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Health Benefits Of Guava

Health benefits of guava

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Guavas are tropical fruits that are known to contain high levels of fiber, polyphenolic compounds, carotenoids, and antioxidants, which all are important in promoting health. Studies suggest that guava has anti inflammatory and antimicrobial properties, reduces the risk of cancer, lowers LDL cholesterol, and can improve a person’s digestion.

Key takeaways: 

1. Guavas are tropical fruits rich in fibre, polyphenolic compounds, carotenoids and antioxidants, all of which are important to promote health.

2. Dried guavas have been found to have a higher antioxidant capacity than fresh guavas.

3. The consumption of guavas can improve digestion and can reduce the risk of chronic conditions such as heart disease and diabetes.

 

Nutritional Content of Guavas 

On average, 100g of guava contains about 68 calories, 2.55g of protein, 228 mg of vitamin C (275% of your recommended dietary allowance!), 5.4g of dietary fibre, 374 µg of beta carotene and 5204 µg of lycopene. Vitamin C and beta carotene act as strong antioxidants, so they have been proven to reduce the likelihood of chronic diseases, such as atherosclerosis and cancer. Additionally, dietary fibre is linked to digestive support, so guavas have been used to ease gastroenteritis.

 

Health Benefits of Guavas 

Researchers at Liwan District Center for Disease Control and Prevention have performed a study, in which it was shown that dried guavas have higher antioxidant capacity than fresh guavas. High antioxidant activity allows for greater removal of free-radicals, or toxins, in the body. Free-radicals can be caused by factors such as smoking, excessive exercise, high intake of processed sugars, UV radiation exposure, and more; therefore, getting rid of toxic byproducts associated with harmful activities can reduce the risk of cancer and heart disease. Despite the high levels of antioxidants, 8 guavas would need to be eaten to obtain the recommended daily lycopene intake, which is an excessive amount. Due to this, other sources of lycopene should be consumed on a daily basis, such as tomatoes, watermelon, and papaya, for maximal health benefits.

 

Works Cited 

Biswas, B. K., et al. “Development and application of biotechnology in guava: a nutraceutical fruit.” I International Symposium on Human Health Effects of Fruits and Vegetables 744. 2005.

Dutta, Debjani, Utpal Ray Chaudhuri, and Runu Chakraborty. “Structure, health benefits, antioxidant property and processing and storage of carotenoids.” African Journal of Biotechnology 4.13 (2005).

Li Fu, WenQing Lu, and XiaoMin Zhou, “Phenolic Compounds and In Vitro Antibacterial and Antioxidant Activities of Three Tropic Fruits: Persimmon, Guava, and Sweetsop,” BioMed Research International, vol. 2016, Article ID 4287461, 9 pages, 2016. https://doi.org/10.1155/2016/4287461.

Nwaichi, E. O., L. C. Chuku, and N. J. Oyibo. “Profile of ascorbic acid, beta-carotene and lycopene in guava, tomatoes, honey and red wine.” International Journal of Current Microbiology and Applied Sciences 4.2 (2015): 39-43.

Olson, James Allen. “Benefits and liabilities of vitamin A and carotenoids.” The Journal of nutrition 126.suppl_4 (1996): 1208S-1212S.

Pandey K B, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev 2009;2(5):270-278.

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