Guavas

Here is a nutrition snapshot for 1 cup of guava,

• 112 calories
• 4 grams protein
• 1.5 grams total fat
• 24 grams carbohydrate
• 9 grams fiber
• 15 grams sugar
• 376 milligrams vitamin C
  

  Health Benefits of Guava

Regulates Digestion

If you often face issues such as diarrhea and constipation, or if you have IBS (irritable bowel syndrome), guava is a high-fiber option to mitigate gastrointestinal issues and optimize digestion, recommends Davar. The dietary fiber in guava contributes to a healthy gut microbiome, she says. The microbiome in your gut balances healthy and unhealthy microbes in your intestines, which controls digestion, weight gain, cholesterol levels, blood sugar, and even immunity, she explains.

Boosts Immunity

All that fiber has a big payoff: A 2011 study of half a million people aged 50 to 71 years old showed that dietary fiber lowered the risk of death from cardiovascular, infectious, and respiratory diseases by 24 to 56 percent in men and 34 to 59 percent in women.In addition, guava fruits’ high concentration of “vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that is easily absorbed by your body,” explains Davar.

Maintains Blood Sugar Levels

“Diets high in fiber decrease the risk for type 2 diabetes by slowing down gastric emptying and intestinal absorption of glucose, which helps to control blood sugar levels and prevent spikes,” says Davar. Additionally, guava leaf extract may improve hypoglycemia and glucose metabolism in those with type 2 diabetes, per a study published in Phytotherapy Research. The study showed that type 2 diabetic rats who had long-term feedings of either the aqueous or ethanol extract of guava leaves had significantly reduced blood sugar levels and increased insulin levels. (You need to watch out for these diabetes symptoms.)