Guava
fruit nutrition facts
Guava is another tropical fruit rich in nutrition.
With its unique
flavor, taste, and health-promoting qualities, the fruit
easily
fits in new functional foods category, often called “super
fruits.”
It is an evergreen, tropical shrub
or low-growing small tree probably
originated in Middle Americas. 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.
Botanically, this wonderful fruit belongs to the
family of Myrtaceae of
the
genus: psidium.
Scientific name: Psidium
guajava.
|
|
| Ripe guava
fruits on Psidium
guajava tree.
|
Red varieties are indeed rich in
carotenes
and
lycopene.
|
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. Different cultivars are grown all
over the world which, vary
widely in flavor,
pulp color, and seediness.
The fruit is soft when ripe with sweet musky aroma
and 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-tart taste.
Each fruit contains numerous tiny, semi-hard edible seeds, concentrated
especially at its center.
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 pivotal 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.
Further, the vitamin is required for 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.
-
The fruit is very good
source
of Vitamin-A
and flavonoids like beta-carotene, lycopene,
lutein and
cryptoxanthin. The compounds are known to have antioxidant properties
and are essential for optimum health. Further, vitamin-A is also
required
for maintaining healthy mucus membranes and skin. Consumption of
natural
fruits rich in carotene is known to protect from lung and oral cavity
cancers.
- Studies 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 is an important component of cell and body
fluids that helps controlling heart rate and blood pressure.
-
It is also a moderate
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.
See the table below for in depth analysis
of nutrients:
Guava
(Psidium guajava),
fresh,
Nutritive Value
per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
68 Kcal |
3.5% |
| Carbohydrates |
14.3 g |
11.5% |
| Protein |
2.55 g |
5% |
| Total Fat |
0.95 g |
3% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
5.4 g |
14% |
| Vitamins |
|
|
| Folates |
49 µg |
12.5% |
| Niacin |
1.084 mg |
7% |
| Pantothenic
acid |
0.451 mg |
9% |
| Pyridoxine |
0.110 mg |
8.5% |
| Riboflavin |
0.040 mg |
3% |
| Thiamin |
0.067 mg |
5.5% |
| Vitamin A |
624 IU |
21% |
| Vitamin C |
228 mg |
396% |
| Vitamin E |
0.73 mg |
5% |
| Vitamin K |
2.6 µg |
2% |
| Electrolytes |
|
|
| Sodium |
2 mg |
0% |
| Potassium |
417 mg |
9% |
| Minerals |
|
|
| Calcium |
18 mg |
2% |
| Copper |
0.230 mg |
2.5% |
| Iron |
0.26 mg |
3% |
| Magnesium |
22 mg |
5.5% |
| Manganese |
0.150 mg |
6.5% |
| Phosphorus |
11 mg |
2% |
| Selenium |
0.6 mcg |
1% |
| Zinc |
0.23 mg |
2% |
| Phyto-nutrients |
|
|
| Carotene-ß |
374 µg |
-- |
| Crypto-xanthin-ß |
0 µg |
-- |
| Lycopene |
5204 µg |
-- |
Selection
and storage
In the
tropical region, 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 left to ripen in the tree to experience their natural
flavor. They can also be picked green when mature and ripe at
room temperature. Ripe 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 ripe guava is 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:
|
| Guava
fruits, pink-flesh variety.
|
-
Eat fresh fruit as it is
to
enjoy its natural flavor and unique taste.
-
Guava fruit juice is a
popular delicious drink in many parts.
-
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 etc.
-
A kind of tea is made from the fruit and
leaves in some Asian countries.
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