Marcella La Cioppa Have you ever tasted guava? Let's discover together all the benefits and properties of this very particular tropical fruit originally from Mexico
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Guava, an exotic fruit, is gaining popularity for its unique taste and health benefits. Unlike more common fruits like pineapples or bananas, guava, also known as guaiava or guayaba, can be harder to find on supermarket shelves. This tropical fruit, from the Psidium guajava L tree, originates from Mexico and Central America.
What makes guava so interesting is its numerous varieties, each uniquely nutritious. No matter which type you find, it’s worth trying at least once.
What is Guava?
Guava is a tropical fruit typically grown in Mexico, the Caribbean, and parts of Central and South America. It grows on three types of trees in the myrtle family: Psidium guajava (which produces tropical guava), Psidium cattleianum, and Acca sellowiana.
As guava cultivation has expanded, numerous hybrid varieties have been developed.
What does Guava taste like?
Describing the taste of guava isn’t straightforward. Many people mistakenly think it tastes like a mix of strawberries and pears, but each variety has distinct and subtle flavor differences. The flesh can range from white to deep pink, with small edible seeds inside. This fruit is not only tasty but also rich in vitamins A and C and dietary fiber.
Nutritional value of Guava
Most research on guava’s benefits has focused on the leaves rather than the fruit itself.
Guava leaves are rich in phenolic compounds with antibacterial effects, which can prevent infectious and parasitic diseases like Candida and staph infections. However, guava leaves are primarily used in medicine and should not be eaten raw like the fruit.
Nutritionally, guava is a delicious tropical fruit rich in vitamin C and an excellent source of dietary fiber. Guava is low in calories, with a medium-sized fruit containing only 37 calories. Besides vitamin C and fiber, it is high in antioxidants and contains significant amounts of magnesium, potassium, calcium, and vitamin A.
Here are the nutritional values for 3.5 ounces (100 grams) of guava:
Benefits and properties of Guava
Guava contains a variety of antioxidants that combat inflammation and improve heart health, digestion, and overall well-being. Let’s explore the main benefits of this tropical fruit.
Benefits for the digestive system
Guava is an excellent source of dietary fiber. Studies suggest that eating guava can aid bowel movements and prevent constipation.
Other studies have shown that guava leaf extract has antimicrobial properties, meaning it can neutralize harmful microbes in the gut that cause diarrhea.
Reduces blood sugar levels
Some evidence suggests that guava can improve blood sugar control.
Several studies have found that guava leaf extract improved blood sugar levels, long-term glycemic control, and insulin resistance. One study on 19 people revealed that drinking guava leaf tea lowered blood sugar levels after a meal, with effects lasting up to two hours.
Aids in weight loss
Guava can help with weight loss. With only 37 calories in one fruit and 12% of the recommended daily fiber intake, guava makes a filling and low-calorie snack. Unlike other low-calorie snacks, guava is highly nutritious, packed with vitamins and minerals.
Promotes heart health
Guava can help improve heart health. Scientists believe that the high levels of antioxidants and vitamins in guava leaves protect the heart from free radical damage. The higher levels of potassium and soluble fiber in guava also contribute to better heart health.
Moreover, guava leaf extract has been linked to lower blood pressure, reduced “bad” LDL cholesterol, and increased “good” HDL cholesterol. Since high blood pressure and high LDL cholesterol levels are associated with higher risks of heart disease and stroke, consuming guava leaf extract could offer valuable benefits.
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Strengthens the immune system
Low vitamin C levels are linked to an increased risk of infections and illnesses. Eating guava can lower this risk as it is one of the richest dietary sources of vitamin C. One guava provides about double the Reference Daily Intake (RDI) for vitamin C, which plays a crucial role in maintaining a healthy immune system. Studies have shown that vitamin C reduces the duration of colds.
Benefits for the skin
The wide range of vitamins and antioxidants in guava can work wonders for your skin. Studies have shown that its antioxidant compounds can protect the skin from free radical damage, slow the aging process, and help prevent wrinkles.
Additionally, guava leaf extract can help treat acne when applied directly to the skin.
One study found that guava leaf extract was effective in killing acne-causing bacteria, likely due to its antimicrobial and anti-inflammatory properties.
