5 Guava – Benefits, Nutritional Facts, & Healthy Recipes
Guava is a tropical fruit that is loaded with nutrients and health benefits. Here are five reasons why you should add guava to your diet, along with some nutritional facts and healthy recipes.
- Rich in Vitamin C: Guava is one of the richest sources of Vitamin C, with one small fruit providing more than double the daily requirement. Vitamin C is a powerful antioxidant that boosts immunity, supports collagen production, and helps protect against chronic diseases.
- High in Fiber: Guava is high in both soluble and insoluble fiber, making it great for digestive health. Fiber helps regulate bowel movements, reduce constipation, and lower the risk of colon cancer.
- Lowers Blood Sugar: Guava is a low glycemic index fruit, meaning it does not cause a spike in blood sugar levels. This makes it a great option for people with diabetes or those looking to manage their blood sugar levels.
- Boosts Heart Health: Guava is rich in potassium, which helps regulate blood pressure and supports heart health. It also contains lycopene, an antioxidant that may reduce the risk of heart disease.
- Improves Skin Health: Guava is a rich source of antioxidants, which help protect the skin from damage caused by free radicals. It also contains Vitamin C, which is essential for collagen production and maintaining healthy skin.
Nutritional Facts:
One small guava (55g) contains:
- Calories: 37
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 1g
- Fat: 0.5g
- Vitamin C: 125% of daily value
- Vitamin A: 2% of daily value
- Potassium: 7% of daily value
Healthy Recipes:
- Guava Smoothie: Blend 1 cup of diced guava, 1 cup of almond milk, 1 frozen banana, and a handful of spinach for a delicious and nutritious smoothie.
- Grilled Guava: Slice a ripe guava in half and brush with honey. Grill for 3-4 minutes on each side and serve with a dollop of Greek yogurt.
- Guava Salad: Toss sliced guava with arugula, feta cheese, and a drizzle of balsamic vinaigrette for a refreshing and healthy salad.
- Guava Chutney: Combine diced guava, chopped onion, jalapeno, lime juice, and cilantro for a flavorful and spicy chutney that pairs well with grilled meats or naan bread.
- Guava Salsa: Dice guava, red onion, jalapeno, and cilantro and mix with lime juice and a pinch of salt for a fresh and fruity salsa that goes well with tortilla chips or grilled fish.
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In conclusion, guava is a nutrient-dense fruit that offers numerous health benefits. It is rich in Vitamin C, fiber, and potassium, and may help improve heart health, lower blood sugar, and boost immunity. Try incorporating guava into your diet with these healthy and delicious recipes.