Guava is a super tropical fruit derived from Central America.
They are oval, pale green or yellow and have edible seeds.
They are extremely rich in antioxidants, vitamin C, potassium and fiber. This special nutritional ingredient makes them have many health benefits.
This article lists all the health benefits of guava tested by scientific research.
1. Guava extract and guava leaf tea can reduce blood sugar
There is some evidence that guava can improve blood sugar control.
Several in vitro studies and animal studies show that guava extract reduces blood sugar levels, improves long-term blood sugar control and reduces insulin resistance .
This is good news for people with diabetes or people at risk for diabetes.
Some studies related to people also produce impressive results.
A study of 19 people showed that drinking guava leaf tea reduced blood sugar after eating. These effects last up to 2 hours .
Another study in 20 people with type 2 diabetes showed that drinking guava leaf tea reduced blood sugar after eating by more than 10% .
Crux: Guava extract may help improve blood sugar control in people with diabetes or at risk of diabetes.
2. Eating a lot of guava can help the heart work healthy
Guava can help strengthen cardiovascular health in many ways.
Many researchers believe that high levels of antioxidants and vitamins in guava can help protect the heart from free radical damage .
High levels of potassium and soluble fiber in guava are also thought to help improve cardiovascular health.
Eating guava is also associated with lowering blood pressure, reducing harmful LDL cholesterol and increasing HDL beneficial cholesterol .
Because high blood pressure and high LDL cholesterol levels are associated with a higher risk of heart disease and stroke, adding adequate amounts of guava to your diet can provide some valuable benefits.
A 12-week study in 120 people found that eating guava before meals reduced blood pressure by 8-9 points overall, reduced total cholesterol by 9.9% and increased HDL cholesterol by 8% .
Similar effects have been found in other studies .
Crux: Moderate intake of guava can have a positive effect on cardiovascular health by lowering blood pressure, reducing harmful cholesterol and increasing cholesterol levels.
3. Guava leaf extract can help relieve aches and pains during menstruation
Many women experience the attacks - Pain symptoms during menstruation such as abdominal pain.
However, there is some evidence that guava extract can actually reduce the intensity of pain in menstrual cramps.
A study of 197 women who experienced pain symptoms showed that daily consumption of 6 mg guava leaf extract reduced pain intensity. It seems to work better than some painkillers .
Guava leaf extract is thought to have a "contraction" on the uterus, meaning it can reduce contractions of smooth muscle, also known as cramps .
Crux: Consuming at least 6 mg of guava leaf extract daily can help relieve pain symptoms during menstruation.
4. Eating more guava or consuming guava extract can benefit the digestive system
Guava is a rich source of dietary fiber.
Therefore, eating more guava can help support better excretion and prevent constipation.
Only one guava fruit can provide 12% of the recommended amount of fiber .
As well as preventing or reducing constipation, guava can reduce the intensity and duration of diarrhea .
Several studies have also shown that guava leaf extract is antimicrobial. This means that it can neutralize harmful bacteria in the intestine that can cause diarrhea .
Crux: Consumption of guava or guava extract can prevent or reduce symptoms of diarrhea and constipation.
5. Guava helps to lose weight
Gui is Friendly food for weight loss .
With only 37 calories in a guava fruit and 12% of the recommended daily intake of fiber, they are a light meal that is both full and low in calories .
Unlike other low-calorie snacks, they contain many vitamins and minerals - so you won't lose any important nutrients.
They eat very well. Ripe guava has a natural sweet taste.
Crux: Guava contains a lot of fiber and low calorie makes them a friendly snack for weight loss.
6. High levels of antioxidants in guava can have anti-cancer effects
Guava extract is thought to have anti-cancer effects.
In vitro and animal studies show that guava extract can prevent or even stop the growth of cancer cells .
This may be due to the powerful antioxidants that prevent free radicals from destroying cells, one of the main causes of cancer .
An in vitro study showed that guava leaf oil is four times more effective at preventing cancer cell growth than certain drugs .
The effect of guava extract on human cancer cells still needs to be explored.
Crux: High levels of antioxidants in guava can help prevent the formation and development of cancer cells.
7. Eating guava can help boost the immune system
Low levels of vitamin C in the body are associated with an increased risk of infection and disease.
Guava is a great way to get this nutrient, because they are one of the most abundant sources of vitamin C.
In fact, a guava fruit provides about twice the recommended daily amount of vitamin C (RDI). This is almost twice the amount you can get from eating an orange .
Vitamin C plays an important role in maintaining a healthy immune system .
Although it is not proven to prevent common colds, vitamin C is thought to reduce the duration of illness .
It has also been shown to be antimicrobial. This means it helps kill harmful bacteria and viruses that can cause infections .
Because vitamin C can easily be eliminated from the body, it is important to regularly absorb enough vitamin C in the diet.
Crux: Guava is one of the most vitamin C-rich foods. Maintaining a sufficient amount of this vitamin is important in protecting your body from disease and infection.
8. guava eating can be good for the skin
There are many vitamins and antioxidants in guava fruit that can have a wonderful impact on your skin.
High levels of antioxidants can help protect the skin from destruction. This can slow down the aging process, help prevent wrinkles .
Moreover, guava extract can even help treat acne.
An in vitro study showed that guava leaf extract is effective in killing acne-causing bacteria. This may be due to antimicrobial and anti-infection properties of guava extract .
More research is needed to verify the role of guava and guava extract in maintaining healthy skin.
Crux: Antioxidants and vitamins in guava can help slow the aging process of the skin, while guava extract can help treat acne.
Message for you
Guava is very tasty and contains many nutrients.
They are low in calories, high in fiber and are a great source of supplement for a healthy diet.