Guava is not only a delicious, firm fruit for winter, but it hides a nutritional secret that most people overlook: it's packed with protein. While guava is beloved across India for its crisp texture and refreshingly sweet taste, few realize that each 100g serving delivers about 2.55 to 4.22g of protein as per the US Department of Agriculture (USDA). The white guava varieties popular in Tamil Nadu, Andhra Pradesh, Maharashtra, and beyond offer not just high fibre, but also a protein-rich profile that rivals many other fruits. During winter months, when immunity needs the most support, guava can offer a nutritional boost. Its seasonal availability means you're getting the fruit at peak freshness, delivering optimal hydration, fibre, and balanced nutrition with every bite.
Key Health Benefits Of Eating Guava In Winters
1. Supports Overall Immunity
Studies suggest that the rich vitamin C present in the guava fruit can boost winter immunity by strengthening the immune cells' function. When the body receives a high dose of vitamin C, the immune system receives a boost to effectively fight against seasonal colds, flu, and infections. The rich antioxidant profile of guavas can help nourish the body by removing free radicals and reducing oxidative stress on the body. This stress can accumulate in the body due to environmental factors such as air, water, and dust pollution, which can increase the load on the body due to repeated daily exposure.
2. Helps Maintain Digestive Balance
Guava has a rich fibre content that can help aid in digestion, especially for people who sit for long hours. The prolonged sitting practice can take a toll on the digestive balance, which needs physical activity to function properly. Studies suggest that guava has the ability to approximately lower 12% of the daily recommended fibre intake. This makes it very beneficial for keeping the digestive system healthy and preventing constipation. Additionally, not only the fruit but also the soluble dietary fibre found in guava leaf powder also aids in digestion and promotes gut health.
3. Good For Skin During Dry Winters
The dual nature of guavas offers hydration and a high dose of antioxidants that boost overall skin health. Various studies have suggested that a majority of skin-boosting cosmetics also use guava leaf powder or extract to offer skin-enhancing benefits to the users. While topical use can be beneficial, certain health benefits for skin need the consumption of whole fruit, as the complete nutrient profile matters when it is absorbed in the body. The winter season can break down the skin barrier and cause dryness, which can be curbed through guava consumption in combination with other winter-nourishing foods.
Read More: Should You Eat Guavas With Or Without Skin? Nutritionist Explains
4. Helps You Feel Full for Longer
Guava's rich fibre content helps promote satiety, or the feeling of fullness. This is useful for people who are looking for smart, healthy swaps for processed foods that can throw off sustainable weight loss efforts. Studies suggest that the high dietary fibres, particularly viscous fibres of the guava fruit, appear to be effective for appetite control, reducing appetite and energy intake. Guava is known to contain fibre, and fibre contributes to the sense of fullness after eating. The insoluble fibre in particular acts as a digestive aid, which can slow down digestion and promote satiety.
5. Natural Energy Support
The high nutrient density of guava should make it a must-have fruit as part of a balanced diet. Studies document that guava has a rich nutritional profile, including dietary fibre, vitamins, minerals, and antioxidants, which contribute to its health-promoting qualities and provide sustained energy. Guava also works as a functional food, which means that one guava as part of the daily fruit intake by a healthy individual can offer a wide variety of health benefits, as stated.
Read More: Guava Leaves For Diabetes Management: Here's How These Leaves Can Help Lower Blood Sugar Levels
Is Guava A Good Protein Source?
Guava contributes as a protein source, but it cannot work as a primary source of protein in the diet. But pairing guavas with nuts and seeds can multiply the nutritional density of this winter seasonal fruit. Here is a breakdown of the exact protein in the guava fruit:
- Guava fruit contains protein as part of its nutritional composition.
- When guava pulp is processed into products like jam and nectar, the carbohydrate content, and consequently the energy value, can increase, but the total amount of nitrogen-containing compounds in guavas may decrease.
Some studies have reported the protein content of guava varieties. For instance, in a study evaluating guava varieties grown in sodic soil in India, protein content ranged from 9.15 mg/g tissue in Allahabad Safeda to 11.69 mg/g tissue in Arka Kiran. While another study on different guava varieties found protein content to range from 0.76% to 1.85%.
Guava is a great winter immunity fruit that can be consumed as part of a balanced diet.
Note: According to a study in the Journal of Food Safety, certain pesticide residues may be present on the outer layer of guava fruits. It is recommended that thorough washing can be ineffective at removing these residues, and it is strongly advised that people should peel the fruit before eating for safe consumption.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
