The superfood is high in vitamin C and can help improve your digestion and boost your immune system
When you think of fruit, you might picture apples, bananas and oranges.
Ready to mix it up? Try guava, a fruit that grows on trees native to Central America. It’s a good source of vitamin C that may also help ease digestion and support heart health.
Registered dietitian Julia Zumpano, RD, LD, shares what we know about the health benefits of guava.
What is guava fruit?
Guava fruit is considered a superfood. It’s a tropical fruit with a similar texture to pears, but a sweeter flavor. The leaves are edible and are often used to make an herbal tea.
One cup (or 165 grams) of raw guava has approximately:
- 112 calories
- 23.6 grams of carbohydrates
- 8.9 grams of fiber
- 14.7 grams of sugar
- 4.2 grams of protein
It also provides these nutrients:
- Vitamin A
- Vitamin C
- Potassium
- Iron
- Calcium
“Guava is high in vitamin C, containing more than 119% of the daily value,” says Zumpano. “It’s also one of a few fruits that has protein with about 4 grams per cup.”
Is guava good for you?
Yes. Guava is full of nutrients that can support your health in a variety of ways. Zumpano outlines the potential health benefits of the fruit.
Aids in digestion
You can get about 9 grams of fiber per cup of guava. That makes it a good move for your gut microbiome.
“Guava can help you have regular bowel movements and relieve constipation,” says Zumpano. “The fiber in guava can aid in binding stool to aid in the prevention of diarrhea.”
Lowers blood pressure
Research shows that eating guava may help lower high blood pressure, which may be thanks to nutrients like potassium.
Experts say getting enough potassium is important — not only as a preventive measure for your heart health, but also as a possible treatment for people with hypertension (high blood pressure).
Regulates blood sugar
Research shows guava may be a smart choice for people with Type 2 diabetes, as it’s a low glycemic index food.
“Low glycemic index foods like guava take longer for your body to absorb and digest, which means your blood sugar won’t spike, and it provides you with sustained energy,” says Zumpano.
Boosts immune system
Vitamin C is often linked to helping fend off colds and the flu. While oranges usually get the credit, one guava actually packs about three times more of the essential nutrient.
“While vitamin C isn’t proven at preventing a cold, research shows eating foods high in vitamin C, like oranges and guava, can help reduce how severe a cold may be,” says Zumpano.
Side effects and risks
Guava is generally safe to eat. But eating too much guava may lead to some digestive issues, like:
- Stomach pain
- Constipation
- Diarrhea
- Bloating
Also, some people may experience an allergic reaction to the fruit. In this case, you should avoid guava and seek advice from a health professional.
Key takeaway
There are many ways to enjoy guava. You can eat it fresh, add it to a smoothie or fruit salad, or use guava jam or paste in your baking.
“The goal is to eat three to four servings of fruit per day,” says Zumpano. “Adding guava to the mix can decrease the chance you’ll get bored with your meals. It’s high in fiber and a great source of vitamin C.”
