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Common Guava (Goyavier): An Overview
Psidium guajava, the common guava,[2] yellow guava,[2] lemon guava,[2] or apple guava is an evergreen shrub or small tree native to the Caribbean, Central America and South America.[2] It is easily pollinated by insects; when cultivated, it is pollinated mainly by the common honey bee, Apis mellifera. - From Wikipedia
Benefits of Goyavier: Common guava is a tropical fruit packed with vitamin C, promoting a strong immune system, improved digestion due to its high fiber content, heart health support, and potential cancer prevention from antioxidants.
Effects of Consuming Too Much: Overconsumption may lead to digestive discomfort, blood sugar spikes, and potential weight gain due to its calorie content.
Nutrition (per 100 grams): Guava provides approximately 68 calories, 14.3g of carbohydrates, 2.6g of protein, 5.4g of fiber, and an exceptional 228mg of vitamin C, along with vitamin A, potassium, and various B vitamins.
The Health Benefits of Common Guava (Goyavier)
Common guava, scientifically known as Psidium guajava, is a tropical fruit native to Central America. It is widely cultivated for its delicious taste and numerous health benefits. This small, green fruit is a nutritional powerhouse, packed with essential vitamins, minerals, and antioxidants that promote overall well-being. Here, we will explore the manifold health benefits of common guava.
1. Rich Source of Vitamin C:
One of the standout features of common guava is its exceptionally high vitamin C content. In fact, guava contains more vitamin C than many other fruits, including oranges. Vitamin C is a potent antioxidant that plays a crucial role in strengthening the immune system. Regular consumption of guava can help protect the body from infections, reduce the severity of colds, and boost collagen production for healthy skin.
2. Dietary Fiber for Digestive Health:
Guavas are an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, preventing constipation, and may reduce the risk of digestive disorders like irritable bowel syndrome (IBS). Additionally, fiber aids in weight management by promoting a feeling of fullness, reducing overeating.
3. Heart Health:
Guavas are heart-friendly due to their low cholesterol and sodium content. They also contain potassium, which helps regulate blood pressure. Regular consumption of guavas can help lower the risk of heart disease by maintaining healthy blood pressure levels and reducing bad cholesterol levels in the body.
4. Boosted Immune System:
Apart from vitamin C, guavas are rich in other antioxidants like vitamin A, flavonoids, and polyphenols. These antioxidants help combat free radicals in the body, protecting cells from damage and lowering the risk of chronic diseases. A strong immune system is vital for overall health, and guavas contribute significantly to its enhancement.
5. Cancer Prevention:
The antioxidants found in guavas have also been linked to cancer prevention. They help neutralize harmful free radicals that can lead to the development of cancerous cells. Regular consumption of guava may reduce the risk of certain cancers, such as breast, prostate, and oral cancer.
6. Improved Skin Health:
The combination of vitamin C and antioxidants in guavas promotes healthy, glowing skin. Vitamin C aids in collagen production, which is essential for skin elasticity and reducing the signs of aging. Antioxidants help protect the skin from damage caused by UV radiation and pollution.
7. Aid in Weight Loss:
Guavas are a nutritious, low-calorie fruit, making them an excellent choice for those trying to shed pounds. The high fiber content helps control appetite and reduce calorie intake, while the essential nutrients provide energy and vitality.
8. Regulated Blood Sugar Levels:
The dietary fiber in guavas can help regulate blood sugar levels, making them a suitable choice for individuals with diabetes. Fiber slows down the absorption of sugar, preventing rapid spikes in blood glucose levels.
In conclusion, common guava is a remarkable fruit with a wide array of health benefits. It supports the immune system, aids in digestion, promotes heart health, and contributes to skin health and cancer prevention. By incorporating guavas into your diet, you can enjoy both its delicious taste and the positive impact it can have on your overall well-being. So, don't hesitate to grab this tropical delight and savor its healthful advantages.
Effects of Consuming goyavier (Common guava)
Conditions in which a person should not consume goyavier (Common guava)
Although goyavier (guava) has many health benefits, there are some conditions and situations where one should not consume it or limit its consumption. Here are some examples of conditions to consider:
1. Allergies:
Some individuals may be allergic to certain fruits, including guava. If you have a history of food allergies or feel an allergic reaction after consuming guava, you should avoid this fruit.
2. Stomach Problems:
For some people with stomach disorders such as peptic ulcers or acid reflux, highly acidic guava can trigger symptoms such as stomach ache or heartburn. It is better to consult a doctor or nutritionist to determine whether guava is suitable in your diet.
3. Diabetes:
Even though guava has a low glycemic index and can help control blood sugar, people with diabetes should still pay attention to the amount they consume because the sugar content is quite high. Consuming large amounts can cause unwanted blood sugar spikes.
4. Fructose Intolerance:
Some people have an intolerance to fructose, a natural sugar found in fruits such as guava. They may experience digestive problems such as diarrhea, gas, or stomach cramps after consuming guava.
5. Excessive Fiber Intake:
Although the fiber in guava is beneficial for digestion, consuming very large amounts of guava can cause digestive problems such as diarrhea or flatulence in some individuals. It is recommended to consume it wisely.
Effects of excessive consumption of goyavier (Common guava).
The effects of consuming excessive guava also need to be considered. Although guava has many benefits, consuming too much of it can cause several problems, such as:
1. Digestive Disorders:
Excessive consumption of fiber from guava may cause diarrhea, stomach cramps, or other digestive problems in some individuals.
2. Weight Gain:
Although guava is a low-calorie fruit, if consumed in excessive amounts, calorie intake may increase. This can potentially cause weight gain if not balanced with a healthy lifestyle.
3. Unstable Blood Sugar:
Excessive consumption of guava can cause blood sugar spikes, especially if you have diabetes or problems regulating blood sugar.
4. Gastric Discomfort:
Consuming large amounts of highly acidic guava may cause gastric discomfort or acid reflux in some individuals.
As with most foods, the key to getting the best benefits from guava is to consume it in a balanced manner and according to your personal health condition. If you have any particular health concerns or problems, it is best to consult a health professional or nutritionist before making significant changes to your diet.
Nutrients Found in Goyavier (Common Guava)
The following are a number of nutrients that are generally contained in 100 grams of common guava (goyavier) fruit:
- 1. Energy: Approximately 68 kcal
- 2. Carbohydrates: Approximately 14.3 grams
- 3. Protein: About 2.6 grams
- 4. Fiber: Approximately 5.4 grams
- 5. Sugar: About 9 grams
- 6. Fat: About 0.9 grams
- 7. Vitamin C: Approximately 228 mg (approximately 380% of daily requirements)
- 8. Vitamin A: Approximately 624 IU (approximately 12% of daily requirements)
- 9. Vitamin K: Approximately 2.6 micrograms (approximately 3% of daily requirements)
- 10. Vitamin B6: Approximately 0.11 mg (approximately 6% of daily requirements)
- 11. Vitamin B3 (Niacin): Approximately 1.1 mg (approximately 5% of daily requirements)
- 12. Vitamin B2 (Riboflavin): Approximately 0.04 mg (approximately 2% of daily requirements)
- 13. Vitamin B1 (Thiamine): Approximately 0.07 mg (approximately 5% of daily requirements)
- 14. Calcium: Approximately 18 mg
- 15. Potassium: Approximately 417 mg
- 16. Phosphorus: Approximately 11 mg
- 17. Magnesium: Approximately 22 mg
- 18. Iron: Approximately 0.26 mg
- 19. Zink: Approximately 0.23 mg
- 20. Choline: Approximately 7.6 mg
- 21. Beta-carotene: Approximately 1127 micrograms
In relatively small amounts, guava also contains several minerals such as copper, manganese, and selenium, as well as several phytochemical compounds such as lycopene, beta-carotene, and quercetin which have antioxidant potential. Guava fruit is an excellent source of vitamin C, fiber, and various other important nutrients that support body health. In addition, this fruit has low calories, making it a healthy food choice for various types of diets.
