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Guavas

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Guavas Nutritional Information (per 100g)

Water: 80.8 g
Calories: 68 kcal
Protein: 2.6 g
Carbohydrate: 14.3 g
Dietary fiber: 5.4 g
Sugars: 8.9 g
Fat: 1 g
Saturated fat: 0.3 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.4 g
Vitamin C: 228.3 mg
Vitamin B1: 0.1 mg
Vitamin B3: 1.1 mg
Vitamin B6: 0.1 mg
Vitamin B9: 49 μg
Vitamin A: 31 μg
Vitamin E: 0.7 mg
Vitamin K: 2.6 μg
Calcium: 18 mg
Iron: 0.3 mg
Magnesium: 22 mg
Phosphorus: 40 mg
Potassium: 417 mg
Sodium: 2 mg
Zinc: 0.2 mg

Guavas are a tropical fruit produced mainly in India, known in the West because of the ‘superfood’ status that it was announced with when it became readily available a few years ago, instantly becoming available as a juice, whole, or as a part of soft drinks.

There’s absolutely no denying that guava is extremely good for you. With astronomical levels of vitamin C, antioxidant and anti-cancer benefits, it is a one of the most nutritious fruits available and a great investment in your long-term health.

100g of guava contains 68 calories, which, frankly, is not a lot, when you consider that that same 100g contains 380% of your Daily Value (DV) of vitamin C. That is an astonishing ratio of calories to vitamin C, but amazingly the guava has a number of other nutrients in respectable quantities: 20% DV of dietary fibre, 12% DV of vitamin A, 11% DV of potassium, 5% DV of vitamin B6, and 5% DV of magnesium. With those nutrients essential to the health of your heart, eyes, gums, blood cells and gut, guava is an excellent way to avoid deficiencies.

The high concentrations of fibre and vitamin C have additional health benefits: high fibre diets have been shown to be associated with a lower risk of heart disease and a lower incidence of Type 2 diabetes.

A study on intake of vitamin C and the prevention of asthma symptoms in children showed that eating foods high in vitamin C significantly reduced the risk. On top of the benefits from vitamin C and fibre, guavas are extremely high in antioxidants, and even has the effect of lowering blood sugar.

In addition to that, guavas are extremely high in lycopene, even higher than tomatoes. Studies on lycopene and prostate cancer have repeatedly shown an association between higher levels of lycopene and a lower risk of prostate cancer. It seems that a reduction in DNA damage may be part of this effect, but regardless, even when compared with other carotenoids the link between eating lycopene and lower instances of prostate cancer seems sound.