The guava is a super fruit. From the fruit itself, right down to the leaves, it's loaded with health benefits. The HealthXchange team shares more as to why you should go guava.
Sometimes known as a superfruit, did you know that the often overlooked guava actually belongs to the berry family? Well, now you do! While the most commonly seen variant in Singapore is the one with white/pale green flesh, the guava fruit can range in colour from white to pink or even red.
Even guava leaves are used to make teas and are reported to be helpful for health as well. But for the purpose of this article, we are going to focus on the fruit, which is what Singaporeans typically consume. Chock full of health benefits, find out how guava actually helps with your health!
7 Health benefits of guava
1. High in vitamin C
Forget about oranges,
a single guava fruit is roughly equivalent to 4 times the vitamin C of an orange! For added reference, that is about twice the recommended daily intake of vitamin C. Vital to the body, vitamin C not only improves wound healing, it also improves iron absorption and helps the body’s immune system to function properly. Because vitamin C is a water-soluble vitamin, this means that the body does not retain vitamin C, but instead relies on a daily intake to maintain healthy levels.
2. Aids digestion
High in fiber, one guava contains about 12% of the recommended daily fibre intake. This prevents constipation and will also relieve symptoms of diarrhoea. While most of us generally shun the seeds when eating the fruit, the seeds can actually serve as a laxative as well for those who have trouble with bowel movements!
3. Helps weight loss
Before the fitspos and Instagram crowd go crazy on guava bingeing, hold on! Guava is a filling snack that also happens to be high in nutrients, so snacking on guava will help whenever you are feeling peckish. Guava also has a lower sugar count than other popular fruits like apples and oranges. It’s a win-win situation all around!
On that note of being lower in sugar, guava is low in the glycaemic index as well, making it a great choice for people with
diabetes. Also, because of the high-fibre content, it helps regulate blood sugar levels.
5. See better!
Guava is high in vitamin A, which is essential for good eye health. While not as high ranking as the titular ‘Carrots are good for your eyes!’, guava is still a respectable source of vitamin A. This helps your eye maintain healthy retina and mucous membranes, and might also slow down
age-related macular degeneration (AMD). Click
here for more prevention tips for AMD.
6. For healthier babies!
Besides vitamin C, which is essential for a healthy baby’s growth, guava also contains folate. Folate prevents malformations in the foetus, and helps in the development of the baby’s nervous system. Read more about folate
7. Look younger (than your age)
That surely got your attention! The antioxidants and vitamins in guava aid in good skin health, and may also slow down the skin aging process. To simplify that, less wrinkles (if you already have them…it slows down others from forming)!
How to incorporate guava into your diet
A popular way for Singaporeans to consume the guava fruit is to have it cut raw, sprinkled with plum / prune powder (酸梅粉). This statistic will probably be raised with locals flocking across the Causeway with the recent borders reopening! However, do scrimp on the powder as it is high in sugar.
Besides snacking on the raw fruit, you can also add guava into your salads.
Check out this recipe from Changi General Hospital (CGH).
Also, who says you can only have yu sheng during Chinese New Year?
Turn the festive yu sheng into an everyday salad as well with this recipe from one of our readers. Last but not least, add guava as one of your fruits of choice when having / making a fruit juice.
With all these health benefits, we hope that you don’t gloss over the guavas at your next supermarket outing!
Check out other articles on food tips:
How Healthy is Coconut?
Kai-lan: Tasty, Easy, Healthy!
Health Benefits of Spinach
Health Benefits of Pumpkin
Tea, Is It Healthier Than Coffee?
Easy Tips to Eat Healthy
Best Foods for Period Cramps
Food Tips for Seniors