Top 11 Benefits of Guava, Nutritional Facts, & Healthy Recipes
Guava, also known as "Amrood ' in Hindi is round / oval and is filled with tiny hard seeds in the center. Believed to be native to Central America, guava not only has a versatile inner and outer layer, but also has a unique flavor and fragrance. It is considered one of the best superfruits, […]

Guava, also known as "Amrood ' in Hindi is round / oval and is filled with tiny hard seeds in the center. Believed to be native to Central America, guava not only has a versatile inner and outer layer, but also has a unique flavor and fragrance. It is considered one of the best superfruits, due to the many health benefits it offers. Powerhouse of nutrients, guava is rich in antioxidants, vitamin C and A, lycopene, calcium, manganese and potassium. Additionally, guava is low in calories, high in fiber, and is a great addition to your daily diet.


Before we dive deeper, let's take a look at what a cup of this luscious green fruit has to offer in terms of nutrients:

Nutritional facts

  • Calories - 112
  • Protein - 4.2 grams
  • Fat - 1.6 grams
  • Carbohydrates - 23.6 grams
  • Fiber - 8.9 grams
  • Sugar - 14 grams
  • Vitamin C - 377 milligrams

Now that we've seen the nutritional information for this superfruit, are you wondering how it will support your health? Let's take a look at its many health benefits in the section below:

11 health benefits of guava

# 1 Helps boost immunity

Builds immunity

Guavas are rich sources of vitamin C and contain almost 4 times the vitamin C found in oranges. Vitamin C plays an important role in improving your immune system and protects you against common infections by killing bad bacteria and viruses. Additionally, guava improves iron absorption, thus maintaining your body's immunity levels and making you stronger.

# 2 Fruits suitable for diabetics

Guava is a good source of fiber and has a low glycemic index, which makes it suitable for diabetics. What it helps is that - while the low glycemic index inhibits a sudden increase in sugar levels, the fiber content ensures that sugar levels are well regulated. Hence, it is recommended to be one of the best fruits to consume by diabetics and for those looking to prevent diabetes.

# 3 keep the heart fit and healthy

Helps maintain heart health

Guava contains high amounts of potassium and sodium which help regulate high blood pressure in patients with hypertension. According to a recent study, eating ripe guava before meals resulted in lower blood pressure, lower overall cholesterol, and an 8% increase in "good" cholesterol. All these factors help to improve heart health.

# 4 helps treat constipation

Guava contains high amounts of dietary fiber compared to other fruits. A guava contains 12% of the fiber intake, which makes it very beneficial for digestive health and healthy stools. Additionally, guava seeds, when ingested whole or chewed, act as excellent laxatives.

# 5 Helps in weight loss

Help to lose weight

Guava is a great choice if you are looking to lose weight because it not only helps regulate your metabolism but also ensures that your protein, fiber and vitamin intake remains uncompromising. Plus, guavas make a very filling snack and keep you full for a long time.

# 6 Fruit "good for the brain"

Brain health improves

Besides the many nutrients mentioned above, guavas are also rich in vitamins such as B6 and B3, also known as pyridoxine and niacin, respectively. These two vitamins help improve blood flow to the brain, relax nerves, and boost cognitive function.

Did you know?

The benefits of guava are many, but guava leaves - contain more benefits than the fruit itself, according to several studies. It is rich in phenolic compounds which have antibacterial effects, preventing against infectious and parasitic diseases such as Staph and Candida (yeast) infections. Besides protecting you from infectious diseases, guava leaves are very helpful in relieving coughs, colds, and work as a great home remedy for toothaches, swollen gums, and mouth ulcers.

# 7 Improves skin health

If you are one of those looking to keep fine lines and wrinkles away from your face, guava is THE go-to fruit. Guava is rich in antioxidants like carotene and lycopene, and vitamins like A and C help protect the skin from various skin related problems. Consuming guava helps restore skin radiance and freshness, preventing problems such as discoloration, dark circles, redness, and acne. What's more, the fruit also helps tone and tighten facial muscles, leaving your skin feeling youthful and supple.

# 8 Relieves stress

Guava helps relieve stress

With magnesium present in the fruit, guava helps relax muscles and nerves in the body. So, after a long day at work or a tiring workout, indulging in guava will not only relieve your stress, but also give your system a good boost of energy.

# 9 Useful during pregnancy

Since guava is rich in folic acid and vitamin B-9, it is widely recommended for pregnant women as it helps develop the baby's nervous system and protects the fetus from neurological disorders. The B vitamin present in the fruit allows cells to divide and helps your body create DNA and genetic material for the fetus. Therefore, guava would be a great addition to your diet during pregnancy.

# 10 Helps reduce the risk of cancer

The presence of antioxidants such as lycopene, quercetin, vitamin C, and other polyphenols neutralize the body of free radicals and prevent the growth of cancer cells. According to several studies, this fruit has shown results in reducing the risk of prostate cancer and also in inhibiting the growth of breast cancer cells.

# 11 Improves eyesight / vision

Improves eyesight

Guava is well-known for improving visual health after carrots. Due to the presence of vitamin A, it not only prevents deterioration of eyesight, but also helps to improve it. In addition, it also protects against the development of cataracts and macular degeneration.

2 Best Nutritionist-Approved Healthy Guava Recipes

# 1 Guava yogurt smoothie

Guava yogurt smoothie


  • Guava, chopped 1 cup
  • Frozen banana slices - ½ cup
  • Low fat yogurt - ½ cup
  • Ice cubes


  • Mix all the ingredients and serve chilled
  • Guava and pomegranate salad

# 2 Pomegranate salad with guava

Pomegranate salad with guava


  • Guava, chopped 1 cup
  • 1 cup pomegranate pearls
  • Roasted peanuts 1 tbsp
  • Mint, chopped 1 tbsp
  • Vinaigrette -
  • Lime juice 1 tbsp
  • Black salt - ¼ teaspoon
  • Cumin powder - ¼ teaspoon
  • Red chili powder - ¼ teaspoon
  • Masala cat - ¼ teaspoon


  • Mix the ingredients for the vinaigrette
  • Combine the fruits, peanuts, mint and dressing in a bowl and mix well


Guava is a fruit, although very underrated, offers several health benefits that even our grandmothers could guarantee. Its unique taste, flavor and fragrance sets it apart from other fruits. Its versatility in terms of the nutrients it offers makes it one of the best fruits to add to your daily diet. It has been hailed as a superfruit because of its richness in antioxidants, vitamins and minerals that help normalize BP, sugar levels, heart disease and keeping skin healthy and hydrated. So if you are looking for a fruit that will not only keep you healthy, but provide you with all the nutrients needed for your body to function properly, then look no further, because GUAVA is the answer for everything.

Frequently Asked Questions (FAQ)

Q. How often can we eat guava per day?

A. You can include 1 to 2 guavas per day, as a mid-day, mid-morning or evening snacks.

Q. What is the ideal amount of guava that I can eat per day?

A. 80 to 100 grams of guava is ideal in one serving per day.

Q. Are guava seeds harmful to the body?

A. No, guava seeds have many health benefits due to their high fiber content, such as relieving constipation, acidity, and promoting fullness.

Q. If consumed too much, what side effects can guava have on the body?

A. The high fiber content of guava can cause loose movement and bloating if consumed in excess.

Q. When is the best time to eat guava?

A. Any fruit such as guava is best eaten as a midday snack or can be added to breakfast as a smoothie or in a salad.

Cardio only takes you so far on the path to a perfectly proportioned body. Weight training exercises are crucial to help you build lean groupes de muscles and boost your strength and immune systems.

While there are many weight training exercises to choose from, the one activity to rule them all is the squat. For quick and lasting results from your workout routine, you should make friends with this dynamic exercise.

Squats are beneficial to your entire body and give you the perfect curves in any sexy dress. They can be done anywhere and require no equipment. They improve muscle mass and enable you to do your daily activities with energy and agility.

They are also known for helping you burn fat and improve your balance, and they tone more than your legs and thighs because your booty and abs benefit too.

There are many variétés of squat exercises, including the deep squat, the pile, the barbell squat, and the front squat. Across these exercises, the primary form needed is the same. Getting your technique right is essential to ensure that you do not hurt yourself and to get the maximum benefit.

' There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and gestion, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. '

While we love all these fabulous health benefits, we’ve compiled a list of 11 sexy reasons to make this exercise part of your exercise routine.

Yes, there are plenty of leg curl exercise machines at the gym that shapes your derriere. However, machine-based exercises tend to put plenty of strain on your lower back.

Squats, on the other hand, are the perfect solution because they target your gluteal zones musculaires to get you that correctly defined and shaped bubble butt.

If you want to amplify the effect on your booty further, go down in a deep squat ( with a broader stance ) instead of a parallel one. According to a study by the National Institutes of Health, this version works about 25 percent better at targeting the gluteus maximus groupes de muscles than a run-of-the-mill standard one.

Whether you are wearing jeggings, skinny jeans, or your favorite bandage dress, your legs are always going to be on display—give yourself the sexiest legs ever and make the impression a lasting and riveting one. Squats help you develop a great set of legs, ensuring that they are toned overall.

In general, the equipment at the gym targets specific muscles in your legs. But, targeting particular groupes de muscles means you have to do many different exercises to tone your whole leg.

With squats, you need to use all your leg muscles to balance, lower, and raise yourself. Very few exercises give your pins a workout quite as good as this exercise does.

Most of us spend quite a grande part of the day sitting in an office peau or doing other sedentary tasks. This lifestyle leaves little room for you to limber up.

If you are concerned about how your body behaves while working out, on the dance floor, or in bed, flexibility is a critical factor for you to work.

Flexibility is also essential for preventing injuries. Not getting injured is why all workouts require you to start with a warm-up that includes stretching. Regularly performing squats helps you become more and more flexible.


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