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Guava fruit nutrition facts

Guava is one of the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting qualities making it a common ingredient in new functional foods category often called “super fruits”.

Botanically, this wonderful fruit belongs to the family of Myrtaceae of the genus: psidium and known as Psidium guajava.  The plant is a evergreen, tropical shrub or small tree probably originated in Middle America. Guavas actually thrive in both humid and dry climates and can tolerate brief periods of cold spells, but can survive only a few degrees of frost. Adaptability makes it a favorite commercial crop in some tropical areas.

Guava fruits, pink-flesh variety	Red varieties are indeed rich in carotenes and  lycopene	Delicious guava - Psidium guajava

During each season the guava tree bears numerous round, ovoid or pear-shaped fruits that are about 5 -10 cm long and weigh around 50–200 g. The fruit is soft when ripe and is creamy in texture. Internally, the flesh varies in color depending up on the cultivar and may be white, pink, yellow, or red.

Ripe fruits have rich flavor with sweet-tarty taste. Each fruit contains numerous tiny, semi-hard edible seeds.

Different cultivars grown all over the world which vary widely in flavor, pulp color and seediness.

Health benefits of guava fruit

• Guavas are low in calories and fats but contain several vital vitamins, minerals and antioxidant poly-phenolic and flavonoid compounds that play role in prevention of cancers, anti-aging, immune booster etc.

• The fruit is very rich source of soluble dietary fiber (5.4 g per 100 g of fruit, about 14% of DRA), which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer causing chemicals in the colon.

• Fresh guava-fruit is an excellent source of antioxidant vitamin-C; provides more than three times the DRI (daily recommended intake). Outer thick rind contains exceptionally higher levels of vitamin C than central pulp. Scientific studies shown that regular consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body.

• Vitamin C is essential for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. 

• It is also a very good source of Vitamin-A and flavonoids like beta carotene, lycopene, lutein and cryptoxanthin. These compounds are known to have antioxidant properties and are essential for optimum health. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene's known to protect from lung and oral cavity cancers.

• Suudies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.

• Fresh fruit is a very rich source of potassium; contains more potassium than banana per 100 g of fruit weight. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.

• It is also a very good source of B-complex vitamins such as pantothenic acid, niacin, vitamin-B6 (pyridoxine), vitamin E and K, and minerals like magnesium, copper and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells.

Selection and storage

In the tropical regions guavas are readily available year around. Red flesh variety such as  "thai maroon" flesh guavas are rich in nutrition than green apple guavas.  Oftentimes the fruits are allowed to ripen in the tree to experience their natural flavor. They can also be picked green when the fruit mature and allowed to ripen off the tree at room temperature. Ripened guavas have a characteristic color and aroma.

In the store, buy fresh fruits featuring intact skin without any cuts, bruises or patches. Placing the fruit wrapped in a paper with a banana or apple will hasten ripening.

Mature green fruit can be stored for two to five weeks at temperature between 46° and 55° F and relative humidity of 85 to 95 percent. Over ripen fruits can keep well in the refrigerator for few days.

Preparation and serving methods

Wash them in cold running water in order to remove any dust or insecticide residues. Fresh ripen guava are best eaten as they are along with skin.  Remove any floral remnants (sepals) at the apex, and then cut tip ends with sharp knife. It can be then sliced as in apples.

Here are some serving tips:

• Fresh Fruit should be eaten as it is to enjoy its natural flavor and unique taste.

• Guava fruit juice is a delicious, popular drink in many countries.

• Sliced guava-cubes are a great addition to fruit salads.

• It is also often used in dessert preparations.

• The fruit is also extensively used to make candies, preserves, jellies, jams, marmalade.

• A kind of tea is made from the fruit and leaves in some Asian countries.

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