. It is best to take guava before meals.

It improves bowel movement & digestion. Guava contains fiber. For every 100g of guava fruit, we have 5g of fiber which is 5% value. It is traditionally used in treating both diarrhea and constipation.

Other benefits include its improvement in skin and anti-aging properties as well as the reduction of menstrual pains from its antispasmodic effect.

Aside from the fruits, guava leaves are also seen to be of great benefit when taken. Let's look at some of the benefits;
✅️Treatment of diarrhea from the presence of tannins and flavonoids
✅️manages diabetic concerns due to the presence of quercetin
✅️improves oral health through chewing of its leaves, which helps reduce inflammation and plaque.
✅️Interestingly, it helps in wound healing. When crushed and leaves are placed on cuts, it helps with healing.

Consuming Guava fruits

Guava fruits can be consumed in different ways. In fact, we commonly consume guava in its raw form. Rinse very well and slice into consumable sizes.

Guava can also be juiced before consumption. Blend with little water until its seeds are granular. We also have our smoothies made out of this fruit.

Other forms are cooking (guava paste) and baking as found in other tropical countries.

Side effects or Downsides

The seeds are sometimes very hard to crack while chewing. This makes for large consumption of these seeds uncracked and hence the risk of appendicitis. How about cases of cracked teeth due to their hardness? Therefore, we should be aware of this.

It can also lead to constipation especially when we consume too many of the unripe fruits with their seeds because of the presence of tannins. Thus is not so for the ripe guava fruits.

Pesticide loads are present in some of the ripe fruits. We have to always check while slicing them before consuming. Washing off its sticky skin is ideal before consumption as well.

Blood sugar spikes if wrongly consumed. Fruits are ordinarily safe when we consume them but when juiced, they may counter these benefits. For diabetic patients, intake of this leave extracts may further drop the sugar level.

In summary, the guava is a nutrient-dense fruit that provides vitamins A and C that support our immune and eye health, Fibre that improves our digestive health, and Potassium that helps regulate our blood pressure. Its leaves have become a source of traditional support for some human ailments.