Guava is a common fruit that can be incorporated into the daily diet. Particularly, guava juice is a popular refreshment for many. But do you know what vitamins are in guava and its health benefits? And is it good to eat a lot of guava?8
1, Answering the question: What vitamins are in guava?
Guava is a fruit rich in vitamin C, with up to 228.3 mg per 100g of fresh guava. This is 3.5 times higher than the amount in oranges, which contain about 68 mg per 100g. Vitamin C or ascorbic acid plays a vital role in boosting the body’s natural resistance.
However, guava doesn’t only surpass oranges in vitamin C content. Besides Vitamin C, guava also contains B vitamins including B9 (folate), B5 (pantothenic acid), B3 (niacin), B6 (pyridoxine), and B1 (thiamin), which aid in blood cell regeneration and energy metabolism. It also has vitamins A, K, and essential minerals like potassium, manganese, and magnesium.
2, Health benefits of guava
Rich in nutrients, guava offers numerous health benefits for the entire family. It not only boosts immunity but also helps prevent and improve certain medical conditions.
2.1. Boosting immunity
Guava is a natural source of vitamins and minerals essential for health. Adequate vitamin C intake helps in cell regeneration, thereby stimulating the immune system to protect the body against bacterial invasion. Thus, regular and especially increased vitamin C intake is advised during colds, flu, and infections.
2.2. Supporting iron absorption
For those taking iron supplements or functional foods, vitamin C aids in more effective iron absorption. Iron in supplements is usually in the +2 oxidation state, and combining it with vitamin C helps convert it to the +3 state, improving its absorption and effectiveness in the body.
Slowing down aging
With its high vitamin C content, guava is a favorite for its skin-beautifying and anti-aging properties. Vitamin C stimulates natural collagen production, improving skin elasticity and reducing dark pigments. Eating guava or vitamin C-rich foods helps maintain beautiful, bright skin, and reduces age spots and freckles, especially for women over 30. Guava also aids in faster wound healing from accidents or surgeries.
2.3. Improving cardiovascular and diabetic health
Regular guava consumption improves heart health due to minerals like sodium and potassium, which help lower harmful cholesterol and boost beneficial cholesterol. This enhances heart function, preventing conditions like atherosclerosis and reducing the risk of heart attacks and strokes.
For diabetes patients, consuming about 100g of guava daily can regulate blood sugar levels and minimize complications. Guava contains tyrosine phosphatase, a natural insulin antagonist, stabilizing blood sugar levels.
2.4. Aiding weight loss
Besides the question, “What vitamins are in guava?” many also wonder if guava aids in weight loss. With about 5.4g of fiber per 100g (22% of daily nutritional value), guava helps in feeling full and curbing appetite. It is low in calories, around 68 – 70 kcal per 100g, and has very little fat.
Hence, guava is popular among those dieting or trying to lose weight. However, for effective and safe weight loss, balance other foods in your diet to ensure adequate nutrition.
3, Addressing common questions about guava
Having known “what vitamins are in guava,” the following information will address common queries about using guava in daily life.
3.1. Is it harmful to eat a lot of guava?
Some people, due to the benefits of guava, consume it in excessive amounts or replace meals with it, which can lead to adverse reactions such as:
- Worsening stomach pain due to overeating guava.
- For diabetics, excessive guava consumption can increase blood sugar levels, especially since the fruit’s sugar is concentrated in its skin. Diabetics are advised to peel guava before eating.
- Consuming over 1000mg of Vitamin C, equivalent to about 500g of guava, can cause digestive issues like stomach pain, nausea, etc.
3.2. What is the recommended daily intake of guava?
Although guava is beneficial, it should be limited to 200g per day for healthy individuals and less for diabetics. Daily diets should include various foods for balanced nutrition, and excessive guava consumption can lead to nutrient imbalances.
3.3. Does guava juice alter its nutritional value?
Guava is a crunchy fruit with high fiber content, so consuming it as juice can make it more absorbable. However, it’s advisable not to exceed the equivalent of 5 guavas per day in juice form. Drink freshly prepared guava juice to retain its vitamins and minerals and avoid adding sugar since guava already contains natural sugars.
In conclusion, the detailed information above helps understand what vitamins are in guava and its health benefits. Every fruit has unique characteristics and specific benefits, but moderate consumption is key to maximizing these benefits for the body.”
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