Did you
know health fact of Guava?
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| 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:
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| 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.
Source: Public Domain
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.
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