Guava, a tropical fruit native to Mexico and other areas in Central and South America and the Caribbean, is known for its vibrant flavor and color. In Filipino culture, guava holds a special significance as it is found in many traditional dishes and symbolizes resilience. Nutritionally, guavas are high in antioxidants, vitamin C, potassium, and fiber, making them beneficial for gut health, heart health, immunity, and more. With only 157 calories and low sugar content, guavas are a nutrient-packed fruit with numerous health benefits.
One whole raw guava contains 1.4 grams of protein, 7.9 grams of carbohydrates, 3 grams of fiber, and 5 grams of sugar. Guavas are rich in vitamin C, with one fruit providing 125 milligrams, which exceeds the daily recommended value. The high fiber content in guavas supports heart health, reduces blood pressure and bad cholesterol levels. Guavas also contain potassium, further aiding in heart health. Research has shown that guava consumption can help improve blood pressure and cholesterol numbers. Additionally, guavas can prevent constipation and provide vitamin B9 and magnesium.
There is some research on the possible health benefits of guava leaf and guava leaf extract, such as regulating blood sugar and improving heart health. However, most studies have been conducted in animals or lab settings, and human studies lack sufficient data to confidently promote the use of guava leaf extract. Guava can be used in various ways, such as in smoothies, popsicles, salads, tangy barbecue sauce, Filipino dishes like sinigang, guava jam, muffins, and alongside cream cheese in pastries. Guava juice can also be a flavorful addition to cocktails and mocktails.
The mildly sweet and slightly tart flavor of guava makes it a versatile ingredient that can be used in both sweet and savory dishes. Guava, with its unique flavor and numerous health benefits, is a fruit worth incorporating into your diet.
