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.
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Calories and Macronutrients
A 1-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 carbs 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.
Excellent Source of Vitamins
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.
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.
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 & RESOURCES
- California Rare Fruit Growers: Tropical Guava
- USDA National Nutrient Database: Guavas, Common, Raw
- MedlinePlus: Fiber
- MedlinePlus; Copper in Diet; Mar. 7, 2009
- University of Maryland Medical Center; Manganese; Jun. 6, 2009
- "The Indian Journal of Medical Research"; Hypolipidaemic &...; P.K. Rai, et al.; June 2010