Health Benefits of Guava

The guava tree, scientifically known as Psidium guajava L., is native to Latin America. However, many tropical and subtropical regions worldwide have embraced the goodness of guava and now grow the fruit tree in their area. Guava trees bear a vibrant fruit rich in fiber, vitamins, and antioxidants. These vital nutrients offer several evidence-based health benefits through their role in blood sugar control, heart health, weight management, and immunity.

Guava fruits have an oval shape and are light green or yellow. Their leaves are often used in herbal teas and dietary supplements, but they also contain edible seeds. Many people enjoy guava fresh off the tree, but it can be juiced or incorporated into various foods like fruit jam and pastes. There's certainly no shortage of ways to reap the many benefits of guava.

May Help With Blood Sugar Control

Guava leaf has been used in traditional folk medicine for years, but recent research has highlighted its role in blood sugar control. Animal studies have found that guava leaf extract strongly influences insulin sensitivity, thereby improving fasting plasma glucose and insulin resistance.

The hypoglycemic effects of guava leaves have been well-documented over the years, and a 2016 study found that eating guava fruit without the peel is also effective in lowering blood sugar levels. The pectin or dietary fiber in guava can delay the intestinal absorption of glucose and improve glucose tolerance.

While guava fruit cannot replace a medical prescription, it may be a lifestyle choice that can support routine diabetes care.

May Support Cardiovascular Health

For years, guava leaf extract seemed to have anti-hypertensive properties, but its mechanisms were not fully understood. However, a recent animal study discovered that the guava's effects on blood pressure were likely related to its components' involvement with the sympathetic nervous system. Scientists highlight the need for more research with human subjects regarding guava fruit and its potential in heart health but report that the fruit may be a promising adjuvant in treating hypertension.

The same study found that guava pulp may positively affect blood lipid levels. Researchers saw a significant drop in triglycerides, total cholesterol, and LDL cholesterol after subjects received guava supplementation for six weeks. Since elevated cholesterol and triglycerides can work against heart health, including guava in a well-balanced diet may support heart health.

May Support a Healthy Immune System

Vitamin C is a potent antioxidant that plays a role in many enzymatic reactions and cellular functions, including those involved in immune function. Since the body can't produce vitamin C, it must be obtained through the diet.

Oranges are often praised for their vitamin C content, but guavas contain roughly five times the amount in the same serving size. Research has shown that guava is an excellent source of vitamin C—one guava without refuse provides 125 milligrams (mg) of vitamin C, or 139% of your Daily Value (DV).

May Have Anticancer Properties

The P. guajava plant contains several bioactive compounds linked to anticancer effects, especially in its leaves. Research has shown that guava can suppress the growth of human cancer cells without affecting the normal cells.

While some research indicates that consuming guava can help deter the growth of cancer cells, there is still a need for significantly more research. Eating guava should not replace medical treatment, especially regarding cancer prevention or treatment.

May Support Weight Management Efforts

Guavas are a low-calorie fruit packed with many vitamins and minerals, making them an excellent choice to support sustainable weight loss efforts. As a nutrient-dense, low-calorie food, guavas can help you stay in a calorie deficit while meeting your overall nutrition needs.

One guava contains just 37 calories but almost 3 grams (g) of fiber. With such a significant amount of fiber per serving, they help you feel fuller for longer. Guavas can be a refreshing addition to a well-balanced meal or part of a delicious, satiating snack. A registered dietitian (RD) or registered dietitian nutritionist (RDN) can help you incorporate guava fruit into a healthy diet, accounting for long-term weight loss goals.

May Benefit Digestive Health

Guavas are a great source of dietary fiber, making them an optimal choice for a healthy digestive tract. One average-sized guava contains 3 g of fiber. Including guavas in a well-balanced diet may help promote regular bowel movements and prevent constipation.

Recent research also highlights the fruit's potential in alleviating diarrhea symptoms. Guava extract has been linked to positive effects on gut health through its antibacterial, anti-secretory, anti-motility, and anti-inflammatory properties.

Nutritional Facts of Guava

The average guava fruit weighs around 55 g, but it packs a punch nutritionally. It's a low-calorie, low-fat food that contains more than 100% of your daily vitamin C needs and almost 3 g of fiber. It also contains small amounts of other nutrients that support overall health, like magnesium, potassium, and copper.

One guava fruit without refuse provides:

• Calories: 37
• Fat: 0.52 g
• Carbohydrates: 7.86 g
• Fiber: 2.97 g
• Total sugar: 4.9 g
• Protein: 1.4 g
• Magnesium: 12.1 mg, or 2.8% of the DV
• Vitamin C: 125 mg, or 139% of the DV
• Potassium: 229 mg, or 6.7% of the DV
• Copper: 127 micrograms (mcg), or 14.1% of the DV

Risks of Eating Guava

Guava is generally considered safe for the average healthy adult to eat. When eaten in moderate amounts, most people do not experience any adverse side effects. However, due to its fiber content, some people may experience some digestive discomfort or constipation when eating too much at one time.

It's also important to remember that guava has been linked to hypoglycemic effects in some cases. People following a diabetic diet or taking diabetes medications may benefit from medical guidance before incorporating guava into their diet. A doctor, RD, or RDN can offer individualized nutrition advice.

Tips for Consuming Guava

Guavas are grown in tropical regions, but they're enjoyed worldwide in various ways. Consider these tips for consuming the tropical fruit:

• Ripe guavas are typically light yellow-green, but they may also have hints of pink.
• Guavas, including their rind and seeds, can be eaten raw—but wash them first.
• Raw guava makes a great addition to various recipes, such as salads, smoothies, and popsicles.
• A guava glaze pairs well with savory meals like grilled shrimp or meat.
• Store guava in the refrigerator until ready to eat to maintain its crispness.

A Quick Review

Guava may be a small fruit, but it offers many health benefits. While it's low in calories, it contains several powerful nutrients that support digestion, heart health, blood sugar control, and weight management efforts.

Guava is an excellent source of vitamin C, providing more than your day's needs in one fruit and offering potential anticancer effects over time. It also contains small amounts of magnesium, potassium, manganese, and copper, which the body uses for various biological processes.

Eating guava comes with very few risks of adverse effects, but they may cause a drop in blood glucose levels. People on diabetes medications should discuss potential effects with their doctor before adding them to their diet. Stay mindful of portion sizes, as eating too much at one time may cause digestive upset in some people.