Guava is an exotic tropical fruit you can add to your diet for a little tropical flair, and some real health benefits as well. In this article, you will learn about the nutritional content of guava, some of its health benefits, and some ideas for including it in your diet.
Nutritional Content of Guava
Here is a table showing the nutritional content of guava, including vitamins and minerals, with the percentage of the recommended daily intake (RDI) for adults:
| Nutrient | Amount per 100g | % of RDI |
|---|---|---|
| Calories | 68 | 3% |
| Protein | 2.6g | 5% |
| Fat | 0.9g | 1% |
| Carbohydrates | 14.3g | 5% |
| Fiber | 5.4g | 19% |
| Sugar | 8.9g | – |
| Vitamin C | 223mg | 251% |
| Vitamin A | 310IU | 6% |
| Folate | 49ฮผg | 12% |
| Potassium | 417mg | 9% |
| Magnesium | 22mg | 6% |
As you can see, guava is an excellent source of vitamin C, providing more than twice the recommended daily intake in just one 100 gram serving. It is also high in fiber, which can help promote digestive health and reduce the risk of chronic diseases. Additionally, guava is a good source of potassium, which is important for maintaining healthy blood pressure and heart function, as well as other essential nutrients such as folate and magnesium.
Guava Recipe Ideas
Guava can be a fun sweet tropical fruit to have once in a while. Here are a few recipe ideas for incorporating some guava into your dishes:
Guava Smoothie: Blend fresh guava, banana, Greek yogurt, and honey for a refreshing and nutritious smoothie.
Guava Salad: Toss sliced guava, mixed greens, goat cheese, pecans, and balsamic vinaigrette for a delicious and healthy salad.
Guava Salsa: Combine diced guava, red onion, jalapeno, cilantro, lime juice, and salt for a sweet and spicy salsa that is perfect for dipping chips or topping grilled chicken or fish.
Guava BBQ Sauce: Blend guava, ketchup, honey, Worcestershire sauce, and apple cider vinegar for a sweet and tangy BBQ sauce that is perfect for chicken.
Guava Jam: Cook peeled and chopped guava with sugar and lemon juice until thickened, then store in jars for a delicious and sweet spread.
Grilled Guava: Brush fresh guava slices with olive oil and grill until charred, then serve as a side dish or dessert with vanilla ice cream.
Guava Popsicles: Puree fresh guava with coconut milk and honey, then freeze in popsicle molds for a tropical and refreshing treat that kids love!
Guava Sorbet: Freeze pureed guava with sugar and water, then churn in an ice cream maker for a refreshing and fruity dessert.
Whether you are looking for a sweet refreshing snack or an exotic addition to a recipe, guava can be fun to try.
Benefits of Guava
Vitamin C / Immune System: Guava is one of the richest sources of vitamin C, providing over the recommended daily intake for an average adult in just one 55g fruit. Vitamin C is essential for maintaining a healthy immune system, and also plays a role in collagen synthesis, which is important for maintaining healthy skin, bones, and blood vessels.
Good Source of Dietary Fiber: Guava is a rich source of dietary fiber, which is important for maintaining digestive health. Fiber helps promote regular bowel movements and can reduce the risk of chronic diseases such as heart disease and diabetes. Guava contains both soluble and insoluble fiber, which can help regulate blood sugar levels and promote feelings of fullness.
Potassium: Guava is a good source of potassium, a mineral that is important for maintaining healthy blood pressure and heart function. Potassium helps regulate fluid balance in the body and can help reduce the risk of stroke, kidney disease, and other health problems.
Other Nutrients: Guava also contains smaller amounts of other essential nutrients, including folate, magnesium, and vitamin A.
Reducing the Risk of Chronic Diseases: The antioxidants found in guava can help protect cells from damage caused by free radicals, which can reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.
Improving Heart Health: The potassium found in guava can help regulate blood pressure and reduce the risk of heart disease.
Disadvantages of Guava
While guava is a healthy and nutritious fruit, there are a few potential disadvantages:
Pesticide residues: Guava is often sprayed with pesticides to protect it from insects and disease, which can leave residue on the fruit. It is important to wash guava thoroughly before eating to minimize exposure to these chemicals.
Allergic reactions: Some people may be allergic to guava, which can cause symptoms such as itching, hives, and difficulty breathing. If you experience any of these symptoms after consuming guava, stop eating it and seek medical attention.
High fiber content: While the high fiber content of guava can be beneficial for digestion, it can also cause digestive issues such as bloating, gas, and diarrhea in some people, especially if they consume large amounts of the fruit.
Overall, guava is a healthy and nutritious fruit that can be part of a balanced diet for most people. It is an exotic and highly nutritious fruit that offers a variety of health benefits. Its high vitamin C and fiber content make it an excellent choice for maintaining a healthy immune system.