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Nutritional Content of Guava (per 100 grams)

Macronutrients:

• Calories: 68 kcal
• Protein: 2.6 g
• Total Fat: 1 g
  • Saturated Fat: 0.3 g
  • Monounsaturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.4 g
• Total Carbohydrates: 14.3 g
  • Dietary Fiber: 5.4 g
  • Sugars: 8.9 g

Vitamins:

• Vitamin C: 228 mg (over 250% of the daily recommended intake)
• Vitamin A: 624 IU (12% of the daily recommended intake)
• Vitamin E: 0.73 mg (4% of the daily recommended intake)
• Vitamin K: 2.6 µg (3% of the daily recommended intake)
• B Vitamins:
  • Thiamine (B1): 0.067 mg (6% of the daily recommended intake)
  • Riboflavin (B2): 0.04 mg (3% of the daily recommended intake)
  • Niacin (B3): 1.084 mg (7% of the daily recommended intake)
  • Pantothenic Acid (B5): 0.451 mg (9% of the daily recommended intake)
  • Vitamin B6: 0.11 mg (8% of the daily recommended intake)
  • Folate (B9): 49 µg (12% of the daily recommended intake)

Minerals:

• Calcium: 18 mg (2% of the daily recommended intake)
• Iron: 0.26 mg (1% of the daily recommended intake)
• Magnesium: 22 mg (5% of the daily recommended intake)
• Phosphorus: 40 mg (6% of the daily recommended intake)
• Potassium: 417 mg (9% of the daily recommended intake)
• Sodium: 2 mg
• Zinc: 0.23 mg (2% of the daily recommended intake)
• Copper: 0.23 mg (11% of the daily recommended intake)
• Manganese: 0.15 mg (7% of the daily recommended intake)
• Selenium: 0.6 µg (1% of the daily recommended intake)

Health Benefits

The nutritional content of guava provides numerous health benefits:

1. High in Vitamin C:
   • Boosts the immune system and protects against infections.
   • Promotes healthy skin and collagen formation.
2. Rich in Dietary Fiber:
   • Supports digestive health and regular bowel movements.
   • Helps in managing blood sugar levels and weight control.
3. Antioxidants:
   • Contains antioxidants like vitamin C, vitamin A, and flavonoids that help combat oxidative stress and reduce the risk of chronic diseases.
4. Heart Health:
   • High potassium content helps regulate blood pressure.
   • Fiber and antioxidants contribute to heart health by reducing cholesterol levels.
5. Bone Health:
   • Provides essential minerals like calcium, phosphorus, and magnesium for maintaining strong bones.
6. Vitamin A and E:
   • Supports eye health and vision.
   • Promotes healthy skin and protects against free radical damage.

Culinary Uses:

1. Fresh Consumption:
   • Guava is often eaten fresh, either whole or sliced. It can be enjoyed as a refreshing snack.
2. Juices and Smoothies:
   • Guava juice is popular for its sweet and tangy flavor. It can be blended into smoothies with other fruits or used as a base for cocktails.
3. Jams and Jellies:
   • Due to its high pectin content, guava is ideal for making jams, jellies, and preserves. It can be combined with sugar and other fruits for delicious spreads.
4. Desserts:
   • Guava is used in various desserts such as pies, tarts, cakes, and pastries. Its unique flavor adds a tropical twist to baked goods.
5. Salads:
   • Sliced or diced guava can be added to fruit salads, green salads, or mixed with yogurt for a nutritious and flavorful addition.
6. Candies and Snacks:
   • Guava paste and guava candies are popular in many cultures. They are often sweetened and preserved for a chewy and fruity treat.

Medicinal and Other Uses:

1. Traditional Medicine:
   • Tea: Guava leaves are used to make herbal tea, which is believed to have medicinal properties such as improving digestion, reducing diarrhea, and treating coughs.
   • Topical Applications: Guava leaves are sometimes used externally for their anti-inflammatory and wound-healing properties.
2. Cosmetics:
   • Guava extracts are used in skincare products for their antioxidant properties, which help protect the skin from damage and promote a healthy complexion.
3. Animal Feed:
   • Guava leaves and fruits are sometimes used as feed for livestock, providing essential nutrients.
4. Industrial Uses:
   • Guava seeds can be processed to extract oil, which has potential industrial applications such as in cosmetics or as a cooking oil.

Cultural Significance:

1. Symbolism: In some cultures, guava is associated with prosperity, fertility, and hospitality.
2. Festivals and Celebrations: Guava festivals or events celebrating the fruit are held in regions where it is a significant crop.

 Storage Fresh Guava:

1. Room Temperature:
   • Guavas can be stored at room temperature for a few days if they are ripe and you plan to consume them soon. Place them in a fruit bowl or on the countertop away from direct sunlight.
2. Refrigeration:
   • For longer storage, especially if you have ripe guavas that you want to keep for several days, store them in the refrigerator.
   • Place ripe guavas in a perforated plastic bag or a container with ventilation holes to allow for airflow. This helps prevent moisture buildup and extends shelf life.
   • Unripe guavas can be stored at room temperature to ripen and then transferred to the refrigerator once they are ripe.
3. Temperature and Humidity:
   • Guavas prefer cool temperatures, ideally around 10-12°C (50-54°F), with moderate humidity. Refrigerators provide the best conditions for extending shelf life.

Cautions:

While guava is generally safe and nutritious to consume, there are a few cautions to keep in mind:

• Allergies:

1. 1. • Some individuals may be allergic to guava or other fruits in the Myrtaceae family. Symptoms of allergy may include itching, swelling, hives, or in severe cases, anaphylaxis. If you have known allergies to fruits, especially related to guava, exercise caution and consult a healthcare professional if unsure.

• High Fiber Content:

1. 1. • Guava is rich in dietary fiber, which is beneficial for digestion. However, consuming large quantities of guava, especially when not accustomed to high fiber intake, can lead to bloating, gas, or gastrointestinal discomfort. It’s advisable to introduce fiber-rich foods gradually into your diet.

• Pesticide Residues:

1. 1. • Like many fruits, guavas may contain pesticide residues if not organically grown or properly washed before consumption. To reduce exposure to pesticides, wash guavas thoroughly under running water and consider choosing organic varieties when possible.

• Seed Consumption:

1. 1. • Guava seeds are edible but can be hard and may pose a choking hazard, especially for young children or individuals with swallowing difficulties. It’s advisable to chew the seeds thoroughly or spit them out while consuming guava.

• High Potassium Content:

1. 1. • Guava is a good source of potassium, which is beneficial for heart health and regulating blood pressure. However, individuals with kidney disease or those on medications that affect potassium levels should monitor their intake of high-potassium foods like guava and consult with a healthcare provider if necessary.

• Interactions with Medications:

1. • Guava, like other fruits, contains natural compounds that may interact with certain medications. For example, vitamin C in guava may enhance the absorption of iron from plant-based foods or supplements, which can be beneficial or problematic depending on individual health conditions or medications. If you have concerns about potential interactions, consult your healthcare provider.