6 Reasons Why Guava Should Be a Part of Your Day

Are you familiar with the guava fruit? You know, the tropical fruit that’s green on the outside and pink on the inside? Originating from Central America, this tasty fruit packs a serious nutritional punch. The next time you find yourself in a country that grows them, these are all the reasons why you should enjoy your fill of guava before you head home.

Guava: A Nutritional Powerhouse

Guava is a green-skinned fruit with pink flesh and edible seeds. It grows in Mexico, Central America, the Caribbean, South America, and some southern United States. This fruit is an excellent addition to a healthy diet. On the glycemic index, it sits between a 12 and a 24. This is on the lower end as far as fruit goes and it is considered to be a low-GI food. It also has plenty of fiber to help maintain a healthy gastrointestinal tract, and is a reasonably high-protein fruit, with four grams per serving. These aren’t even the biggest reasons why you should start eating more guava. (1)

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1. Skin Health

Concerned about your skin as you age? Nutrients in guava support collagen production, the protein that gives your skin its elasticity. This is because the fruit is full of Vitamin C, which is needed for collagen synthesis. This antioxidant also helps protect against damage caused by the sun’s UV rays and another age-related skin decline. (2)

2. Immune Support

As already mentioned, guava contains the antioxidant vitamin C, most widely known for its immune system-supporting benefits. Oranges have become the poster fruit for vitamin C. However, guava actually has about double the vitamin C of an orange (3). A diet adequate in vitamin C will help support your immune system so it can do what it needs to do to fight viruses, germs, and bacteria.

3. Powerful Antioxidant

Guava has many powerful antioxidants that benefit the body in many ways. In-vitro (test tube) studies have shown that both guava leaf extract and guava leaf oil have anti-cancer properties. (4, 5) More studies are needed to evaluate the potential effectiveness in people.

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4. Heart Health

The antioxidants in guava don’t only have anti-cancer potential. They also protect against heart-damaging free radicals. Guava leaf extract has been shown to protect your heart against free radicals, as well as lower blood pressure and bad LDL cholesterol while raising good HDL cholesterol. (6, 7) Studies have shown that eating guava fruit may also help to improve blood pressure and cholesterol levels. This is particularly if you eat a ripe guava before meals. (8)

5. A Digestive Aid

Guava are a very high-fiber fruit. This means good things for your digestive system. High fiber diets help to have healthy bowel movements and prevent painful constipation. Staying regular is important for colon health. (9) On top of that, guava leaf extract also has been shown to help prevent and reduce the duration and intensity of diarrhea. (10)

6. Blood Sugar Support

If you’re managing your blood sugar or trying to reduce your risk of diabetes, guava may be a surprisingly smart choice. Its low glycemic index (between 12 and 24) means it won’t cause the rapid blood sugar spikes that many other fruits can. Even more compelling, guava is rich in soluble fiber, which slows carbohydrate absorption and helps regulate blood glucose levels after meals. (11)

But it’s not just the fruit, guava leaf extract, often used in teas, has been studied for its blood sugar-lowering effects. Research suggests it may help improve insulin function and even inhibit enzymes that break down carbohydrates into glucose. (12, 13) In some small human trials, guava leaf tea taken with meals reduced post-meal blood sugar spikes, particularly in people with prediabetes or mild glucose intolerance.

Guava also contains quercetin, a plant compound with antioxidant and anti-inflammatory properties, which may further support healthy blood sugar metabolism. (14) Of course, while guava can be part of a healthy, diabetes-friendly diet, it’s not a substitute for medical care or prescribed treatment. Still, it’s a tasty, natural way to add blood sugar support to your daily routine.

Things To Keep In Mind

Guava is not always in season and is best just as it ripens. Guava harvest season is late November through until April, depending on where it is grown. Ripe guava is light green or yellow in color and is soft. They don’t have a very long shelf life, so once they are ripe you will want to put them into the refrigerator to extend their shelf life for a couple of extra days. To make it last even longer, slice or cube it, and freeze it. Keep it in airtight freezer bags for up to eight months. The skin can be eaten and tastes slightly different depending on the variety. Some people prefer to peel them while others enjoy eating them skin and all. Guava can also be a great addition to salads, salsas, and smoothies.

 Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

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