Health Benefits of Guava

Guava or Psidium guajava is a common Indian fruit and has a great reputation in Indian households. This fruit is loaded with tiny seeds and is alternatively known as ‘sand plum’. Primarily in India, two varieties are very common, one with white flesh and another one with pink to dark red flesh. This fruit is also a powerhouse of nutrients, and hence there are ample health benefits of guava.

What Are the Health Benefits of Guava?

Guava is often considered the ‘queen of fruits’ for its unique flavour and nutritional benefits. However, a few of the advantages of eating guava are –

1. Helps Reduce Stress

Guava has a considerable quantity of magnesium and helps to relax nerves and muscles in the body. So, after a long day at the office or a gym session, guava is an excellent food to consume to boost energy and combat stress.

2. Boosts Immunity

This fruit is a great source of Vitamin C, and the quantity is approximately 4 times more than in orange. Vitamin C is believed to increase immunity and protects against common cold, pathogens and infections. Also, it can keep your eyes healthy too.

3. Improves Eyesight

Guava is loaded with Vitamin A, which is beneficial for keeping eyes healthy. In addition, it can protect against the degradation of eyesight and the appearance of macular degeneration and cataracts.

4. Good For Diabetes

Guava has substantial fibre content and a low glycaemic index, which helps prevent diabetes. Additionally, the fibre content helps regulate sugar levels, and the low glycaemic index halts its sudden spike.

5. Lowers the Risk of Cancer

One of the probable advantages of guava is that it can prevent the growth of cancer cells in the body. The presence of polyphenols such as lycopene, vitamin C, quercetin etc., potentially neutralises the growth of free radicals in the body. Guava is also assumed to reduce the risk of prostate cancer, and it might also protect against the growth of breast cancer cells.

6. Helps Beating Toothache

The anti-inflammatory action and antibacterial property of guava help fight against infection and kill germs. Chewing guava leaves also works wonders against toothache and bad breath. Additionally, the juice of guava leaves also works against oral ulcers and swollen gums.

7. Benefits During Pregnancy

Guava is rich in B9 or folic acid, which is recommended during pregnancy. It helps develop the baby's nervous system and protects them from neurological disorders.

8. Treats Constipation

Guava is loaded with dietary fibre, and when compared with other fruits, 1 guava provides around 12% of daily dietary fibre requirement. It improves digestive health, and guava seeds act as great laxatives, which are excellent for bowel movements.

9. Keeps the Heart Healthy

Guava helps improve the potassium and sodium in the body, which helps regulate blood pressure and hypertension. It also helps lower bad cholesterol (LDL) and triglycerides that contribute to bad heart health. Also, it increases the level of good cholesterol (HDL), which is good for your overall well being.

10. Promotes Weight Loss

Guava is a great source of daily nutrients and helps regulate the digestive system. So, if you want delicious and nutritious food that can satisfy your appetite, guava is the answer.

11. Improves Skin Complexion

One of the best benefits of guava on the skin is that it helps to improve skin complexion and help regain the skin’s natural radiance and freshness. You can mash guava flesh and mix it with egg yolk and apply it to your skin twice a week for beautiful glowing skin.

12. Improve Skin Texture

Guavas have astringent properties that help to tighten and tone up facial muscles. This can improve your skin texture and reduce skin ageing.

What Are the Nutritional Values of Guava?

Guava is undoubtedly a nutritious fruit, and when consumed raw, per 100 grams, contains –

Nutrient	Value
Carbohydrate	14.3 g
Fat	0.4 g
Protein	2.6 g
Copper	0.23 mg
Calcium	18 mg
Magnesium	22 mg
Iron	0.26 mg
Sodium	2 mg
Selenium	0.6 mcg
Potassium	417 mg
Phosphorus	40 mg
Manganese	22 mg
Zinc	0.23 mg
Vitamin K	2.6 mcg
Vitamin E	0.73 mg
Vitamin B6	0.11 mg
Vitamin C	228.3 mg
Vitamin A	624 IU
Carotene, beta	374 mcg
Fibre	5.4 g
Water	80.8 g
Sugars	8.92 g

How to Include Guava in Your Daily Diet?

To get the top health benefits of guava, it is best to consume the fruit raw. However, if you don't like its raw taste, you can also make diverse preparations out of it. Some of the best preparations include –

Guava chutney
Guava juice
Guava curry
Guava fruit chaat

What Are the Side Effects of Overeating Guava?

Overall, guava is pretty safe unless consumed in large quantities. If taken in large numbers, guavas can –

Affect digestion
Can cause Irritable Bowel Syndrome
It might boost blood sugar level

Hence, it is evident that there are several health benefits of guava. Although it is best to consume it raw, you can mix it with other fruits to make a fruit salad. Also, it is a great source of Vitamin A and Vitamin C, which keeps your immunity and eyes healthy. Also, guava has a chance of bacterial contamination such as E. coli and salmonella. So, it is advisable to wash and clean it thoroughly before consumption.

Who Should Avoid Eating Guava?

Guava is generally safe for consumption and provides nutritional benefits. However, if you are allergic to it, it will be best to consult a medical expert before eating guava. Also, if you are breastfeeding, it might not be good for you as well. Additionally, people with the below-mentioned health issues can also avoid guavas –

Diabetes
Eczema
Gastrointestinal issues
Before a surgery

Frequently Asked Questions

✓ What is the best way to consume guava?

You can have raw or make juice, herbal tea, and salads out of it. Also, it can be consumed in the form of capsules, tablets and powders; but before consuming these, it is best to seek medical advice.

✓ Can guava prevent acne?

Yes. One of the benefits of eating guava is that it can prevent acne and can also reduce signs of premature ageing.

✓ How many antioxidants are found in guava?

The antioxidant quantity of 100 g of guava is around 496 mg which is sufficient to keep free radicals at bay.

✓ How many calories are in guava?

Guava contains 68 calories per 100 g of serving.