The guava tree, scientifically known as Psidium guajava L., is native to Latin America. However, many tropical and subtropical regions worldwide have embraced the goodness of guava and now grow the fruit tree in their area. Guava trees bear a vibrant fruit rich in fiber, vitamins, and antioxidants.1 These vital nutrients offer several evidence-based health benefits through their role in blood sugar control, heart health, weight management, and immunity.
Guava fruits have an oval shape and are light green or yellow. Their leaves are often used in herbal teas and dietary supplements, but they also contain edible seeds. Many people enjoy guava fresh off the tree, but it can be juiced or incorporated into various foods like fruit jam and pastes. There’s certainly no shortage of ways to reap the many benefits of guava.
May Help With Blood Sugar Control
Guava leaf has been used in traditional folk medicine for years, but recent research has highlighted its role in blood sugar control. Animal studies have found that guava leaf extract strongly influences insulin sensitivity, thereby improving fasting plasma glucose and insulin resistance.2
The hypoglycemic effects of guava leaves have been well-documented over the years, and a 2016 study found that eating guava fruit without the peel is also effective in lowering blood sugar levels. The pectin or dietary fiber in guava can delay the intestinal absorption of glucose and improve glucose tolerance
While guava fruit cannot replace a medical prescription, it may be a lifestyle choice that can support routine diabetes care.
May Support Cardiovascular Health
For years, guava leaf extract seemed to have anti-hypertensive properties, but its mechanisms were not fully understood. However, a recent animal study discovered that the guava’s effects on blood pressure were likely related to its components’ involvement with the sympathetic nervous system. Scientists highlight the need for more research with human subjects regarding guava
fruit and its potential in heart health but report that the fruit may be a promising adjuvant in treating hypertension.4
The same study found that guava pulp may positively affect blood lipid levels. Researchers saw a significant drop in triglycerides, total cholesterol, and LDL cholesterol after subjects received guava supplementation for six weeks.3 Since elevated cholesterol and triglycerides can work against heart health, including guava in a well-balanced diet may support heart health.
May Support a Healthy Immune System
Vitamin C is a potent antioxidant that plays a role in many enzymatic reactions and cellular functions, including those involved in immune function. Since the body can’t produce vitamin C, it must be obtained through the diet.
Oranges are often praised for their vitamin C content, but guavas contain roughly five times the amount in the same serving size.56 Research has shown that guava is an excellent source of vitamin C—one guava without refuse provides 125 milligrams (mg) of vitamin C, or 139% of your Daily Value (DV).67
May Have Anticancer Properties
The P. guajava plant contains several bioactive compounds linked to anticancer effects, especially in its leaves. Research has shown that guava can suppress the growth of human cancer cells without affecting the normal cells.8
While some research indicates that consuming guava can help deter the growth of cancer cells, there is still a need for significantly more research. Eating guava should not replace medical treatment, especially regarding cancer prevention or treatment.
May Support Weight Management Efforts
Guavas are a low-calorie fruit packed with many vitamins and minerals, making them an excellent choice to support sustainable weight loss efforts. As a nutrient-dense, low-calorie food, guavas can help you stay in a calorie deficit while meeting your overall nutrition needs.
One guava contains just 37 calories but almost 3 grams (g) of fiber.6 With such a significant amount of fiber per serving, they help you feel fuller for longer. Guavas can be a refreshing addition to a well-balanced meal or part of a delicious, satiating snack. A
registered dietitian (RD) or registered dietitian nutritionist (RDN) can help you incorporate guava fruit into a healthy diet, accounting for long-term weight loss goals.
May Benefit Digestive Health
Guavas are a great source of dietary fiber, making them an optimal choice for a healthy digestive tract. One average-sized guava contains 3 g of fiber.6 Including guavas in a well-balanced diet may help promote regular bowel movements and prevent constipation.
Recent research also highlights the fruit’s potential in alleviating diarrhea symptoms. Guava extract has been linked to positive effects on gut health through its antibacterial, anti-secretory, anti-motility, and anti-inflammatory properties.9
