Guavas are the tropical trees originating in Central America.
Their fruits are oval in shape with light green or yellow skin & contain edible seeds. What’s more, guava leaves are used as an herbal tea & the leaf extract as a supplement. Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, & fiber. This remarkable nutrient content gives them the many health benefits.
Here are 8 evidence-based health benefits of guava fruits & leaves.
- May Help Lower Blood Sugar Levels
Some evidence suggests that guava can improve the blood sugar control.
Several test-tube & animal studies found that guava leaf extract improved blood sugar levels, long-term blood sugar control, & insulin resistance. This is good news for the peoples with diabetes or those at risk. A few studies involving humans have also shown the impressive results. One study in 19 people noted that drinking guava leaf tea lowered blood sugar levels after the meal. The effects lasted up to 2 hours. Another study in 20 people with type two diabetes found that drinking guava leaf tea reduced blood sugar levels after a meal by more than 10%.
2. May Boost Heart Health
Guavas may help boost heart health in the number of ways. Many scientists believe that high levels of the antioxidants & vitamins in guava leaves may help protect your heart from damage by free radicals.
The higher levels of the potassium & soluble fiber in guavas are also thought to contribute to improved heart health. Additionally, guava leaf extract has been linked to the lower blood pressure, a decrease in “bad” LDL cholesterol, & a rise in “good” HDL cholesterol. Since the high blood pressure & high levels of LDL cholesterol are linked to higher risks of heart disease & stroke, taking guava leaf extract could lead to valuable benefits. What’s more, the fruit may have the benefits for heart health as well. A twelve weeks, study in 120 people found that eating ripe guava before the meals caused an overall decrease in blood pressure by 8 to 9 points, a reduction in total cholesterol by 9.9%, & an increase in “good” HDL cholesterol by 8%. This same effect has been seen in the several other studies.
3. May Help Relieve Painful Symptoms of Menstruation
Many women experience dysmenorrhea painful symptoms of the menstruation, such as stomach cramps. However, there is some evidence that guava leaf extract may reduce pain intensity of the menstrual cramps. A study in 197 women who experienced the painful symptoms found that taking 6 mg of guava leaf extract daily resulted in the reduced pain intensity. It appeared to be even most powerful than some painkillers. Guava leaf extract is also thought to help relieve the uterine cramps.
4. May Benefit You Digestive System
Guavas are an excellent source of the dietary fiber.
Therefore, eating more guavas may aid the healthy bowel movements & prevent constipation. Just one guava can provide 12% of you recommended the daily intake of fiber. Additionally, guava leaf extract may benefit of digestive health. Studies suggest that it may reduce the intensity & duration of diarrhea. Several studies have also shown that the guava leaf extract is antimicrobial. This means that it can neutralize the harmful microbes in your gut that can cause diarrhea.
5. May Aid Weight Loss
Guavas are the weight loss friendly food.
With only 37 calories in 1 fruit & 12% of your recommended daily fiber intake, they are a filling, low-calorie snack. Unlike some other low-calorie snacks, they are packed with the vitamins & minerals, so you aren’t losing out on important nutrients.
6. May Have an Anticancer Effect
Guava leaf extract has been shown to have the anticancer effect. Test-tube & animal studies show that guava extract can prevent and even stop the growth of the cancer cells. This is likely due to the high levels of the powerful antioxidants that prevent free radicals from damaging cells, one of the main causes of the cancer. One test-tube study found that the guava leaf oil was four times more effective at stopping cancer cell growth than certain cancer drugs. Although the results of the test-tube experiments are promising, it doesn’t mean that guava leaf extract helps treat cancer in all people. Further most studies are needed before any claims can be made.
7. May Help Boost your Immunity
Low levels of vitamin C are linked to an increased risk of the infections & illness. Guavas are a fantastic way to get this nutrient, as they’re one of the richest food sources of the vitamins. In fact, one guava provides about double the Reference of Daily Intake (RDI) for vitamin C. This is almost twice the amount you would get from eating the orange. Vitamin C plays an important role to maintaining a healthy immune system. Although it’s not proven to prevent the common cold, Vitamin C has been shown to reduce the cold’s duration. It’s also linked to antimicrobial benefits. This means that it helps to kill off the bad bacteria & viruses that can lead to infections. Because vitamin C can easily be flushed out of your body, it’s important to regularly get the enough through your diet.
8. Eating Guavas May be Good for the Skin
The wide range of vitamins & antioxidants packed into a guava may work wonder for the skin. Its antioxidants may protect your skin from damage, which can slow down its aging process, helping to prevent wrinkles. What’s more, guava leaf extract may even help to treat acne when applied directly to your skin. One test-tube study found that the guava leaf extract was effective at killing acne-causing bacteria, likely due to its antimicrobial & anti-inflammatory properties. More studies are needed to confirm the role of guavas & guava extract in maintaining healthy skin.