Guava is a common tropical fruit which is round or oval in shaped with light green to light yellow skin. Guava is called Amrood in Hindi, Goyave in French, Guayaba in Spanish, and Guave in German. Guava comes with tiny edible hard seeds at the center. Due to its easy availability and the fruits being cheaper than most other fruits Guava is many times called as “a poor man’ s fruit” or “a poor man substitute for apple”. However this seemingly humble and common fruit has considerable food and nutritional value and the medicinal properties of guava fruit, as well as that of the leaf have been recognized worldwide. While many people are aware of Vitamin C in fruits like orange, it may surprise them that Guava may contain about 4 times the amount of Vitamin C contained in Orange. Guava fruit has unique odour and taste and is many times enjoyed fresh. Guava fruit can also be processed as an ingredient in juice, jellies, jams, shakes or beverages, ice creams etc.
Nothing can match the taste of Guava sprinkled with a liberal dose of salt, red chilli powder and black pepper. In India guavas are many times sprinkled with chaat masala (a mixture prepared by grounding select Indian spices) as well. Besides its unmatched taste, Guava is being recognized as one of the super fruits due to number of health benefits.
Nutritional Information: Guava Fruit (100 g )
|Vitamin C||228 mg|
|Vitamin A||624 IU|
|Magnesium, Mg||22 mg|
|Calcium, Ca||18 mg|
Major Health Benefits of Guava Fruit (Amrood)
- Boosts Immunity: Guava are quite rich in Vitamin C. Vitamin C helps to improve immunity and protects us from common infections.
- Flavonoids & Anti oxidants: Guava has good amount flavonoids like beta-carotene , lycopene, Lutein etc and anti oxidants. These help to neutralize free radicals in the body. Thus Guava can be considered useful in preventing the growth of certain cancers but this has not be proven by studies.
- Good for Diabetics: Guava has a higher Glycemic index of 78 and in general fruits with Glycemic index above 70 are considered to release sugar fast. However Guava has a lower Glycemic Load of 4 which is a better indicator that a food won’t have much impact on blood glucose levels. Glycemic Index is a ranking of foods from zero to 100 based on blood glucose levels after eating a definite quantity of carbohydrates. The need to compare for a fixed carbohydrate grams leads to different serving size . To overcome this distortion ‘Glycemic Load’ aims to balance the Glycemic Index by taking into account the serving size. Thus while consuming Guava raises sugar levels rather quickly, but as the fruit contains less carbohydrates, such rise will only occur on consuming a large portion of Guava corresponding to a fixed amount of carbohydrates. A normal portion of Guava as indicated by its Glycemic load of 4 which is quite low and thus this effect of rise in sugar in totality is actually quite less. High Fiber content is also considered good for diabetics and also the presence of anti oxidants is helpful. The skin of the guava fruit is rather high in simple sugars like glucose and thus those with diabetes may eat the fruit after peeling the skin.
- Aids Digestion: Guavas are rich in dietary fiber which is beneficial to the digestive System. Thus eating guavas may aid to maintain healthy bowel movements and prevent constipation. Guava seeds either ingested whole or chewed, are also a rich source of dietary fiber a and serve as excellent laxatives. Guava has astringent qualities and being alkaline exhibits some anti microbial activity and is helpful in digestive problems like dysentery and diarrhea.
- Weight Loss Friendly: Being low in Calories and due to their ability to regulate metabolism, Guava is helpful in weight reduction.
- Hypertension: Guava has almost same potassium levels as Banana and thus help to prevent sodium retention which keeps blood pressure in check.
- Eyesight: Vitamin A & Vitamin C in Guava helps to keep the eyes healthy. the richest sources of dietary fiber.
- Other Benefits:
- The anti oxidants prevent damage to skin and Guava’s high water helps to keep the skin moist.
- folic acid(vitamin B-9) In Guava plays an important role in cardiovascular and circulatory system. It is also known for reducing certain birth defects and may be helpful in fertility too.
- Due to its astringent quality, eating Guava can lessen mucus in the the respiratory track and throat.