Guava,
a tropical fruit with green skin and either white or pink flesh, offers a
variety of health benefits including vitamins, minerals and medicinal
advantages. This fruit is not commonly available in most grocery stores, although
you may find it in specialty shops. Guava imparts a taste similar to
strawberries when mixed with other fruit such as pears or kiwi.
Guava
contains 20 percent of the daily recommended intake of potassium, a mineral
important for your heart function. This fruit provides 19 percent of the copper
you need each day, as well as 12 percent of the manganese. These minerals are
critical for the function of your nerves, brain and blood vessels. Guava
contains less than 10 percent of the calcium, iron, magnesium, phosphorus, zinc
and selenium you need each day, too.
A cup
serving of raw guava provides 112 calories, or 5.6 percent of the calories you
should consume each day, based on a 2,000-calorie diet. You also take in 1.5 g
of fat in a serving, which accounts for 12 percent of the amount of fat you
should consume daily. Guava contains 23.6 g of carbohydrates per serving as
well, an amount that contributes to the 225 to 325 g of carbohydrates you
require every day. The protein quantity in the fruit is quite low, with 4.2 g
per serving; you need 46 to 56 g daily for best health. Each serving has 8.9 g
of fiber as well, which helps you meet your daily fiber recommendation of 25 to
38 g
Eat
a serving of guava to satisfy your daily vitamin C requirements -- one serving
of this fruit contains 628 percent of the amount you need. The vitamin C in
guava may help prevent cell damage caused by environmental and free radical
damage and assists in the absorption of iron. This fruit also provides 21
percent of the vitamin A and 20 percent of the folate you require each as well.
This makes guava a good choice to improve your eyesight and decrease the risk
of birth defects when you are pregnant or planning to conceive. Additionally,
you take in lesser quantities of vitamins E, K and B-6, thiamin, riboflavin,
niacin and pantothenic acid in a 1-cup serving of this fruit.
Potential Treatment for Diabetes
The
peel of guava, not normally edible, may provide benefits if you have diabetes.
A study published in the June 2010 issue of "The Indian Journal of Medical
Research" indicates that studies in diabetic rats suggest its consumption
results in a decrease in blood sugar and in cholesterol levels. Studies are
needed to determine if these effects correlate to human test subjects. Do not
eat guava peel as a treatment for diabetes without first consulting your
physician.
References
- California Rare Fruit Growers: Tropical Guava
- USDA National Nutrient Database: Guavas, Common, Raw
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- MayoClinic.com; Dietary Fiber: Essential For a Healthy Diet; November 2009
- University of Florida Extension; Facts About Vitamin C; L. Bobroff, et al.; April 2006
- Australian Department of Health and Ageing; Vitamins and Minerals; July 2006
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