Did you know health fact of Guava?

 

Did you know health fact of Guava?

Image credit dashu83 on Freepik

Guava is a tropical fruit that is widely cultivated in many parts of the world, including Central and South America, the Caribbean, and Southeast Asia. 

This fruit is known for its distinct flavour and aroma, as well as its impressive nutritional profile. Guava is packed with essential vitamins, minerals, and antioxidants that can promote overall health and well-being. In this article, we will explore some of the most surprising health facts about guava.

Rich in Vitamin C

Guava is one of the richest sources of vitamin C among all fruits. In fact, a single guava fruit contains more than four times the amount of vitamin C found in an orange. Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. Additionally, it strengthens the immune system, aids in iron absorption, and encourages good skin.

Promotes Digestive Health

Dietary fibre, which is abundant in guava, helps support good digestive health. Fiber adds bulk to stools, which can help prevent constipation and promote regular bowel movements. Additionally, guava contains enzymes that can aid in the digestion of proteins and help reduce bloating and indigestion.

Lowers Risk of Cancer

Guava contains high levels of antioxidants, including lycopene, quercetin, and vitamin C. These antioxidants can help protect cells from damage caused by free radicals, which can contribute to the development of cancer. Some studies have shown that guava extract may be effective in inhibiting the growth of cancer cells in the breast, prostate, and pancreas.

Helps Control Blood Sugar

Guava has a low glycaemic index, which means it does not cause a rapid increase in blood sugar levels. This makes it an ideal fruit for people with diabetes or those who are trying to manage their blood sugar levels. Additionally, the fibre in guava can help slow the absorption of sugar into the bloodstream, which can further help regulate blood sugar levels.

Boosts Heart Health

Guava contains several nutrients that can promote heart health, including potassium, fibre, and antioxidants. Potassium is important for maintaining healthy blood pressure levels, while fibre can help reduce cholesterol levels. Additionally, the antioxidants in guava can help prevent the oxidation of LDL cholesterol, which is a risk factor for heart disease.

Improves Skin Health

Guava is rich in vitamin C, which is essential to produce collagen, a protein that is necessary for healthy skin. Vitamin C can also help protect the skin from damage caused by UV rays and environmental pollutants. Additionally, guava contains antioxidants that can help reduce the signs of aging, such as wrinkles and age spots.

Enhances Brain Function

Guava contains high levels of vitamin C and antioxidants, which can help protect the brain from damage caused by free radicals. Additionally, the fruit is rich in vitamin B3 and vitamin B6, which are important for maintaining healthy brain function. Some studies have also suggested that guava may help improve memory and cognitive function.

In conclusion, guava is a delicious and nutritious fruit that is loaded with health benefits. From promoting digestive health to improving skin health and enhancing brain function, guava is a superfood that should be a part of everyone's diet. Whether you eat it fresh, in smoothies, or as a topping for yogurt or oatmeal, guava is a versatile fruit that can be enjoyed in many different ways. So go ahead and add some guava to your grocery list and start reaping the benefits of this amazing fruit!

Supports Immune System

Guava is rich in vitamin C, which is essential for a healthy immune system. Vitamin C can help boost the production of white blood cells, which are responsible for fighting off infections and diseases. Additionally, the antioxidants in guava can help protect the immune system from damage caused by free radicals.

Reduces Inflammation

Guava contains anti-inflammatory compounds, such as flavonoids and carotenoids, which can help reduce inflammation in the body. Chronic inflammation has been linked to several health conditions, including arthritis, heart disease, and cancer. By consuming guava regularly, you can help prevent and reduce inflammation in the body.

Aids in Weight Loss

Guava is low in calories and high in fibre, making it an ideal fruit for weight loss. The fibre in guava can help you feel full and satisfied for longer periods of time, which can help reduce cravings and prevent overeating. Additionally, guava contains enzymes that can aid in the digestion of fats, which can help promote weight loss.

Improves Oral Health

Guava leaves and fruit contain compounds that have antibacterial and anti-inflammatory properties. These compounds can help protect the teeth and gums from bacterial infections and reduce inflammation in the mouth. Some studies have shown that guava leaf extract can be effective in reducing the symptoms of gum disease.

Enhances Fertility

Guava contains high levels of folate, which is important for reproductive health. Folate is essential for the development of healthy sperm and eggs, and it can help reduce the risk of birth defects in pregnant women. Additionally, some studies have suggested that guava extract may help improve sperm motility and quality.

Improves Eye Health

Guava is rich in vitamin A, which is essential for keeping healthy vision. Vitamin A helps protect the eyes from damage caused by free radicals, and it can help prevent age-related macular degeneration and cataracts. Additionally, the antioxidants in guava can help reduce the risk of eye infections and inflammation.

Here are a few delicious Guava recipes you can try:

Image credit 8photo on Freepik

1. Guava Smoothie: Fresh guava, cleaned, deseeded, de chopped, banana, sliced, plain Greek yogurt, almond milk, honey. Blend all ingredients in a blender until smooth. Enjoy!

2. Guava Salad: Mixed greens, fresh guava, cleaned, deseeded, chopped, feta cheese, crumbled, sliced almonds, balsamic vinaigrette. Toss all ingredients together in a large bowl. Serve and enjoy!

3. Guava BBQ Sauce: Fresh guava, cleaned, deseeded, chopped, ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, smoked paprika, garlic powder, Salt, and pepper to taste. All ingredients should be combined in a pan and heated to a boil. Reduce heat and simmer for 20-25 minutes, stirring occasionally, until the sauce has thickened. Let cool and serve with your favourite BBQ dishes.

4. Guava and Cream Cheese Empanadas: Fresh guava, cleaned, deseeded, chopped, All-purpose flour, cup sugar, salt, unsalted butter, chilled and cubed, icy water, cream cheese, softened, sugar, egg, beaten. In a Big bowl, whisk all the flour, sugar, and salt. Using a pastry cutter or your fingers, cut in butter until the mixture resembles coarse sand. Add icy water and mix until the dough comes together. Make the dough flat like a disk and wrap in plastic. Chill for at least 30 minutes. In a separate bowl, mix guava, cream cheese, and sugar until well combined. Preheat oven to 375°F. On a lightly floured surface, roll out the dough to one-fourth-inch thickness. Cut the dough into circles using a cookie cutter or cup. Spoon the guava mixture onto one side of each circle, leaving a small border. Fold the other side of the dough over the filling and use a fork to crimp the edges closed. Brush the empanadas with beaten egg and bake for 15-20 minutes, until golden brown. Serve warm and enjoy!

5. Guava Cheesecake Bars: Fresh guava, cleaned, deseeded, chopped, graham cracker crumbs, sugar, unsalted butter, melted, fresh guava, chopped, cream cheese, softened, sugar, egg, beaten, vanilla extract. Preheat oven to 350°F. Line a 9-inch square baking pan with parchment paper. In a medium bowl, mix graham cracker crumbs, sugar, and melted butter until well combined. Press the mixture evenly into the bottom of the prepared pan. In a separate bowl, mix guava, cream cheese, sugar, egg, and vanilla extract until well combined. Pour the mixture over the graham cracker crust. Bake for 25-30 minutes, until the cheesecake is set, and the edges are lightly golden. Let cool completely in the pan, then slice into bars and serve.

6. Guava and Coconut Milk Ice Cream: Fresh guava, cleaned, deseeded, chopped, full-fat coconut milk, sugar, vanilla extract. In a blender, puree guava, coconut milk, sugar, and vanilla extract until smooth. Pour the mixture into an ice cream maker and churn according to the manufacturer's instructions. Transfer the ice cream to a container and freeze for at least 2 hours, until firm. Serve and enjoy!

7. Guava Jam: Fresh guava, cleaned, deseeded, chopped, sugar, lemon juice, salt. In a large saucepan, combine guava, sugar, lemon juice, and salt. This mixture should be brought to a boil over medium heat, stirring occasionally. Reduce heat and simmer for 45-50 minutes, stirring often, until the mixture thickens and becomes jam-like. Remove from heat and let cool to room temperature. Transfer to a jar and refrigerate for up to 1 month.

8. Grilled Guava and Cheese Sandwich: Fresh guava, cleaned, deseeded, chopped, bread slices, grated cheddar cheese, butter, softened. Apply the butter evenly on one side of each slice of bread. On the other side of two of the slices, evenly distribute the sliced guava and grated cheese. Place the remaining slices of bread on top of the guava and cheese, with the buttered side facing up. Heat a grill or grill pan over medium heat. Grill the sandwiches for 2-3 minutes on each side, until the bread is golden brown, and the cheese is melted. Slice the sandwiches in half and serve hot.

9. Guava Margarita: Fresh guava, cleaned, deseeded, chopped, tequila, fresh lime juice, triple sec, honey, Ice, Salt, or sugar for rimming the glasses (optional), Lime wedges for garnish (optional). In a blender, puree guava, tequila, lime juice, triple sec, and honey until smooth. If desired, rim the glasses with salt or sugar. Fill each glass with ice and pour the margarita mixture over the ice. Garnish with a lime wedge and enjoy!

10. Guava and Spinach Smoothie: Fresh guava, cleaned, deseeded, chopped, fresh spinach, plain Greek yogurt, unsweetened almond milk, honey, vanilla extract, Ice. In a blender, combine guava, spinach, Greek yogurt, almond milk, honey, and vanilla extract. Blend until smooth. Add ice and blend again until the mixture is thick and creamy. Pour into glasses and serve immediately. Enjoy your healthy and refreshing guava and spinach smoothie!

Overall, guava is a nutrient-dense fruit that can supply a wide range of health benefits. From promoting digestive health to boosting the immune system and improving skin and eye health, guava is a delicious and versatile fruit that can be enjoyed in many different ways. Whether you eat it fresh, cooked, or blended into a smoothie, guava is a superfood that can help you feel your best.

 

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Disclaimer

In this article, general tips are given, and they are for information purpose only and the mentioned effects would vary from person to person. Please do not treat it as a medical advice. Consult your Medical advisor/Nutritionist beforehand.