7 Ways Guava Can Optimize Your Health and Easy Recipes to Enjoy

7 minute read

Guava may seem exotic, but there's no reason this tropical fruit cannot be a part of your daily life. There are numerous health benefits of guava, which makes it almost essential for your well-being.

You shouldn't be intimidated by its exotic nature, instead, make sure to grab a couple every time you're in the produce section. With its light and sweet taste, the guava can be easily added to any meal, and your taste buds will be delighted, while your health thanks you.

The Benefits of Guava

Full of antioxidants to protect you from free radicals, guava can prevent diseases when incorporated into a regular diet. This fruit also contains more potassium than people realize, giving bananas real competition. Along with other essential vitamins and minerals, you get a healthy dose of fiber which helps keep you regular and promotes healthy digestion as well as regulates blood glucose levels.

If you are unfamiliar with the guava fruit but very interested in adding it to your life, there are important things you should know. Picking out the best guava, as well as how to prepare and eat it is essential. You want guava that is ripe, which means it'll have a lighter yellow-green skin. You can also give the guava a light squeeze, and if you notice its sweet scent right away, then you have a perfectly ripe specimen.

You can eat a guava fruit as is, after removing the rind and seeds, or you can cut it up to add to a meal. Guava is easily blended into a smoothie or mixture as well. Guava also contains pectin which is a natural thickening agent, and this makes guava great for jams and fruit pastes. No matter how you eat the guava, you will benefit from the ingredients in several ways.

1. Lower Blood Sugar Levels

Because people with diabetes need to avoid sugar, the guava is the perfect way to enjoy a sweet treat without risking high blood glucose levels. Studies have found that guava and guava leaf extract can improve blood sugar, and control insulin resistance. Drinking guava as a tea helps to promote healthier blood sugar levels.

2. Better Heart Health

There are several ways in which guava can benefit your heart. The high antioxidant levels in guava protect your heart from free radical damage, which is a significant contributor to heart disease. The potassium in the fruit also promotes healthy blood pressure and can reduce high cholesterol levels. The soluble fiber also supports a healthy heart and can prevent heart disease.

3. Better Digestion

The dietary fiber of the guava is great for your digestion and promotes healthy and regular bowel movements. This prevents diarrhea and constipation, which when chronic, can lead to severe intestinal damage. The guava also contains antimicrobial compounds that protect your gut from harmful pathogens.

4. Cancer Protection

Guava leaf extract has been found to possess anti-cancer properties. Studies have found that the extract can prevent the growth of cancer cells and prevent free radical damage, which contributes to cancer.

| Related: 9 Health Benefits of Guava Leaves That Will Surprise You + Tips |

5. Boosted Immunity

Guava contains a large amount of vitamin C, and this vitamin is essential for optimal immune system function. Guavas contain twice as much vitamin C as oranges and can help boost your immune system to better fight illness and infection. It is important to note, that vitamin C cannot prevent infection, but it will certainly shorten the length of an illness, as it strengthens your immune system response.

6. Healthier Skin

The antioxidants in guava help to prevent oxidative damage, which can prematurely age your skin. By slowing the aging process, guava compounds can help reduce the appearance of wrinkles and promote a healthy skin glow. When directly applied to your skin, guava can help soothe and reduce the appearance of acne too.

7. Weight Loss

The high fiber content helps to slow digestion and gives you a feeling of fullness, so you avoid overeating. They are also low in calories and packed with nutrients, making them an ideal snack for weight loss.

Easy Guava Smoothie


1 cup ripe papaya

2-3 Small guavas

1 sprig parsley

1 Tsp lemon juice

1/2 Tsp ginger

1 Tsp brown sugar or stevia or maple syrup (optional)

3-4 ice cubes (optional)


Wash and clean all fruit, and then blend everything together with ice and enjoy.

Tasty Guava Bars

Ingredients for the Crust

1.5 tbsp coconut oil

3 tbsp brown sugar

¼ tsp salt

¼ cup milk at room temperature (you can use nonfat, coconut, or soy)

½ tsp coconut extract

½ cup coconut flour

Ingredients for the Filling

2 egg whites

1.5 c guava nectar

1 tsp cornstarch

¼ c granulated sugar


1. Preheat the oven to 350°, and lightly coat an 8”-square baking pan with nonstick cooking spray. To prepare the crust, cut the coconut oil into the brown sugar using the back of a fork in a medium bowl. Stir in the salt, milk, and coconut extract.

2. Mix in the coconut flour, and let the mixture sit for 5 minutes. Press into the bottom of the prepared pan, and cover the pan with tin foil. Bake at 350° for 12 minutes covered. Uncover and continue baking for another 8 minutes. Cool completely.

3. To prepare the filling, lightly beat the egg whites. Whisk in the remaining ingredients and then pour on top of the cooled crust. Bake at 350° for 18-20 minutes, or until the filling barely jiggles when shaken. Cool to room temperature before cutting into squares.

The Bottom Line

Guava is more than just a tropical and exotic fruit. It's packed full of beneficial nutrients that can boost your health. The antioxidants will protect your body from damaging free radicals, while the sweet and juicy taste will make sure you keep guava on the menu.

As if the taste and health benefits were not enough, guava is easy to eat and can be incorporated into your diet in a variety of mouth-watering ideas.

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