New government research demonstrates that guava deserves a place among the antioxidant elite. In fact, in one widely used antioxidant test (ORAC), guava scored better than
strawberries,
spinach and
broccoli. While both the red and white-fleshed varieties scored among the top 10 of fruits and vegetables tested, the red-fleshed variety had a much higher antioxidant score. This is most likely due to the huge quantity of
lycopene found in the red and pink-fleshed guavas. Actually, gram-for-gram, pink-fleshed guava has more lycopene than any other known fruit or vegetable – even
watermelon and
tomato!
As avid DNN readers know, lycopene is the "L word" your heart truly longs for. Guavas fiber helps lower cholesterol while its potassium helps manage blood pressure. With all of these powerful nutrients, its no wonder that a study from the Heart Research Laboratory in India demonstrated that people who ate 5 to 9 guavas a day for three months reduced their cholesterol levels by 10%, triglycerides by 8% and blood pressure by 9.0/8.0 mm Hg, while boosting their good cholesterol (HDL) by 8%.
Guava consumption might also help reduce oxidative stress and inflammation. Malaysian researchers found increased antioxidant blood values among guava-eating study subjects. The effects were reminiscent of those explored in a previous DNN story, "Anti-Stress Soup: Gazpacho Fights Oxidation, Inflammation."
Get guapa with guava? The pink-fleshed fruit also qualifies as a beauty food. Not only does its low calorie count (37 calories per pink-fleshed fruit) and filling fiber content help with weight management, it also contains nutrients that nourish the skin. With four times the vitamin C content of oranges, guava can support collagen formation, while its beta-carotene can help enhance sunscreen protection.
Give guava a try – and your tastebuds a treat – with this issues featured Superfood Recipe: "Guava Smoothie."