Have you ever tasted guava? Let’s discover together all the benefits and properties of this very particular tropical fruit native to Mexico

Guava is an exotic fruit that is increasingly appreciated for its beneficial properties and unique taste. Compared to more common fruits such as pineapple or bananas, the guava , calso called guava or guavais more difficult to find on the supermarket shelf. It is a tropical fruit of the tree Psidium guava L native to Mexico and Central America. Today this plant is widespread in all warm areas with a tropical climate, and for some years it has also been grown in Italy.

What makes the guava fruit so interesting is that there are so many varieties, but each type is uniquely nutritious, so no matter which one you find, we recommend trying it at least once.

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Guava: What is it?

Guava is a tropical fruit typically grown in Mexico, the Caribbean, and parts of Central and South America. The fruit grows on three varieties of trees within the myrtle family: Psidium guavawhich produces tropical guava, Psidium cattleianum And Acca sellowiana.

As guava has become more widely cultivated, a multitude of hybrid varieties have been created.

What does guava taste like?

If you’re wondering what guava tastes like, there’s no simple answer. Many people mistakenly think that it tastes like a mix of strawberry and pear, but the truth is that each type of fruit has distinct notes and subtle differences in flavor; no two are exactly the same. The flesh can range from white to deep pink, with small, edible seeds inside. This fruit is not only tasty but also rich in vitamins A, C, and dietary fiber.

Guava: nutritional values

Most research on the benefits of guava has focused on the leaves rather than the fruit.

Guava leaves are rich in phenolic compounds that have antibacterial effects, which can prevent infectious and parasitic diseases such as candida and staphylococcus infections. However, guava leaves are mainly used medicinally and should not be consumed raw like the fruit.

Nutritionally, guava is a delicious tropical fruit rich in C vitamin and an excellent source of dietary fiber. Guava is low in calories, just think that a medium-sized fruit has only 37 kcal. In addition to vitamin C and fiber, it is rich in antioxidants and contains large amounts of magnesium, potassium, calcium and vitamin A.

Below are the nutritional values ​​per 100 grams:

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

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Guava: benefits and properties

Guava contains a variety of antioxidants that fight inflammation and improve heart health, digestion and overall well-being. Let’s discover all the main ones benefits of this tropical fruit.

It can benefit the digestive system

Guavas are a great source of dietary fiber. In fact, studies suggest eating them can help with bowel movements and prevent constipation.

Other studies have also shown that guava leaf extract is antimicrobial. This means it can neutralize harmful microbes in the gut that can cause diarrhea.

May reduce blood sugar levels

Some evidence suggests that it may improve control of glycemia.

In fact, several studies have found that guava leaf extract improved blood sugar levels, long-term blood sugar control, and insulin resistance.

Other studies involving humans have shown surprising results; for example, one study on 19 people found that drinking guava leaf tea lowered blood sugar levels after a meal, and the effects lasted up to two hours.

It can help weight loss

Guavas can help you to lose weight. With only 37 calories in one fruit and 12% of the recommended daily intake of fiber, they are a filling and low-calorie snack. In addition, unlike other low-calorie snacks, these fruits are very nutritious because they are rich in vitamins and minerals.

May promote heart health

Guavas may help improve heart health. Many scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect the heart from damage caused by free radicals.

The higher levels of potassium and soluble fiber in guavas are also believed to help improve heart health.

Additionally, guava leaf extract has been linked to lower blood pressure, a decrease in “bad” LDL cholesterol, and an increase in “good” HDL cholesterol.

Since high blood pressure and high LDL cholesterol levels are linked to increased risks of heart disease and stroke, taking guava leaf extract may have valuable benefits.

May help strengthen the immune system

Low levels of vitamin C are linked to an increased risk of infection and disease, but eating guavas may lower this risk because they are one of the richest food sources of vitamin C.

In fact, one guava provides about double the Reference Daily Intake (RDI) for vitamin C, which plays an important role in maintaining a healthy immune system, and vitamin C has been shown to reduce the duration of colds.

Eating guavas can be good for your skin

The wide range of vitamins and antioxidants contained in a guava can do wonders for your skin. Several studies have shown that its antioxidant compounds can protect the skin from free radical damage, slowing down the aging process and helping to prevent wrinkles.

Additionally, guava leaf extract can also help treat acne when applied directly to the skin.

One study found that guava leaf extract was effective in killing acne-causing bacteria, likely due to its antimicrobial properties and anti-inflammatory.

How to eat Guava

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Guava can be consumed in different ways, depending on personal preferences. Here are some suggestions on how to best enjoy this fruit:

  1. Raw: The easiest way to consume guava is to eat it raw. Just wash the fruit, cut it in half and eat the pulp with a spoon. The seeds are edible, so you can decide whether to eat them or discard them.
  2. PeeledTo peel guava, follow these steps:
    • Wash the fruit well under running water.
    • Cut the ends off the guava.
    • Use a sharp knife to make a lengthwise incision in the peel.
    • Gently remove the peel with your fingers or with the help of a knife.
    • Once peeled, you can cut the guava into slices or cubes and consume it directly or use it in recipes.
  3. Centrifuged or Smoothie: Guava can be used to make delicious smoothies and juices. Simply peel and cut the fruit, then blend it with other ingredients such as bananas, oranges or yogurt to create a nutritious drink.
  4. Cooked: Guava can be cooked and used in various dishes, such as desserts, sauces and jams. Cooking enhances its sweet flavor and makes it versatile in the kitchen.

How to eat guava: 5 recipes

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Guava and Banana Smoothie

    • Ingredients: 2 ripe guavas, 1 banana, 1 cup plain yogurt, 1 tablespoon honey.
    • Preparation: Peel and cut the guava and banana into pieces. Put everything in the blender along with the yogurt and honey. Blend until smooth and homogeneous. Serve chilled.

Guava and rocket salad

    • Ingredients: 2 guavas, 100 g rocket, 50 g feta cheese, 1 tablespoon chopped walnuts, olive oil, salt, pepper.
    • Preparation: Thinly slice the guava. In a bowl, combine the arugula, crumbled feta cheese, and walnuts. Drizzle with olive oil, salt, and pepper. Add the guava slices and toss gently.

Guava Jam

    • Ingredients: 1 kg of guava, 500 g of sugar, 1 lemon (juice).
    • Preparation: Peel and chop the guava. In a saucepan, cook the guava with the sugar and lemon juice over medium heat. Stir continuously until thick. Pour into sterilized jars and store in the refrigerator.

Baked Guava with Honey and Cinnamon

    • Ingredients: 4 guavas, 2 tablespoons honey, 1 teaspoon cinnamon powder.
    • Preparation: Cut the guava in half and remove the seeds. Place the halves on a baking sheet, sprinkle with honey and cinnamon. Bake at 180°C for 15-20 minutes, until the guava is tender. Serve hot or cold.

Guava Cake

    • Ingredients: 3 guavas, 200 g flour, 150 g sugar, 100 g butter, 2 eggs, 1 sachet baking powder.
    • Preparation: Preheat the oven to 180°C. Peel and chop the guavas. In a bowl, beat the butter and sugar until creamy, then add the eggs one at a time. Add the sifted flour with the baking powder and finally add the guava. Pour the mixture into a greased cake pan and bake for 40-45 minutes. Let cool before serving.

Where to Find Guava in Italy

In Italy, guava can be found in some well-stocked supermarkets, especially in the exotic fruit sections. Local markets and organic food stores or stores that specialize in tropical products are other great places to buy this fruit. Additionally, you can buy guava online through various exotic food stores.

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