This tropical super-fruit is one of the richest food sources of vitamin C, with a single guava providing more than a day’s worth. It also contains vitamin A, vitamins B3 and B6, vitamin E, copper, folate, magnesium and plenty of potassium, along with a high fibre and pectin content. Guava has a long history in traditional medicine, including a folk reputation as an aphrodisiac, though there is no good scientific evidence for that one.
Wellness
Guava has become a popular fruit among health enthusiasts. Here’s what its nutrients do for you:
Brain and nerves. Vitamins B3 and B6 support normal brain and nerve function.
Cell protection. Vitamin C is a powerful antioxidant that helps protect cells from damage by free radicals. Diets high in fibre are linked with a lower risk of bowel cancer.
Blood sugar. The fibre in guava slows down how quickly sugar is absorbed, which makes it a good fruit choice for people managing their blood sugar.
Digestion. Guava’s high fibre content helps relieve constipation. Guava leaf tea has traditionally been used for diarrhoea, and early studies suggest guava leaf extract may have antibacterial effects, but persistent diarrhoea or dysentery always needs a doctor.
Eyes. Vitamin A is essential for healthy vision.
Pregnancy planning. Folate is important before and during early pregnancy to support a baby’s development. Guava can contribute, but women planning a pregnancy are generally advised to take a folic acid supplement as well; talk to your GP.
Heart health. Guava is rich in potassium, which helps balance the effects of sodium and supports healthy blood pressure.
Immunity. Vitamin C supports normal immune function and may slightly shorten the length of colds.
Relaxation. Magnesium plays a role in normal muscle and nerve function, including muscle relaxation.
Beauty
Skin, hair and nails. Guava’s antioxidants help protect skin from everyday damage, and its vitamin C supports the collagen that keeps skin firm and helps build healthy hair and nails.
Weight management
Filling fibre. With around 9 grams of fibre in a cup, guava helps keep you feeling full between meals and supports regular digestion, both helpful when you’re managing your weight.
Cooking with guava
- Guava can be eaten raw, juiced or cooked. In many countries it’s eaten raw from the street cart with a pinch of salt and pepper, cayenne or masala. Add these spices to coconut yoghurt and guava for a guava lassi with a twist.
- Guava is a delightful addition to fruit and savoury salads.
- Guava jelly is a perfect lazy Saturday afternoon project. For a scintillating supper, mix the jelly with lemon juice, tamari, sea salt and pepper to coat chicken wings or breasts, then bake them in the oven.
- Whip up a guava raita, a cooling Indian classic, to serve as a dip or alongside your favourite protein.
- Red guavas can be used in place of tomatoes in sauces if you are looking to cut down on acidity.
- Baked guavas filled with cheese and wrapped in prosciutto are a unique and scrumptious addition to a Sunday brunch spread.
Interesting fact: guava is the national winter fruit of Pakistan, and in Brazil the fruit and leaves are made into a traditional tea.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
