Editor’s note: This article has been reprinted. First published November 14, 2016.
Most people in the United States have probably heard of guava. But many people have never tasted apples, bananas, and grapes all together. But like virtually all other plant-based foods, in addition to being delicious, it also has some impressive health properties.
Guava, a member of the myrtle family, is a common shade tree in South and Central America because it can grow to over 30 feet tall and prefers warm climates. It is invasive in Florida, where it grows to about 20 feet tall, so it is best to reduce its growth.
Guava trees are grown in Malaysia, Vietnam, Hawaii, Peru, Mexico, China, India, and the southern polar regions of the United States. It can have one or multiple stems to create a canopy, and the flowers look like bursts of small white fireworks and are oval in shape. Or teardrop-shaped leaves.
The appearance of the light green, pink or white, round or oval fruits (regarded by botanists as berries), which have different names in different ports (e.g. “amrood” in India), varies depending on the variety. Inside are small, edible brown seeds that are usually one of the same color. The taste is sweet yet sour, similar to pears and strawberries.
Guava is used in sauces and savory dishes as well as desserts and smoothies, but what you add to it determines its flavor. It is prepared to be both delicious and healthy, dramatically improving many diseases and disorders.
And like many other foods, eating it fresh provides its most amazing benefits. Also, unlike other exotic fruits, guavas are rarely sprayed with pesticides and other chemicals.1
Nutrients in guava boost immunity
Guava contains several nutrients that the body cannot live without. Each 1-cup serving contains 21% of the recommended intake (RDA) for vitamin A and 20% each for potassium (about the same amount as a banana) and folate.
It’s impressive, but it’s vitamin C that stands out above the rest. Providing 628% of bacteria-killing properties per serving, it’s no surprise that it powerfully fights disease. Guava is also recommended for dengue fever.2
Folic acid, which provides 20% of the RDA in the same serving, is good for brain health and is important for ensuring a healthy nervous system in the fetus. These nutritional benefits translate to preventing and treating numerous diseases through improved immune function.3
For centuries, traditional uses of guava have included relieving pain from toothaches and stomatitis.4 Applying the juice topically can help wounds heal. Guava is said to treat epilepsy and convulsions by reducing their frequency.
Guava improves skin and fights coughs and colds
The astringent properties of guava, especially the unripe fruit, help treat acne and smooth skin texture. These benefits can be achieved both by eating bananas and by rinsing your skin with the pulp, juice, and emulsion of the leaves. This emulsion works to tighten, tone and detoxify the skin.5
In fact, studies have shown that guava is much more effective for this purpose than mainstream lotions, creams, and potions. Guava also helps prevent wrinkles and slows other signs of aging while removing dead skin cells and brightening your complexion.6
Along with potassium, it is primarily vitamins A, B, and C that deliver these benefits. This is because they all have antioxidant properties. Vitamin C combined with biotin also treats hair loss. Vitamin C is one of the reasons why traditional remedies for coughs and colds in Mexico, South America, and India rely heavily on guava.
However, it is important to note that the juice is from immature guavas and not ripe fruits, as ripe guavas are known to worsen respiratory and cold problems. Unripe guava relieves symptoms such as sore throat by reducing mucus in the respiratory tract and inhibits microbial activity that spreads bacteria.
Fiber — One of the Most Important Guava Nutrients
Most of the fiber in guava is insoluble fiber.7 This means that it is better at moving waste through the colon than most other foods. This is important for preventing bowel problems such as constipation and colon cancer.
Guava was useful as a folk remedy to treat diarrhea and dysentery. The astringents contained in raw guava fruit and its leaves make gums “tighter” and freshen the mouth. The same effect occurs in the intestines due to the alkaline content, which has antibacterial and disinfecting effects.
Dysentery associated with microbial growth is inhibited and excess mucus is removed from the intestines. Guava’s vitamin C, potassium, and carotenoid content are useful in supporting the digestive system and improving symptoms of hemorrhoids and gastroenteritis.
At the same time, constipation takes a backseat when you eat guava in portions, whether you chew it or eat it whole, in part because of the laxatives contained in the seeds. Seeds provide some of the most beneficial health benefits. Both seeds and skin contain carotenoids, glycosides, and other phenolic and flavonoid components.
You may have heard the saying, “Death begins in the colon.” Because constipation is associated with over 70 different diseases, it is important to quickly eliminate waste. Fiber also helps the body retain water and improves bowel movements by flushing everything out. Guava also helps the body by regulating metabolism and aiding in the absorption of all minerals and vitamins.
Guava’s fiber has positive effects on blood pressure and heart health
Consuming guava can lower blood pressure by preventing the blood from thickening too much. One study in India had 120 people with high blood pressure eat guava before meals for 12 weeks. This led to an overall decrease in blood pressure levels in the study subjects. They also had higher intakes of total and soluble fiber, as well as vitamins and minerals.8
Heart health is, in many ways, another benefit of eating this tropical fruit. Antioxidants play an important role by eliminating free radicals that cause oxidative stress and 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 support cardiovascular health by lowering blood pressure and reducing the risk of stroke, which is closely linked to heart function.10
The fiber in guava has been linked to lower blood sugar levels
Fiber also helps balance the sugar your body absorbs, lowering the risk of spikes and drops in glucose and insulin levels. A clinical study found that drinking tea made from guava leaves lowered blood sugar levels in 19 people and remained effective for up to two hours.11
In Japan, the same group conducted additional tests on 20 participants with type 2 diabetes and found that when study participants drank guava leaf tea after a meal, their blood sugar levels decreased by more than 10%.
Several animal and test-tube studies have shown that guava extract lowers blood sugar levels, improves long-term blood sugar control, and reduces insulin resistance. One study observed:12
“Although PG (Psidium guajava leaves) “It is known to play a beneficial role in diabetes, and we are the first to report its potential for the management of lifelong pathology resulting from high fructose consumption initiated during development.”
Guava consumption and cancer prevention
If anything can prove to be a breakthrough for plant-based foods, it’s their effectiveness against cancer. Not wanting to disappoint, guava has been shown to have dramatically positive results in cancer research, particularly by inhibiting cancer cell growth and metastasis.
Lycopene works together 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, breast and oral cancer. Guava leaf oil is very successful as an anti-proliferative agent and has actually been shown to be more effective than some of the leading modern pharmaceuticals at reducing cancer growth.
Guavas are also rich in lycopene, a powerful antioxidant that has been shown to have great success in reducing the risk of prostate cancer. The same antioxidants have been shown to inhibit the growth of breast cancer cells. However, further human trials are needed.”13
Guava has been shown to lower the risk of skin, colon, and lung cancer.14 Study published in Journal of Functional Foods15 It also mentions apoptosis in gastric cancer cell proliferation.
Other health problems that guava can help improve
All other nutrients in this exotic fruit certainly do not go to waste. The body uses them to fight disease and help in a variety of ways.
- Thyroid gland – Copper, another mineral found in abundance in guava, has the ability to regulate thyroid metabolism in two ways: production and absorption. This helps regulate hormones throughout the body and optimize organ function.
- Vision — One of the most prominent nutrients in guava, vitamin A, or retinol, is known for its ability to improve vision in several ways. It has been shown to improve cataracts, macular degeneration and other diseases that affect vision and to reverse damage that has already occurred.
- Scurvy — Vitamin C, also known as “sailor’s scourge,” is the only treatment for this condition. Fortunately, the vitamin C content of guava is higher than that of most citrus fruits. Guava contains about 125 milligrams (mg).16 Oranges contain 69.7 mg;17 Grapefruit contains 31.2 mg.18 A lemon has about 34.4 mg.19
- Brain Health — Vitamin B3 (niacin) and vitamin B6 (pyridoxine) improve the function of brain nerves, increasing blood flow and stimulating cognitive function, improving concentration.
- Weight loss — Due to its fiber content, guava is one of the reasons why it is great for people who want to slim down. It’s also very filling, so you eat less and has less sugar than fruits like apples or grapes.20
Eating guava relieves painful menstrual cramps
Dysmenorrhea is the medical term for the painful menstrual cramps that women experience during their period. This problem affects many people. However, studies have shown that guava consumption helps relieve pain.
In one study, 197 women with this problem were given 6 mg of guava leaf extract daily, which reduced pain significantly more than conventional treatment.21 Researchers determined that pain relief was achieved through the extract’s “spasmodic” or spasm-reducing effect on the uterus.22
