Nutrition Facts and Health Benefits of Guava:
Scientific name: Psidium guajava,
English Name (common name) : Guava.
Urdu Name: Amrood.
Guava fruit is well known all over the world for its unique taste and nutrition rich contents. Its taste is compared to the combination of pear and strawberry. Guava can be found in apple shape and pear shape. The unripe fruit of guava has a greenish skin which becomes light yellow when ripen, and the color of its flesh may be white, pink or dark red depending on different varieties of guava. Guava trees are grown in tropics and subtropics which grows 4 to 8 meter high on average, although proper pruning is done for limiting its size. About 100 varieties of guava are cultivated all over the world.
History and Origin of Guava:
The exact place of guava origin is not confirmed but it is believed that guava is originated from the area of Central America or Mexico and then distributed to other tropical regions of America. Guava was brought to Asia by Spanish and Portuguese colonizers.
Nutrition Facts of Guava:
|Source: USDA National Nutrient Database|
|Nutrient data for: Guavas, common, raw|
|Nutrient||Nutrient Values for 100 g of guava|
|Total lipid (fat)||0.95 g|
|Carbohydrate, by difference||14.32 g|
|Fiber, total dietary||5.4 g|
|Sugars, total||8.92 g|
|Calcium, Ca||18 mg|
|Iron, Fe||0.26 mg|
|Magnesium, Mg||22 mg|
|Phosphorus, P||40 mg|
|Potassium, K||417 mg|
|Sodium, Na||2 mg|
|Zinc, Zn||0.23 mg|
|Copper, Cu||0.23 mg|
|Manganese, Mn||0.15 mg|
|Selenium, Se||0.6 µg|
|Vitamin C, total ascorbic acid||228.3 mg|
|Pantothenic acid||0.451 mg|
|Vitamin B-6||0.11 mg|
|Folate, total||49 µg|
|Folate, food||49 µg|
|Folate, DFE||49 µg|
|Choline, total||7.6 mg|
|Vitamin B-12||0 µg|
|Vitamin B-12, added||0 µg|
|Vitamin A, RAE||31 µg|
|Carotene, beta||374 µg|
|Carotene, alpha||0 µg|
|Cryptoxanthin, beta||0 µg|
|Vitamin A, IU||624 IU|
|Lutein + zeaxanthin||0 µg|
|Vitamin E (alpha-tocopherol)||0.73 mg|
|Vitamin E, added||0 mg|
|Vitamin D (D2 + D3)||0 µg|
|Vitamin D||0 IU|
|Vitamin K (phylloquinone)||2.6 µg|
|Fatty acids, total saturated||0.272 g|
|Fatty acids, total monounsaturated||0.087 g|
|16:1 undifferentiated||0.005 g|
|18:1 undifferentiated||0.082 g|
|22:1 undifferentiated||0 g|
|Fatty acids, total polyunsaturated||0.401 g|
|18:2 undifferentiated||0.288 g|
|18:3 undifferentiated||0.112 g|
|20:4 undifferentiated||0 g|
|20:5 n-3 (EPA)||0 g|
|22:5 n-3 (DPA)||0 g|
|22:6 n-3 (DHA)||0 g|
|Fatty acids, total trans||0 g|
|Aspartic acid||0.162 g|
|Glutamic acid||0.333 g|
|Sources of Data|
|1||Nutrient Analysis of Specialty Fruit Marketed in the United States|
|2||Provitamin A activity of specialty fruit marketed in the United States.|
|3||HPLC quantitation of major carotenoids of fresh and processed guava, mango and papaya|
|4||Characteristics of the carotenoids and assessment of the vitamin A value of Brazilian guavas|
Health Benefits of Guava:
Vitamin A one of the nutrients found in guava is responsible for healthy eyesight, although guava is not a rich source of Vitamin A like carrot but it is still a good source of Vitamin A. Eating guava will help in maintaining good vision and will prevent macular degeneration resulting in healthy eyes.
Improves Heart Health:
100 grams of guava contains 417 mg of potassium which is responsible for controlling blood pressure and eating guava also helps the body in lowering the levels of bad cholesterol. As the high level of LDL (Bad) cholesterol and high blood pressure are responsible for a number of heart diseases and by adding guavas to our diet these risks of heart diseases can be reduced.
Improve Digestive System:
Studies have shown that fiber is essential for maintaining a healthy digestive system and guava being a good source of fiber improves digestive system. Foods containing high amount of fiber such as guava plays an important role in reducing constipation and normalizing bowl movement.
Improve Immunity System:
Vitamin C is an essential vitamin required by the body for a healthy immunity system, and it is a fact that guava contain high amount of Vitamin C which is relatively more than an orange contains. In addition to improving immunity system Vitamin C also helps in maintaining healthy skin.
Magnesium is a mineral responsible for the relaxation of muscles and nerves, and guava contains a fair amount of magnesium. It is good to eat a guava after a workout or in stress for easing muscles and reducing stress.