Do you know that guava contains a lot of fiber as you would get from oranges? Guava is a silent fruit that is packed full of nutrients, it is readily available in Nigerian market at a cheaper cost. It is known as goba in Hausa, ugwoba in Igbo and gilofa in Yoruba. Guava is round or oval in shape with light green or light yellow skin, and the colour of its flesh varies from white or pink to dark red and has seeds that can be eaten.
Consuming guava can do more good to your body than you could even think of because of the nutrients that it contains. It contains carbohydrates, proteins, vitamins and minerals. A serving of guava gives the following:
- Vitamin A 1030 IU 21% of Daily value( DV)
- Vitamin C 377 mg 628%
- Vitamin E 1.2 mg 6%
- Vitamin K 4.3 mcg 5%
- Thiamin 0.1 mg 7%
- Riboflavin 0.1 mg 4%
- Niacin 1.8 mg 9%
- Vitamin B6 0.2 mg 9%
- Folate 80.8 mcg 20%
- Pantothenic Acid 0.7 mg 7%
- Choline 12.5 mg
- Calcium 29.7 mg 3%
- Iron 0.4 mg 2%
- Magnesium 36.3mg 9%
- Phosphorus 66.0 mg 7%
- Potassium 688 mg 20%
- Sodium 3.3 mg 0%
- Zinc 0.4 mg 3%
- Copper 0.4 mg 19%
- Manganese 0.2 mg 12%
- Selenium 1.0 mcg
Guava contains about 80% of water which can make it a good source of hydration. Guava can be eaten it alone or by taking it with yogurt. It should not be eaten on an empty stomach.
Below are the surprising benefits of guava fruit
1. It helps to reduce blood sugar levels
Research has shown guava leaf extract to improve blood sugar levels, long term blood sugar control and insulin resistance. It is also a fruit with low glycemic index this makes it to be useful in people suffering from type 2 diabetes. The fiber in the fruit also helps to lower blood sugar levels. It can also prevent constipation, which is a common problem faced by individuals who have diabetes. Guava helps to slow down the progression of complications associated with diabetes.
2. It may benefit your digestive system
Guavas have been discovered to be an excellent source of dietary fiber. Hence eating more guavas may aid healthy bowel movements and prevent constipation. One guava fruit can provide 12% of your recommended daily intake of fiber. The fiber content in the fruit increases the count and variety of gut bacteria, leading to a healthier digestive system.
Research have also shown that guava leaf extract have antimicrobial properties, hence; it can neutralize harmful microbes in the gut that can cause diarrhea
3. It helps to boost heart health
Free radicals and oxidative reactions in the body affects different organs like the heart. guava contains high levels of antioxidants and vitamins in guava leaves may help protect your heart from damage by free radicals .
Low levels of potassium in the body is associated with high blood pressure. Guava contains higher levels of potassium and soluble fiber that contributes to improved heart health. Also, the leaf extract leads to a decrease in “bad” LDL cholesterol, and a rise in “good” HDL cholesterol leading to lower blood pressure.
4. It helps to relieve painful symptoms of menstruation
Many women are prone to having painful menstruation associated with stomach cramps. guava leaf extract can help to reduce the pain intensity of menstrual cramps. It has been proven to be more effective than common painkillers taken.
Guava leaf extract is also thought to help relieve uterine cramps.
5. It can be used to boost the immune system
Are you aware that guavas are one of the richest sources of vitamin C? It is true. Guava fruit contains up to 3 times the vitamin C content present in oranges, is that not amazing? Vitamin C helps improve immunity and protects you against common infections and pathogens. Also the vitamin C present in guava can act as an antioxidant to mop up free radicals that are responsible for chronic diseases.
6. It can aid weight loss
Do you seek to reduce your weight? then add guava to your diet, it is a weight-loss-friendly food. It contains a lot of fiber that can aid in weight loss.
Also, the fruit contains only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack that is packed full of vitamins and minerals.
7. It has anticancer properties
Guava leaf extract has been shown to have an anticancer effect. The antioxidants lycopene and vitamin C present in guava can fight free radicals, which can cause cancer. These antioxidants also prevent the proliferation of cancer cells. Guavas are especially powerful in aiding the treatment of cancers of the breast and prostate.
This is likely due to the high levels of powerful antioxidants that prevent free radicals from damaging cells, one of the main causes of cancer . They are as effective as those drugs used in the treatment of cancer.
8. It promotes good Skin health.
Guava contains a wide range of vitamins and antioxidants that can work wonders for your skin. The antioxidants protect your skin from damage, which can slow down its aging process, helping prevent wrinkles . Vitamin C helps to improve the skin firmness.
Also, guava leaf extract may even help treat severe pimples when applied directly to your skin due to its antimicrobial and anti inflammatory properties.
9. It helps to improve Vision
Guava contains high amount of vitamin A that helps to boosts vision that helps to prevent degradation of eye vision. Vitamin A is known to cut down the risk of cataracts and macular degeneration. The abundant vitamin C in the fruit also contributes to better vision.
10. It helps in pregnancy.
Guava is an excellent source of folate, an important nutrient during pregnancy. Folate helps to prevent birth defects in the baby – especially those associated with the baby’s brain and spinal cord.
Together, guava fruit and leaf extracts may boost your heart health, digestion, and immune system, in addition to other benefits.