The benefits of eating 1-2 guavas a day.

Guava is a familiar and inexpensive fruit, yet it contains plenty of vitamin C, fiber, and antioxidants that are beneficial to health, especially for people with diabetes.

My mother has diabetes, and she heard from her neighbors that she should eat a lot of guava. Could you please advise on how much she should eat and how to eat it for optimal health? Thank you! (Ngoc Ha - Vinh Tuy, Hanoi )

Associate Professor, Doctor Nguyen Trong Hung - Director of the Center for Nutritional Counseling, Rehabilitation and Obesity Control, National Institute of Nutrition, Hanoi, advises:

Guava is a familiar fruit, highly valued for its nutritional value due to its abundance of vitamins, minerals, and powerful antioxidants. 100g of guava contains approximately 85g of water, 6g of fiber, nearly 291mg of potassium, along with plenty of vitamin C, B vitamins, magnesium, iron, calcium, and especially lycopene, a prominent antioxidant.

When eaten correctly, guava offers many health benefits and is a suitable fruit to include in your daily diet. Just one or two small guavas a day are enough to provide many essential nutrients.

This fruit is rich in immune-boosting vitamins, helping the body fight bacteria and viruses, while also promoting collagen production for healthy skin and slower aging. Guava is rich in lycopene, a powerful antioxidant believed to neutralize free radicals that damage cells. The lycopene content in guava is considered higher than many other fruits.

Guava has many health benefits. Photo: Hoa Linh.

Guava is considered a suitable fruit for people with diabetes if consumed correctly and in the right amount. Compared to many other sweet fruits, guava contains a relatively low amount of sugar but is rich in fiber, vitamin C, and antioxidants that are beneficial for blood sugar metabolism.

The fiber in guava slows down the absorption of sugar into the bloodstream, thereby limiting sudden spikes in blood sugar after meals. In addition, guava is rich in vitamin C, potassium, and antioxidants that support cardiovascular health – an organ particularly vulnerable in people with diabetes.

Additionally, the potassium and magnesium in this fruit stabilize blood pressure and maintain heart function, reducing the risk of stroke and supporting electrolyte balance. The high fiber content in guava supports increased bowel motility, digestion, and a feeling of fullness. This makes it a suitable fruit for those who want to control their weight or lose weight.

Additionally, the natural astringent compounds in guava support the gut in people with mild diarrhea and inhibit the growth of harmful bacteria.

Although nutritious, guava needs to be consumed properly to avoid negative health effects.

You shouldn't eat too much of any food; eating too much of anything is not good. Adults should only eat about 1-2 fruits per day, depending on their size.

You should choose ripe guavas as they have higher nutritional value than green guavas. Meanwhile, green guavas contain a lot of tannins, which can cause constipation and digestive discomfort if eaten in large quantities, so it's better to eat the flesh of the fruit instead of just drinking the juice.

Guava is usually eaten with the peel on, so you need to wash it thoroughly under clean running water or soak it in diluted salt water to reduce pesticide residue and bacteria clinging to the fruit's surface. Avoid dipping it in sauces before eating.

Source: https://vietnamnet.vn/an-1-2-qua-oi-moi-ngay-co-tac-dung-gi-2518846.html