Dr. Alishba Sadaf.
Fruits are blessing of Allah for mankind every fruit contain specific taste and nutritional value and health benefits. Today I want to highlight the guava fruit. Have not all of us relished a serving of guavas sprinkled with black peppers and salt? No doubt, it is one fruit which always got enough glorifying for people. Guava, popularly known as amrood in Urdu. The guava fruit is usually grown in tropical and subtropical regions of the world. It is liked by everybody as it has several health benefits and is economically accessible in the market. It can be round to pear-shaped with a thin skin that is green and it turns yellow when fruit ripens and the color of its flesh varies from white or pink to dark red and has edible seeds. It is alleged to have origin in Central America where it is instead known as “sand plum”. In Pakistan beneath production agronomics of guava is 58,500 and absolute assembly is approximately 468,300. Pakistan ranks 2nd in guava producing countries.
In addition to exceptional taste and aroma, guava has been hailed as one of the marvelous fruits due to the abundant health benefits it offers. It undeniably is a powerhouse of nutrients. This modest fruit is surprisingly rich in vitamin C, lycopene and antioxidants that are advantageous for skin. Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. The potassium in guavas helps stabilize blood pressure levels as well. In fact, a banana and a guava contain almost the same quantity of potassium. Since it contains about 80% of water it helps keep your skin hydrated. Here are some astonishing benefits for health and skin we all need to know.
Guavas are one of the richest sources of vitamin C. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps recover immunity and protects our body against common infections and pathogens. Presence of “Lycopene, Quercetin, vitamin C and other polyphenols act as persuasive antioxidants which nullify free radicals engendered in the body, preventing the growth of cancer cells. Guavas have shown to be extensively effective in reducing prostate cancer risk and also hinder the growth of breast cancer cells since it is rich in lycopene”, unfortunately remarkable percentage of population in Pakistan is suffering diabetes, good news is guava is also helping us here. Due to the rich content and low glycemic index, guavas avert the progress of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the high fiber content ensures the sugar levels are well controlled so guava smoothie is good alternative to carbonated drinks. Guavas improve the electrolyte balance of the body, thereby regulating blood pressure in patients suffering hypertension. Guavas also help lowering the levels of triglycerides and bad cholesterol (LDL), which contribute to the development of heart disease. This supernatural fruit improves levels of the good cholesterol (HDL). According to a 1993 study published in the Journal of Human Hypertension, regular guava fruit consumption can help decrease blood pressure and blood lipids
It is one of the richest sources of dietary fiber in comparison to other fruits and just one guava achieves about 12% of your daily suggested intake of fiber, which makes it extremely advantageous for our digestive health. Guava being alkaline in nature acts as an antiseptic and anti-bacterial thus strengthens the digestive system and prevents from the gastroenteritis. Guava seeds, if consumed as it is or chewed, serve as excellent laxatives too, helping the formation of healthy bowel movements and curing constipation. Owing to the existence of Vitamin A, guava is well known as a promoter for vision health. It can not only prevent deprivation of eyesight, but even can improve eyesight if used regularly. It can help slow down the appearance of cataracts and macular deterioration. Although guavas are not as rich in Vitamin A as carrots, they are still a great source of the nutrient.
Guava helps a lot to the women suffering from the infertility problems as it is rich in the folates which have the fertility stimulating property. Guavas contain micro nutrient folic acid, or vitamin B-9, which is suggested for pregnant women since it can help in developing the baby’s nervous system and protect the newborn from neurological disorders. Guavas are overloaded with vitamins, folic acid, and calcium, extremely beneficial to pregnant women. Guava aids in safe pregnancy keeping blood pressure levels in control. Keeping a stable blood pressure level is important in order to avoid miscarriage and premature births. The iron content of guava may decrease the possibility of anemia during pregnancy. Moreover, guava also has certain essential nutrients that aid keeping the hemoglobin levels in your body in check. Specialists have confidence in fact that guavas are also a good natural remedy for morning sickness in pregnancy. Yet, in prenatal period one should avoid overeating high fiber fruits like guava as it may result in diarrhea moderation is beneficial anyhow. In periods, regular consumption of guavas helps reduce menstrual cramps. Furthermore, a solution of boiled guava leaves is an effective medication for treating female problems.
Not only fruit is beneficial as well as Guava leaves have a potent anti-inflammatory action and a powerful antibacterial talent which fights infection and kills microorganisms. Thus, consuming guava leaves works as a strange home remedy for toothache. The juice of guava leaves has also been known to cure toothaches, swollen gums and oral ulcers.
The magnesium present in guavas helps to relax the muscles and nerves of the body. So after a hard workout or a long day at the office, a guava is surely what you need to relax your muscles, battle stress and give your system a good energy lift. Guavas contain vitamin B3 and vitamin B6, also known as niacin and pyridoxine respectively, which help in improving blood circulation to the brain, stimulating cognitive function and relaxing the nerves, Guavas not only enhance the texture of the skin, they also help prevent a number of skin problems like acne, boils, and pimples. Guavas are rich in astringents that help in tightening both the muscles and skin in the facial region. They even help tighten and tone loose skin. Being a rich source of vitamins and minerals, guavas contain powerful detoxifiers and antioxidants that help guard against acne, wrinkles, boils, and various other skin related disorders. Want to shed a few pounds? Guava is just the ticket. Guavas are natural medication for weight loss as they are free of cholesterol and contain a very low percentage of consumable carbohydrates; they are a rich source of fiber, protein, vitamins, and minerals and assist in weight loss without having to compromise on the required essential nutrients. Furthermore, they boost digestion and metabolism that helps in achieving effective weight loss. Moderation is important in every aspect of life, Overeating of the guava should be avoided by the pregnant women or breastfeeding women as it may cause loose motion due to its high fibers content causing nutrients loss. Consuming guava without considering quantity may cause tooth degeneration, nails and hair weakening, weakness, skin complications due to the high fructose content.
Overall guava is very beneficial fruit with amazing taste and nutritional value. We should replace our unhealthy snacks with guava for better health and improved quality of life.
Dr. Alishba Sadaf is MS. OMPT, Physiotherapy musculoskeletal specialist hailing from Islamabad.