Guava fruit and leaves are rich in essential nutrients, including vitamin C and potassium, which may support heart health, digestion, and other body functions.
Originating from Central America, guava trees produce oval-shaped fruits with light green or yellow skin and edible seeds.
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Guava leaves are often brewed into herbal tea, while the leaf extract is used in supplements.
The fruit is packed with antioxidants, vitamin C, potassium, and fiber, offering a range of health benefits.
Here are 8 evidence-based health benefits of guava fruits and leaves.
1. May Help Lower Blood Sugar Levels
Guava has shown potential in improving blood sugar control.
Several test-tube and animal studies have found that guava leaf extract helps reduce blood sugar levels, enhances long-term control, and improves insulin resistance. This is promising for individuals with diabetes or those at risk.
Human studies have also yielded positive results. In one study, 19 participants who drank guava leaf tea after a meal experienced lowered blood sugar levels for up to two hours.
Another study involving 20 people with type 2 diabetes found that the tea reduced post-meal blood sugar levels by more than 10%.
2. May Boost Heart Health
Guava can contribute to heart health in several ways. The high levels of antioxidants and vitamins in guava leaves may protect the heart from free radical damage.
Additionally, guavas are rich in potassium and soluble fiber, which are known to benefit heart health.
Guava leaf extract has been linked to reduced blood pressure, lowered “bad” LDL cholesterol, and increased “good” HDL cholesterol.
Given that high blood pressure and elevated LDL cholesterol raise the risk of heart disease and stroke, guava leaf extract could provide valuable heart health benefits.
A study involving 120 participants found that eating ripe guava before meals significantly reduced blood pressure and cholesterol while increasing HDL cholesterol levels.
3. May Help Relieve Painful Menstrual Symptoms
Guava leaf extract may help reduce the pain associated with menstruation.
In a study of 197 women with painful menstrual symptoms, taking 6 mg of guava leaf extract daily led to a significant reduction in pain intensity, outperforming some painkillers.
It’s also thought that guava leaf extract can help alleviate uterine cramps.
4. May Benefit Digestive Health
Guavas are an excellent source of dietary fiber, which aids in healthy digestion and prevents constipation.
Just one guava provides 12% of the recommended daily intake of fiber.
Guava leaf extract may also support digestive health by reducing the intensity and duration of diarrhea.
It has antimicrobial properties that neutralize harmful bacteria in the gut responsible for diarrhea.
5. May Aid Weight Loss
Guavas are a great food for weight loss. With just 37 calories per fruit and 12% of your daily fiber needs, guavas are a low-calorie, filling snack.
They’re also packed with essential vitamins and minerals, ensuring you don’t miss out on key nutrients during weight loss.
6. May Have Anticancer Properties
Guava leaf extract has demonstrated anticancer potential.
Test-tube and animal studies show that it can prevent and inhibit the growth of cancer cells, likely due to its high antioxidant content, which helps protect cells from free radical damage, a leading cause of cancer.
One study even found guava leaf oil to be four times more effective at stopping cancer cell growth than certain cancer drugs.
However, more research is needed to confirm these effects in humans.
7. May Boost Immunity
Guavas are one of the richest sources of vitamin C, a nutrient vital for immune health.
One guava provides about double the daily recommended intake for vitamin C—nearly twice the amount found in oranges.
Vitamin C supports the immune system and helps protect against infections, although it may not prevent the common cold, it can reduce its duration.
Guavas’ antimicrobial properties also help combat harmful bacteria and viruses.
8. May Benefit Your Skin
Guavas are rich in vitamins and antioxidants that may benefit your skin by protecting it from damage and slowing the aging process. This can help prevent wrinkles.
Additionally, guava leaf extract may help treat acne when applied directly to the skin. Its antimicrobial and anti-inflammatory properties can kill acne-causing bacteria.
Conclusion
Guavas are a delicious and nutrient-packed tropical fruit that can be a valuable part of a healthy diet.
With low calories and high fiber content, they offer various health benefits.
Guava fruit and leaf extracts may support heart health, digestion, immune function, and more.
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