There is no doubt the health benefits of guava are amazing. I mean it is considered a super fruit after all. And after you read all about the great guava health benefits here, you will definitely agree. The fruit is amazing. And you should add it to your everyday diet.
So let us get to it shall we? Here are the incredible health benefits of guava.
1. It is loaded with goodness
Oh yes it is. Guava has a lot – and I mean a lot – of helpful compounds in it. One fruit can give you 112 kCalories, 4g of protein, and about 36% of the soluble dietary fiber that you need on a daily basis. But that’s not all. Guava is loaded with vitamins like Vitamin A, B complex and C as well as minerals like calcium and iron.
Guava also contains important phytochemicals like lycopene, gallocatechol and leucocyanidin. All these vitamins, minerals, phytochemicals and fiber are responsible for guava’s health benefits.
2. It is rich in Vitamin C
Rich is certainly an understatement. Check this out. One cup of pineapple chunks can give you about 130% of the recommended daily dose of Vitamin C. One cup of orange wedges provides you with 160%. So what about guava?
Well, one cup of guava will give you over 620% of your daily Vitamin C requirement.
You read that right. It contains six times the amount of Vitamin C that you need. In fact, guava is among the top ten richest sources of Vitamin C! So no more Vitamin C tablets. And no need to reach for your morning orange juice when you can have guava!
Just for the record, once your body takes all the Vitamin C it needs, it gets rid of the rest. So you don’t have to worry about having too much of this amazing vitamin.
3. Guava’s fiber content is very helpful
You already saw that eating one single guava can provide a little under 40% of the required, daily soluble dietary fiber that you need. And you know just how good fiber is for your body. I mean it can help with bowel movements, prevent constipation and diarrhea. It can also make you feel fuller and keep you from feeling hungry too often. This certainly helps with weight loss and maintaining a healthy weight.
But did you know soluble fiber can also help control blood cholesterol and blood glucose levels in your body? It’s true! But you’ll see more of these guava health benefits later.
4. It contains lots of antioxidants
Remember guava is loaded with important phytochemicals like lycopene? Well lycopene is a well known antioxidant. Doctors usually recommend getting lycopene from raw tomatoes but guava actually contains much more lycopene than tomatoes!
Gallocatechol in guava is another well known antioxidant. Now, antioxidants are chemicals that can neutralize free radicals. And free radicals are harmful compounds that can damage the DNA of cells and so alter the way your cells work. This can lead to a whole host of problems including inflammation and even cancer. So having an antioxidant-rich diet is certainly important for your health.
Now all of this is not heresay. This 2001 study specifically studied the antioxidant capacity of guava. The study noted that guava is a great source of natural antioxidants.
5. Guava reduces blood pressure
This is another great health benefit of guava. It actually has some proven cardiovascular benefits. Check out this recent 2016 study. It investigated the cardiovascular effects of guava fruit juice in 30 healthy volunteers. Parameters including heart rate, systolic and diastolic blood pressure were measured before and at various times after the volunteers drank the juice. The results showed that guava fruit juice reduced the heart rate, systolic and diastolic blood pressure of the volunteers. Awesome!
Now the size of this study is incredibly small. But still, these findings are noteworthy and were similar to another study done in 1993. In this one, 145 hypertensive patients were involved. The study suggested that eating guavas regularly can cause significant reductions in blood pressure.
6. It can also help lower cholesterol
The same 1993 study I just mentioned also showed eating guavas often (and eating more soluble dietary fiber) caused a significant decrease in the total cholesterol and triglyceride levels of the hypertensive patients. Guava also had an insignificant increase in HDL cholesterol (good cholesterol). This is great news since high cholesterol and triglyceride levels are associated with greater risks of heart disease, diabetes, and even stroke.
Another study done in 2015, this time on rats also explored the effects of feeding the fruit to animals on a high-fat diet. After six months, the study found the total cholesterol and triglyceride levels were lower among the animals that ate guava. In fact, the greatest effects were observed from pomegranate followed by apple, strawberry, guava, papaya, mandarin and orange.
So guava definitely has a lowering effect on total cholesterol and triglyceride levels. Awesome!
7. Guava may help with blood glucose levels too
There have been a few studies that report these health benefits of guava. And they are related to guava’s high fiber content and antioxidant properties. Take a look at an animal study published in 2004 in the Asia Pacific Journal of Clinical Nutrition. The study explored the effects of guava, a high fiber fruit, on the blood glucose levels of diabetic mice. The study ran for 5 weeks and the animal models that were fed guava showed significantly lower fasting glucose levels by the third week.
The results were also compared with the effects of glibenclamide, a common anti-diabetic drug (marketed as Gliben-J, Daonil, Diabeta, etc). Would you believe the animal group that ate guava had far better results than the group treated with glibenclamide. So wonderful! The researchers of the study pointed out that guava has great potential for managing blood glucose levels in diabetics.
9. It may protect your organs
So you already saw the antioxidant health benefits of guava. And you know it can lower blood glucose levels. Well this 2011 animal study uses these benefits to explain how guava protected the pancreatic tissue of rat models from damage (including DNA breakage) due to free radicals. The study also showed the fruit helped improve insulin secretion.
Another study (2012) explored the protective effects of guava on the kidneys of diabetic mice. It showed guava significantly reduced blood urea nitrogen levels and sugar levels in the kidneys. The researchers concluded that guava could protect the kidneys of diabetic patients from deteriorating.
9. It’s anti-diarrheal
What does that mean? Guava fruit and fruit juice can help reduce diarrhea and its symptoms. In fact, it has been clinically found to help with diarrhea in infants. This 2000 Chinese study investigated the effects of guava on 62 infants with infantile rotaviral enteritis. The study showed that the infants treated with guava recovered much faster. And most did not show any symptoms after 3 days. The study went on to suggest using guava for treating infantile rotaviral enteritis.
10. Finally, guava may help with cancer
The antioxidant nature of guava and its compounds may be able to fight cancer cells. I am not saying that you should use guava in place of cancer treatments. That’s a no no. But you can consume the fruit while undergoing treatment and therapy.
There has not been conclusive clinical evidence linking guava to killing cancer. But there is early research that suggests a diet high in lycopene can lower the risk of developing pancreatic cancer. And early research also suggest that women with high lycopene levels in their blood recovered quicker from the human papilloma virus (or HPV), which is linked to cancer.
We know guava is rich in lycopene. Richer in fact that raw tomatoes. But we are still in the early stages of research to prove that guava can reduce your risk of getting cancer.
Source : http://interestingfacts-today.blogspot.my