Editor’s note: This article is a reprint. It was originally published on November 14, 2016.
Almost everyone in the United States has heard of guava. However, many have never tried one with all the apples, bananas and grapes available. But like virtually any other plant-based food, in addition to being delicious, this one has its own set of health qualities and they are pretty impressive.
From the Myrtle family, guavas are common as shade trees because they can grow to more than 30 feet tall in South and Central America, indicating that they like a warm climate. In Florida, where they are over 20 feet tall, it is recommended to limit their growth because they are invasive.
Guava trees are grown in Malaysia, Vietnam, Hawaii, Peru, Mexico, China, India, and the southern tip of the United States. They can have a single trunk or several to create a canopy, with flowers that look like a small explosion of white fireworks and are oval in shape. or teardrop-shaped leaves.
Named differently in each port (such as “amrood” in India), the pale green, pink or white, round or oval exterior of the fruits (considered berries by botanists) depends on the variety. Inside, they are generally the same color, with small edible brown seeds. The flavor is sweet to sour, similar to pear and strawberry.
Guavas are used in desserts and smoothies, as well as sauces and savory dishes, but what you add determines how good they are for you. Prepared to be tasty and healthy, they impart dramatic improvement in a number of diseases and disorders.
And like so many other foods, eating them fresh provides the most extraordinary benefits. Additionally, unlike other exotic fruits, guavas are rarely sprayed with pesticides and other chemicals.1
Nutrients in guavas improve immunity
Guavas contain several nutrients that your body cannot do without. In each 1-cup serving, you get 21% of the recommended daily allowance (RDA) of vitamin A and 20% of potassium (about the same amount as a banana) and folate.
While that’s impressive, it’s vitamin C that outperforms the others to a staggering degree: Each serving imparts 628% of this bacteria-killer, so it’s no surprise it fights disease so strongly. Guavas are even recommended for dengue.2
The same serving size provides 20% of the recommended daily dose of folate, which is good for brain health and crucial for ensuring a healthy nervous system for fetuses. These nutritional benefits translate into the prevention and treatment of numerous diseases by improving immune function.3
Traditional uses of guava for centuries included relieving toothache and canker sores.4 and help heal wounds when the juice is applied topically. Guavas were said to treat epilepsy and seizures by making them less frequent.
Guavas improve the skin, fight coughs and colds
The astringents in guavas, especially unripe fruits, help treat acne and smooth skin texture. This benefit is obtained both by eating them and by rinsing the skin with an emulsion of pulp, juice and leaves, which serves to tighten, tone and detoxify.5
In fact, studies show that guavas work even better for this purpose than mainstream lotions, creams, and potions. Guavas also prevent wrinkles and slow other signs of aging while removing dead skin cells and brightening the complexion.6
It is predominantly vitamins A, B and C together that convey these benefits, along with potassium, as they all have antioxidant properties. Vitamin C combined with biotin also cures hair loss. Vitamin C is one of the reasons why traditional cough and cold treatments in Mexico, South America, and India rely heavily on guava.
However, it is important to note that this was the juice of unripe guavas, not the ripe fruit, because ripe guava is said to worsen respiratory problems and colds. Underripe guavas relieve symptoms such as a sore throat while reducing mucus in the respiratory tract and also inhibiting microbial activity that spreads germs.
Fiber: one of the most important nutrients in guava
Most of the fiber in guava is insoluble fiber,7 meaning it is better able to move waste through the colon than most other foods. This is important to avoid intestinal problems, such as constipation and even colon cancer.
Guavas have been useful as a folk medicine to treat both diarrhea and dysentery. The astringents contained in raw guava fruits, as well as in their leaves, make the gums feel “tighter” and the mouth fresher. This same effect occurs in the intestines due to the alkaline content, which is both antibacterial and disinfectant.
Dysentery, which involves microbial growth, is inhibited while excess mucus is eradicated from the intestines. The vitamin C in guava, as well as potassium and carotenoids, support the digestive system and are useful in improving hemorrhoids and gastroenteritis symptoms.
At the same time, constipation takes a backseat when eating guava, in part due to the laxatives contained in the seeds, whether chewed or eaten whole. The seeds are responsible for some of the most advantageous health benefits. Both the seeds and the skin contain carotenoids, glycosides and other phenolic elements and flavonoids.
You may have heard that “death begins in the colon.” This is because constipation is linked to over 70 different ailments, so getting rid of waste quickly is essential. Fiber also helps the body retain water, improving bowel movements by flushing everything out. Guavas also help your body by regulating your metabolism and aiding in the absorption of all those minerals and vitamins.
The fiber in guavas positively affects blood pressure and heart health
By preventing the blood from thickening too much, consuming guava reduces blood pressure. A study in India involved 120 participants with high blood pressure who were given guava to eat before meals for 12 weeks. This caused an overall decrease in the blood pressure levels of the study subjects. They also had a higher intake of total and soluble fiber, as well as vitamins and minerals.8
Heart health is another benefit of eating this tropical fruit, and in several ways. Antioxidants play an important role as they eliminate free radicals that cause stress and oxidative damage. One study reported that the leaves “inhibited hydrogen peroxide-induced reactive oxygen species (ROS) production, lipid peroxidation, and cell death.”9
The potassium and fiber content also supports cardiovascular health by reducing blood pressure and the risk of stroke, which is closely related to heart function.10
The fiber in guavas is linked to lowering blood sugar
Fiber also balances the sugar absorbed by the body, reducing the risk of a rise or fall in glucose and insulin levels. A clinical study indicated that drinking tea made from guava leaves reduced the blood sugar levels of 19 people and was effective for up to two hours.11
Additional testing by the same group in Japan, with 20 participants with type 2 diabetes, revealed that when study participants drank guava leaf tea after a meal, their blood sugar levels dropped by more than 10%.
Multiple animal and test-tube studies have shown that guava extract lowers blood sugar levels, improves long-term control, and reduces insulin resistance. One study observed:12
“Although P.G. (Psidium guajava leaves) “is known for its beneficial role in diabetes mellitus, for the first time we report its potential in the treatment of lifelong pathologies that arise from high fructose intake initiated during the developmental years.”
Guava consumption and cancer prevention
If anything can be shown to be a dramatic game-changer for a plant-based food, it’s its effect on cancer. Not to disappoint, guavas have been shown to have dramatically positive results in cancer studies, inhibiting cancer cell growth and metastasis, in particular.
Lycopene works with flavonoids, lutein, quercetin and cryptoxanthin to inhibit the growth of cancer cells. According to Organic Facts:
“Numerous studies have been conducted… on the effects of guava mainly on prostate cancer, breast cancer and oral cancer. Guava leaf oil is extremely successful as an antiproliferative substance and in fact has been shown to be more effective than some of the leading modern medications in reducing cancerous growth.
Guavas are also rich in lycopene, a powerful antioxidant that has been shown to be highly successful in reducing the risk of prostate cancer. “This same antioxidant has also been shown to inhibit the growth of breast cancer cells, although more trials need to be conducted in humans.”13
Guavas have been shown to reduce the risk of skin, colon and lung cancer.14 A study in the Journal of Functional Foods15 It also mentions apoptosis in the proliferation of gastric cancer cells.
Other health problems that guavas help to improve
All other nutrients in this exotic fruit are certainly not wasted. Your body uses them to fight disease and help you in numerous ways:
- Thyroid – Copper, another mineral found in abundance in guavas, has the ability to regulate thyroid metabolism in two ways: production and absorption. It helps regulate hormones throughout the body and optimizes the function of your organs.
- View Vitamin A, or retinol, one of the most prominent nutrients in guavas, is known for its ability to improve eyesight and in several different ways. It has been shown to improve cataracts, macular degeneration, and other diseases that affect vision, and even reverse damage that has already been done.
- Scurvy Also known as the “sailor’s scourge,” vitamin C is the only treatment for this condition. Fortunately, the vitamin C in guavas dwarfs even that of most citrus fruits. Guavas contain about 125 milligrams (mg),16 while oranges have 69.7 mg,17 grapefruits have 31.2 mg18 and lemons around 34.4 mg.19
- Brain health – Vitamin B3 (niacin) and vitamin B6 (pyridoxine) improve nerve function in the brain, which in turn increases blood flow and stimulates cognitive function, improving your ability to concentrate.
- Weight loss – The fiber from fiber is one of the reasons why guavas are good for anyone who wants to lose weight. They are also very filling, which means you eat less, and contain less sugar compared to fruits like apples and grapes.20
Painful menstrual cramps are relieved by eating guavas
Dysmenorrhea is the medical term for the painful menstrual cramps that women experience during their period, a problem that affects more than a few. But studies show that consuming guava helps relieve pain.
In one study, 197 women with this problem received 6 mg of guava leaf extract every day, which reduced pain even more than conventional treatments.21 The researchers determined that pain relief occurs through the “spasmolytic” or spasm-reducing effect that the extract has on the uterus.22
