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8 Health Benefits of Eating Guavas

Pile of GuavasGuavas are a tropical
superfruit originating in Central America.

They are oval in shape with light green or yellow skin and
contain edible seeds.

They are amazingly rich in antioxidants, vitamin C, potassium
and fiber. This remarkable nutrient content gives them many
health benefits.

This article lists all the health benefits of guavas that are
backed by scientific research.

1. Guava Extract and Guava Leaf Tea May Help Lower Blood Sugar
Levels

There is some evidence that guava can improve blood sugar
control.

Several test-tube and animal studies found guava extract
reduced blood sugar levels, improved long-term blood sugar
control and reduced
insulin resistance
(1, 2, 3, 4, 5).

This is good news for people with diabetes or those at risk.

A few studies involving humans have also shown impressive
results.

One study of 19 people found that drinking guava leaf tea
lowered blood sugar levels after a meal. The effects lasted for
up to two hours (3).

Another study involving 20 people with type 2 diabetes found
that drinking guava leaf tea reduced blood sugar levels after a
meal by more than 10% (3).

Bottom Line: Guava extract may help improve
blood sugar control in people with diabetes or those at risk.

2. Eating More Guavas May Help Keep Your Heart Healthy

Red Heart, Health Concept

Guavas may help boost heart health in a number of different
ways.

Many scientists believe that the high levels of antioxidants
and vitamins in guava may help protect the heart against damage
from free radicals (6).

The higher levels of potassium and soluble fiber in guavas are
also thought to contribute to improved heart health.

Eating guavas has also been linked to lower blood pressure, a
decrease in “bad” LDL cholesterol and a rise in
“good” HDL cholesterol
(7).

Since high blood pressure and high levels of LDL cholesterol
are linked to higher risks of heart disease and stroke, adding
moderate amounts of guava to your diet could lead to valuable
benefits.

A 12-week study of 120 people found that eating ripe guava
before meals caused an overall decrease in blood pressure by
8–9 points, a reduction in total cholesterol by 9.9% and an
increase in “good” HDL cholesterol by 8% (8).

This same effect has been seen in several other studies
(9, 10).

Bottom Line: Moderate consumption of guavas
can have a positive effect on heart health by lowering blood
pressure, decreasing bad cholesterol and increasing good
cholesterol.

3. Guava Leaf Extract May Help Relieve Painful Symptoms of
Menstruation

Pile of Guavas on a Wooden Table

Many women experience dysmenorrhea — painful symptoms of menstruation
such as stomach cramps.

However, there is some evidence that guava extract can actually
reduce the pain intensity of menstrual cramps.

A study involving 197 women who experienced painful symptoms
found that taking 6 mg of guava leaf extract daily resulted in
reduced pain intensity. It appeared to be even more powerful
than some painkillers (11).

Guava leaf extract is thought to have a “spasmolytic” effect on
the uterus, meaning it can relieve spasms of smooth muscle,
also known as cramps (12).

Bottom Line: Taking at least 6 mg of guava
leaf extract daily may help decrease symptoms of painful
menstruation.

4. Eating More Guavas or Taking Guava Extract May Benefit the
Digestive System

Guavas are an excellent source of dietary
fiber
.

Therefore, eating more guavas may help aid in healthy bowel
movements and
prevent constipation
.

Just one guava can provide 12% of your recommended daily intake
of fiber (13).

As well as preventing or relieving constipation, guavas may
reduce the intensity and duration of diarrhea (14, 15, 16).

Several studies have also shown that guava leaf extract is
antimicrobial. This means it can disable harmful microbes in
the gut that can cause diarrhea (14, 17).

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Bottom Line: Consuming guavas or guava
extract may prevent or reduce the symptoms of diarrhea and
constipation.

5. Guavas Are Weight Loss Friendly

Black Set of Scales and a Measuring Tape

Guavas are a
weight loss friendly food
.

With only 37 calories in one fruit and 12% of your recommended
daily fiber intake, they are a filling, low-calorie snack
(13).

Unlike some other low-calorie snacks, they are packed full of
vitamins and minerals — so you aren’t losing out on important
nutrients.

They taste great too. When guavas are ripe, they’re naturally
sweet.

Bottom Line: Guavas are full of fiber and
low in calories, making them a weight loss friendly snack.

6. High Levels of Antioxidants in Guavas Can Have an
Anti-Cancer Effect

Green Guava

Guava extract has been shown to have an anti-cancer effect.

Test-tube and animal studies show that guava extract can
prevent and even stop the growth of cancer cells (18, 19).

This is likely due to the high levels of powerful antioxidants
that prevent free radicals from damaging cells, one of the main
causes of cancer (19).

One test-tube study found that guava leaf oil was four times
more effective at stopping cancer cell growth than certain
cancer drugs (20).

The effect of guava extract on cancer cells in living humans
still needs to be explored.

Bottom Line: The high levels of antioxidants
in guava can help prevent the development and growth of
cancer cells.

7. Eating Guavas May Help Boost Your Immunity

Having low levels of vitamin C in your body is linked to an
increased risk of infections and illness.

Guavas are a fantastic way to get this nutrient, as they’re one
of the richest food sources of vitamin C.

In fact, one guava provides about double the Reference Daily
Intake (RDI) for vitamin C. This is almost twice the amount you
would get from eating an orange (13).

Vitamin C plays an important role in maintaining a healthy
immune system (21).

Although it’s not proven to prevent the common cold,
vitamin C
has been shown to reduce its duration (22).

It has also been shown to be antimicrobial. This means it helps
kill off bad bacteria and viruses that can lead to infections
(21).

Because vitamin C can easily be flushed out of the body, it’s
important to regularly get enough through the diet.

Bottom Line: Guavas are one of the richest
food sources of vitamin C. Maintaining adequate levels of
this vitamin is important for protecting against illness and
infections.

8. Eating Guavas May Be Good for Your Skin

Three Guavas

The wide range of vitamins and antioxidants packed into a guava
may do wonders for your skin.

Their high levels of antioxidants may help protect the skin
from damage. This can slow down its aging process, helping
prevent wrinkles (23).

What’s more, guava extract may even help treat acne.

One test-tube study found that guava leaf extract was effective
at killing acne-causing bacteria in the skin. This is likely
due to the antimicrobial and anti-inflammatory properties of
guava extract (24).

More studies are needed to confirm the role of guavas and guava
extract in maintaining healthy skin.

Bottom Line: The antioxidants and vitamins
in guavas can help slow down the aging of skin, while guava
extract may help treat acne.

Take Home Message

Guavas are incredibly delicious and packed with nutrients.

They are low in calories, loaded with fiber and make an
excellent addition to a healthy diet.

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