Guava is available at Indian grocery stores and street vendors. It is one of the nation's favourite fruits and is easy to find.
This delicious tropical fruit is produced in Mexico, the southern US, the Caribbean, and Central America. It tastes fantastic and benefits your body. It improves weight loss, heart health, etc.
Nutrition Of Guava
Guava is a superfood, plain and simple. Calcium, manganese, potassium, lycopene, vitamins C and A, and Guava is low in calories and fibre.
Guavas weigh about 100 grams. Has:
- Energy – 51 kcal
- Carbohydrates -11.2 g
- Dietary fibre – 5.2 g
- Fat – 0.3 g
- Protein – 0.9 g
Vitamins
- Thiamine (B1) – 0.03 mg
- Riboflavin (B2) – 0.03 mg
- Niacin (B3) – 0.4 mg
- Vitamin B6 -0.11 mg
- Vitamin C – 212 mg
Minerals
- Calcium – 10 mg
- Iron – 0.27 mg
- Magnesium – 22 mg
- Manganese – 0.14 mg
- Phosphorus – 40 mg
- Potassium – 91
- Sodium – 5.5 mg
- Zinc – 0.16 mg
Other Constituents
- Lycopene – 5204 µg
Guava Health Benefits
Guava flavour and health benefits make it a royal fruit. Guava has various advantages:
1. Stress Relief
Guava magnesium calms muscles and nerves. Thus, guava is a great post-workout meal to replenish energy and calm the mind.
2. Immune Booster
This fruit has four times more vitamin C than oranges. According to research, vitamin C may protect against infections, viruses, and even the common cold. It also protects the eyes.
3. Eye-Friendly
Guava vitamin A helps the eyes. Macular degeneration, cataracts, and vision loss may be prevented.
4. Diabetes Helps
Guava's low glycemic index and high fibre content prevent diabetes. The high fibre and low glycemic index prevent blood sugar spikes.
5. Kills Cancer Cells
Guava may slow cancer cell growth. Free radicals can be stopped by lycopene, vitamin C, quercetin, and other polyphenols. Guava may also inhibit breast and prostate cancer cell growth. Other cancer-fighting foods include guava.
6. Toothache Remedies
Guava's antibacterial and anti-inflammatory qualities help fight infections. Guava leaves reduce dental pain and bad breath. Guava juice heals mouth ulcers and gum inflammation.
7. Good For Pregnancy
Pregnant women need B9 (folic acid), which guava provides. It develops the neural system and prevents neurological issues.
8. Reduces Constipation
Guavas contain 12% of the daily fibre requirement. Guava seed laxatives help digestive health.
Health Benefits
Guava’s potassium and salt-raising properties assist the body in regulating hypertension and maintaining appropriate blood pressure. LDL and triglycerides, linked to heart disease, are also lowered. Additionally, it raises “good” HDL cholesterol.
Guava fruit is nutritious and aids digestion. Guava is a sweet and healthy method to satisfy your appetite.
Guava Weight Loss
Guavas help lose weight, according to the CFTRI and ICMR. They are low in calories and high in vitamins C and A, potassium, manganese, and antioxidants. Guava's high fibre content keeps you full longer, lowering your hunger for fatty foods. In addition, Guava's high dietary fibre content may regulate metabolism. Guavas, especially unripe ones, have less sugar than apples, oranges, and grapes.
Guavas include 12% of your daily fibre, making them a healthy digestive aid. Healthy digestion helps in weight loss. Guavas are calorie-free. 100 grams of food has 51 calories and no fat.
Guava is a negative-calorie meal because it burns more calories than it contains. Guava's unique properties also help you lose weight. For example, studies from the National Institutes of Health and the International Center for Medical and Nutritional Research suggest that the guava plant's whole fruit, seeds, rind, and leaves may help people lose weight.
Recipes From Guava
Guava is healthy in many cuisines. Some tasty and healthful meals are:
Ingredients For Amrood Ki Sabzi
- Guava – 400 gm (peel De Seeded and cut into slices)
- Mustard seeds – 1/2 tsp
- Cumin Seeds – 1 tsp
- Tomato – 1/2 cup (Pureed)
- Ginger garlic – 2 tbsp (chopped)
- Green Chili – 3-4 (Slit Into half)
- Asafetida – 1 pinch
- Coriander Powder – 2 tsp
- Turmeric Powder – ½ tsp
- Red Chili Powder – 1 tsp
- Dry Mango Powder – 1/2 tsp
- Fennel Powder – 1/2 tsp
- Curd – 1/2 cup
- Lemon Juice – 1 tsp
- Oil – 2 tbsp
- Salt – 1 tsp
Preparation Method
- Heat the inner pot with oil: crack cumin and mustard seeds.
- Stir in ginger and garlic. After a few minutes, stir in tomato paste and green chile.
- Add coriander, turmeric, red chilli, dried mango, fennel, and salt to the oil until it separates.
- Add curd last. Next, boil the guava in water until tender.
- Whisk in lemon juice. Change to “keep warm or off mode”. Finish with fresh coriander.
- Serve guava curry with rice or roti.
2. Guava Smoothie Ingredients
Guava Curd or Milk Preparation
- Blend milk or curd and guava.
- Blend for 5 minutes.
- Serve smoothies.
Dietitian’s Advice
For those struggling with diabetes, high blood pressure, and weight loss, guavas are a must-have. In addition, guavas may help to slim. It can be used in salads, smoothies, fruit chats, and Indian foods like sabzi, chutney, and pickle.
-Dietitian Lavina Chauhan
The Final Say
Guavas reduce body fat, prevent diabetes, and increase resistance to infection, cataracts, blood pressure, and cancer due to their high fibre and nutritional content. To reap its benefits, eat it three to four times a week.
0
