Guava: 5 benefits and practical recipes

In some countries it is seen as an exotic fruit, but here in Brazil guava is on the table of most Brazilians and not only because of its pleasant taste, guava is rich in health benefits, having been the material of many studies that attest to its effectiveness against cancer.

Its consumption also favors weight loss and combats premature skin aging.

Enjoying all of its nutrients is not a wild animal, since this fruit is considered one of the most versatile, leading recipes for juices , cakes, jellies, sweets and mouth-watering mousses.

And the best part, its tea and derivatives have practically no contraindications, and can even be consumed by babies in order to alleviate colic. Next, get to know the guava better and start consuming it with double satisfaction.

Learn about the 5 main benefits of guava

The richness of nutrients that make up guava is what makes it a real wild card when it comes to health and well-being.

That’s because in 100 grams of the fruit we find about 6.5 mg of lycopene (a powerful antioxidant). Standing well above other fruits that also obtain expressive concentration of the substance (watermelon 4.0 mg/grapefruit 3.5 mg/tomato 3.0 mg). ( 1 )

Another antioxidant that stands out in the composition of guava is beta-carotene. It is the third fruit with the highest concentration of the element, obtaining 800 mg for every 100 grams, only behind grapefruit and mango.

1- Fighting cancer

The consumption of guava can prevent cancer thanks to the presence of huge amounts of lycopene in its composition. The greater the amount of this substance inserted in the diet, the lower the risk of developing some type of cancer (most notably prostate and breast cancer). ( 1 )

How does this combat take place? Let’s explain!

To convert food nutrients into energy, the body needs to go through a process of burning oxygen.

During this process, cells end up producing free radicals, which are unstable molecules that quickly associate with other molecules and can cause damage to healthy cells, contributing to the development of diseases such as cancer. The antioxidants act as the defense of the body to control and combat these free radicals.

2- Preserves skin health

According to nutritionist Luis Braz, the antioxidant effect of guava also works in favor of the skin. “It is necessary to remember that guava, as well as fruits that have a “reddish” color, is rich in lycopene, acting to prevent the formation of free radicals, thus preventing premature aging.”

The skin, being the largest organ in the body, is more susceptible to attack by free radicals, which can anticipate the skin’s natural aging. The result of this is an aged skin, with wrinkles , blemishes, sagging and expression marks.

Guava is also rich in beta-carotene. It is converted into vitamin A by the body and acts to maintain the health of skin tissues. ( 1 )

In addition, this fruit is an important source of vitamin C. To give you an idea, it is only behind the acerola in the amount of this mineral. Therefore, guava can act in “improving the skin’s elasticity, since vitamin C acts directly in the production of collagen, improving its appearance and firmness”, highlighted Braz.

3- Reduces diarrhea

Popularly, guava leaf tea is widely used to reduce diarrhea and dysentery. Guava, its leaves and extracts have antispasmodic properties, that is, they inhibit the involuntary muscle contraction of the intestine, alleviating frequent trips to the bathroom. ( 2 )

It is also thanks to this property that this same tea is indicated to alleviate colic, including in babies, acting on the contractions of the stomach, bladder and uterus.

Guava is also a rich source of fiber . That’s right! It tops the chart when compared to other fruits. In 100 mg, you can find 6.2 g of fiber. In second place comes the pear, followed by the orange (3.8 g and 2.8 g, respectively). ( 1 )

According to the nutritionist, the fibers in guava have the power to delay intestinal transit, that is, slow down, as it helps in the formation of fecal bolus. Thus, for people with diarrhea, guava would be an alternative to minimize episodes of evacuation”, stressed Luis Braz.

4- Balances cholesterol

The nutrition specialist also highlights the role of guava in reducing cholesterol levels. “Because it has an excellent amount of soluble fiber in its composition, specifically a so-called pectin, when it reaches the intestine, guava has the ability to block the absorption of sugar and fat particles. So it can collaborate with the control of blood glucose (sugar in the bloodstream) and reduce cholesterol and triglyceride levels”, said Luis Braz.

5- Acts in favor of oral health

The essential oil of the guava leaf has analgesic and anti-inflammatory substances. Thus, it can be used as a mouthwash or gargle aiming at the oral and intestinal antiseptic effect, preventing inflammation in the mouth and throat. ( 2 , 3 ).

Does guava make you fat?

No. In fact, it even helps in the weight loss process, as foods high in fiber have a lower caloric density compared to foods high in fat and still require more chewing.

The more you chew, the more saliva and gastric juice are produced, which causes the stomach to expand, giving you the feeling that you have eaten enough, that is, satiety. ( 4 )

However, nutritionist Luiz Braz is emphatic, avoid exaggeration! “Like any food, it is always very prudent to have a consumption without exaggeration. The recommendation is the daily consumption of 3 to 5 servings of fruit per day”.

Nutritional table

100 gram servingAmount per serving
Energetic value54 Kcal
Protein1,1 g
Cholesterol0 mg
Carbohydrate13,0 g
Fiber6,2 g
Sodium –
Calcium4 mg
Ferro0,2 mg
Potassium198 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition. ( 5 )

Guava leaf tea

Ingredients

  • 1 liter of water
  • 20 g of guava leaves.

Preparation mode

Boil the water, turn off the heat and place the leaves. Smother it for 15 minutes. The indication is to take up to 3 times a day.

Contraindications

Because they are rich in fiber, guava and its derivatives should be avoided by those who suffer from intestinal constipation . Pregnant and lactating women should consult their doctor before using the tea.

Revenues

Juice

Ingredients

  • 2 guavas
  • 1 liter of water
  • brown sugar or demerara to taste.

Preparation mode

Cut the fruit into pieces. Place all ingredients in a blender and blend. Strain and serve. You can upgrade this recipe by changing the water to coconut water and also adding the juice of a lemon. It is refreshing and nourishing!

Candy

Ingredients

  • 1 kg of guava
  • 500 g of sugar
  • 250 ml of water
  • Juice of 1 lemon .

Preparation mode

Peel and cut the guavas in half and remove the seeds. Cook over medium heat with the other ingredients. Simmer until guava is tender.

Guava paste

Ingredients

  • 1 kg of ripe guavas
  • ½ kg of refined sugar
  • 150 ml of water
  • Juice of half a lemon.

Preparation mode

Peel the guavas and cut them into pieces. In a blender, beat the guavas, lemon and water until juiced. Pass the juice through a sieve. Pour the strained juice into a pan, add sugar, leave on low heat and stir until thickened (approximately 40 minutes). Pour into a pan and allow to cool.

Mousse

Ingredients

  • 3 to 4 medium guavas
  • 1 can of condensed milk
  • 1 box of sour cream.

Preparation mode

Peel the guavas and remove the pits. Blend everything in a blender and chill until set.

It was

Ingredients

PULP

  • 2 cups (of tea) of wheat flour
  • 1 cup and ½ (tea) of sugar
  • ½ cup (of tea) of oil
  • ½ cup (of tea) of milk
  • 5 guavas
  • 1 tablespoon of baking powder
  • 4 whole eggs .

HOT

  • 1 cup and ½ cup of water
  • 1 cup of sugar.

Preparation mode

Remove all the pulp and seeds from the guava. Reserve. Place the guava skin, eggs, oil, milk and sugar in a blender and blend for 5 minutes. In a bowl, place the flour and yeast and gradually add the batter.

Mix and place in a greased and floured pan. Place in a preheated oven at low temperature for 45 minutes. To make the syrup, place the guava pulp with 1 and 1/2 cup water in a blender. Tap well and strain. Place the pulp in a pan with 1 cup of sugar and stir until it reaches the consistency of jelly. Place on top of cake.

Jam

Ingredients

  • 120 ml of water
  • 6 units of ripe guavas
  • 1 cup and ½ (tea) of sugar
  • 1 tablespoon of lemon juice.

Preparation
Wash the guavas thoroughly, cut the ends and discard. In a blender, beat the cut guavas, skin and all, along with the water. Pass through a sieve to exclude seeds. In a pan, mix the guava pulp with the sugar. Cook for 30 minutes. Finally, add the lemon juice, mix and let it settle.

Guava Characteristics

Guava, which receives the scientific name of Psidium guajava, is a berry-shaped fruit with a pulp with numerous small seeds. The “guava tree” is the guava tree, a shrub that can reach 8 meters in height, originating in tropical America. ( 2 )

According to Sebrae, Brazil is the world’s largest producer of red guavas, which are destined for industry – being the raw material for sweets, jams, jellies and juices – and for fresh consumption .

The main producing state in Brazil is São Paulo. This fruit is also cultivated on a large scale in countries such as Pakistan, Mexico, Egypt, Australia and Puerto Rico. ( 1 )

Types

Guava belongs to the Myrtaceae family, which comprises more than 70 genera and 2,800 species. However, there are two more common types: red and white, with the red being more flavorful and nutritious.

red guava

Red guava has a yellowish skin and a pink interior and has a higher concentration of proteins. ( 2 )

white guava

The white one has a greenish skin and a pale greenish-yellow interior. It adds more vitamins and minerals. ( 2 )

how to plant

Guava is one of the easiest plants to grow and grow. Separate the seeds from a ripe guava and rinse them. Let it dry in the shade. Plant in a pot or seedling bags. Place a layer of straw over the pot to keep it moist.

Guava trees bear best fruit in hot climate regions, with average temperatures between 25º C and 30ºC, and the beginning of summer is the ideal time for planting.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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