Guava For Weight Loss

Health

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Published on: 06-Dec-2022

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Ritika Sharma

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Guava For Weight Loss

Guava For Weight Loss

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You may get guava from any Indian grocery store or street seller. It is one of the favourite fruit of the nation and abundantly accessible—people of all ages, from kids to adults, like it. Mexico, the southern United States, the Caribbean, and Central America are just a few places where this popular tropical fruit is produced and where it is said to have originated. It tastes great, and it does your body a lot of good. It has a lot of health benefits aids as weight loss, maintaining heart health, etc.

Table Of Contents

1. Nutritional Content Of Guava

2. What Is Guava?

3. Benefits To Health

4. Guava And Weight Loss

5. Recipes From Guava

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

Nutritional Content Of Guava

To put it simply, guava is a superfood. Vitamins C and A, lycopene, calcium, manganese, and potassium are all abundant. You should include guava in your diet since it is low in calories and fibre. A typical guava fruit weighs in at around 100 grammes. It has:

  • Energy - 51 kcal
  • Carbohydrates -11.2 g
  • Dietary fibre - 5.2 g
  • Fat - 0.3 g
  • Protein - 0.9 g

Vitamins

  • Thiamine (B1) - 0.03 mg
  • Riboflavin (B2) - 0.03 mg
  • Niacin (B3) - 0.4 mg
  • Vitamin B6 -0.11 mg
  • Vitamin C - 212 mg

Minerals

  • Calcium - 10 mg
  • Iron - 0.27 mg
  • Magnesium - 22 mg
  • Manganese -  0.14 mg
  • Phosphorus - 40 mg
  • Potassium - 91
  • Sodium - 5.5 mg
  • Zinc - 0.16 mg

Other Constituents

  • Lycopene - 5204 µg

What Is Guava?

Guava is technically named Psidium guajava and is typically cultivated in tropical and subtropical regions. There is a crunchiness and a little sweetness to it that quickly disappears. They may be used to produce numerous nutritious meals, including smoothies, salads, desserts and other things. Guavas are among the most well-liked fruits globally because of their health advantages and scrumptious flavour. The texture of most guavas is similar to that of a pear, albeit it is somewhat crunchier in guavas.

Benefits To Health

When it comes to flavour and health benefits, few fruits can compare to guava, thus the fruit's royal nickname. However, consuming guava has several advantages:

1. It Helps To Reduce Stress

Magnesium, which is abundant in guava, has a calming effect on the muscles of the body and nerves. Therefore, guava is an excellent meal after a hard day at work or a workout to restore energy and relieve tension.

2. Boosts Immunity

The vitamin C content of this fruit is around four times that of oranges. Scientists believe vitamin C may help the body defend itself against infections, viruses, and even the common cold. It also helps maintain healthy eyes.

3. Boon For Vision

Vitamin A, abundant in guava, benefits eye health. Moreover, it may prevent vision loss and the development of macular degeneration and cataracts.

4. Helps In Diabetes

Guava's high fibre content and low glycemic index make it an effective diabetes preventative. In addition, the low glycemic index and high fibre content work together to keep blood sugar from spiking unexpectedly.

5. Fights Cancerous Cells

One of the possible advantages of guava is that it may decrease the proliferation of cancer cells in the body. Lycopene, vitamin C, quercetin, and other polyphenols can prevent free radicals from multiplying in the body. Research suggests that guava may also limit the development of breast cancer cells and reduce the chance of developing prostate cancer. Besides guava, many other food items can be consumed to combat cancer.

6. Reliefs Toothache

The anti-inflammatory and antibacterial properties of guava are helpful in the battle against infection. Dental pain and foul breath may be alleviated by chewing on guava leaves. The juice extracted from guava leaves is effective in the treatment of both oral ulcers and gum inflammation.

7. Beneficial In Pregnancy

Guava is a good source of B9 (folic acid), which is essential for a healthy pregnancy. In addition, it helps the nervous system mature and protects against neurological problems.

8. Fights Constipation

A single guava supply around 12% of the daily dietary fibre requirement compared to other fruits. The guava seed is an excellent laxative and aids with digestive health.

9. Good For Health

The ability of guava to raise potassium and salt levels helps the body better manage hypertension and maintain healthy blood pressure. Bad cholesterol (LDL) and triglycerides, associated with heart disease, are also reduced with their help. In addition, it increases HDL cholesterol, the "good" kind.

10. Aids Weight Loss

Fruits from the guava tree provide essential nutrients and assist digestion. And thus, if you are looking for something to fulfil your hunger that is both tasty and healthy, guava is the way to go.

Guava And Weight Loss

Guavas have been shown to aid in weight reduction by the CFTRI and the ICMR. Because they contain many healthy nutrients while low in calories, they include vitamins C and A, potassium, manganese, and antioxidants. In addition to being a good source of fibre, it also contains small levels of beneficial minerals, including zinc, calcium, and iron. Because of their high fibre content, guavas help you feel satisfied for longer, reducing the likelihood of going for something fattier when you are hungry. Because of their high dietary fibre content, guavas may help keep your metabolism in check. Guavas, especially ones that are not entirely ripe, have significantly less sugar than apples, oranges, grapes, and other fruits.

 Guavas are rich in dietary fibre and supply around 12% of your daily fibre requirements, making them good fruit for any digestive difficulties. If you want to improve your digestion and bowel regularity, try some guava. A healthy digestive also benefits in weight reduction. Additionally, guavas have few calories. Additionally, guavas have few calories. About 51 calories and zero grammes of fat may be expected from a 100-gram meal. 

Guava is a star of the negative calorie food category since it has a higher caloric expenditure than it does content. In addition, Guava's unique combination of characteristics makes it an effective weight-loss tool. All parts of the guava plant, including the fruit, seeds, rind, and leaves, may aid in weight reduction, as shown by studies conducted by the International Center for Medicinal and Nutritional Research and the National Institutes of Health.

Recipes From Guava

Many healthful dishes may be created using guava. Some of the healthy but fun meals which may be cooked are as follows:

1. Amrood Ki Sabzi

Ingredients

  • Guava – 400 gm (peel De Seeded and cut into slices)
  • Mustard seeds – 1/2 tsp 
  • Cumin Seeds – 1 tsp
  • Tomato – 1/2 cup (Pureed)
  • Ginger garlic – 2 tbsp (chopped)
  • Green Chili – 3-4 (Slit Into half)
  • Asafetida – 1 pinch
  • Coriander Powder – 2 tsp
  • Turmeric Powder – ½ tsp
  • Red Chili Powder – 1 tsp
  • Dry Mango Powder – 1/2 tsp
  • Fennel Powder – 1/2 tsp
  • Curd – 1/2 cup
  • Lemon Juice – 1 tsp
  • Oil – 2 tbsp
  • Salt – 1 tsp

Preparation Method

1. Put some oil in the inner pot and heat it over low heat. Crackle some mustard and cumin seeds.

2. Add ginger and garlic and sauté for 1 min. After a few minutes, throw in some tomato paste and green chile, and keep the heat low.

3. Cook until oil separates from the edges, then add the powdered spices one by one: coriander, turmeric, red chilli, dried mango, fennel, and salt.

4. Finally, stir in the curd. Next, throw in some guava and water and cook it together until the fruit is soft.

5. Put in the lemon juice and whisk afterwards. Then, switch to “keep warm or off mode”. Finally, add some chopped fresh coriander as a garnish.

6. Guava curry is ready to serve with Roti/Rice.

2. Guava Smoothie

Ingredients

  • Guava
  • Double-Toned Milk Or Curd

Preparation Method

1. Put guava and milk or curd in the blender.

2. Blend it for 5 mins

3. Serve the smoothie.

Dietitian’s Recommendation

Due to their great nutritious density and excellent fibre content, guavas are a must-have for the ones having a tough time with diabetes, high blood pressure, and weight loss. To a surprising extent, guavas may aid in slimming down. It is versatile enough to be used in a wide range of preparations, from raw fruit and salads to fruit chats and smoothies, as well as in Indian dishes like sabzi, chutney, pickle, and more.

-Dietitian Lavina Chauhan

The Final Say

Due to their high fibre and nutritional content, guavas have several positive health effects, including reducing body fat percentage, warding off diabetes, increasing resistance to infection, preventing cataracts, lowering blood pressure, and preventing cancer. To experience its benefits, you should include it in your diet at least three to four times a week, if not more often.

FAQs

1. Is guava tea good for health?

After eating, drinking guava tea or juice may help keep blood sugar levels steady, and it has not been proven to interfere with any diabetic treatments. In addition, several investigations by ICMR of different guava extracts have shown anti-bacterial and anti-fungal capabilities.

2. Is it advisable to eat guava in a cough and cold?

Guava's high vitamin C content makes it an excellent choice for combating the effects of a cold or cough. In addition, Guava's astringent qualities help release mucus and prevent the growth of bacteria and viruses that cause coughs and colds.

3. Can guava be consumed during lactation?

The high vitamin and mineral content of guava has been shown to enhance the nutritional value of breast milk. In addition, guava's anti-inflammatory and antioxidant properties have benefited mothers and infants.

4. Does overeating guava lead to stomach aches?

Vitamin C and sugar may be abundant in guava. It might cause swelling in the stomach if taken in large quantities. Fructose is the same.

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