Health benefits of guava fruit

:nutrition-and-you.com

2012/04/10

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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.

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.