Guavas are rare in local markets but they do have their seasons. They are a common tropical fruit cultivated in many tropical and subtropical regions with a pinkish flesh and edible seeds. Besides the unique flavour, nutritionists say guavas should be eaten for their great nutrition benefits. Rene Tabaro, a nutritionist at King Faisal Hospital in Kigali, says guavas are rich in manganese which helps the body to absorb other key nutrients from the food that we eat. The nutritionist notes that guavas also contain folate, a mineral that helps promote fertility. He notes that the potassium in guavas helps normalise blood pressure levels as well. “In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80 per cent of water, it helps keep the skin hydrated,” he says. Nutritional value Private Kamanzi, a dietician and nutritionist at Amazon Nutrition Cabinet, Kigali, says guavas are an immune booster, as the fruit is one of the richest sources of vitamin C. He says it contains four times the vitamin C content present in oranges. “As we all know, vitamin C helps improve immunity and protects one against common infections and pathogens. Moreover, it keeps one’s eyes healthy, therefore, consuming this fruit can have vast benefits,” he says. Guava is a good source of vitamins A and C, copper, folate as well as fibre. Kamanzi says the fruit also contains antioxidants such as beta carotene and lycopene, as well as iron, B vitamins, potassium, zinc, and phosphorus. “This synergy of nutrients can contribute to lifelong health and protection from disease,” he says. Additionally, he says supplements cannot provide the abundance of protective nutrients in actual guavas. Protection against disease Studies indicate that guava lowers the risk of cancer; this is so because of its potent antioxidants which neutralise free radicals generated in the body, therefore, preventing the growth of cancer cells. Guava fruit has also shown to be widely successful in reducing prostate cancer risk, and also inhibits the growth of breast cancer cells since it is rich in lycopene, according to studies. Tabaro notes that due to the rich fibre content, guavas prevent the development of diabetes. He explains that while the low glycaemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated. Besides, he says guava fruit helps improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. According to Kamanzi, guava fruit helps lower the levels of triglycerides and bad cholesterol (LDL), which contribute to the development of heart disease. This magical fruit improves levels of good cholesterol (HDL). For those experiencing constipation problems, Kamanzi says guava is one of the richest sources of dietary fibre in comparison to other fruits, and by eating them, it can help. He says that one guava satisfies about 12 per cent of one’s daily recommended intake of fibre, which makes it extremely beneficial for one’s digestive health. Guava seeds, if ingested whole or chewed, Kamanzi says, serve as excellent laxatives too, helping the formation of healthy bowel movements. Guava benefits pregnant women too as it contains folic acid, or vitamin B-9, which is recommended for pregnant women. “This is so because it can help in developing the baby’s nervous system and protects the new-born from neurological disorders,” he says. Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against cold and viral infections, according to Kamanzi. Studies have also shown that the juice of raw and immature guavas, or the juice of guava-leaves, is helpful in relieving cough and cold since it gets rid of mucus and disinfects the respiratory tract, throat, and lungs.
