History
Guavas originate in the Central American countries and are a
tropical fruit high in vitamin C, fiber, and nutrients. Guavas are able to grow
and develop well in both humid and dry temperatures, also they’re able to
handle a slight cold spell (a few degrees below frost) and still survive. Scientifically
guavas are recognized as Psidium
guajava.
When a guava is ripe, it should appear yellow, and soft to
touch. Guava’s should also bring a strong sweet smell to the room.
Nutrients
Vitamin C: Guava’s
are high in Vitamin C. Vitamin C is a powerful antioxidant and also a water
soluble vitamin. Vitamin C prevents
aging because they fight oxidation and free radical damage in the body and is
part of the synthesis of collagen. Also, supports the immune system by
resisting against infections and inflammation in the body. Guavas contain 5x
more vitamin C than an orange.
Vitamin A: Vitamin
A is a fat soluble vitamin. Therefore there are two different structures. One
vitamin can be found in animal products and that type is called retinoids. However its obvious that a guava
comes from a plant. The Vitamin A that you would find in a guava are called Carotenoids and Xanthophylls. Guava is known for having high levels of lycopene, lutien,
and cryptoxanthin which come from the xanthophylls.
Vitamin A is essential for our health because it helps maintain the mucusa and
skin. Daily consumption can help prevent oral cavity and lung cancers.
Potassium: Guavas have a high amount of potassium and have a great
sodium:potassium ratio. Potassium is beneficial for regulating blood pressure,
and heart rate. These small but mighty fruits are great for a post workout snack to replenish your electrolytes.
Copper: Guavas contain copper. Copper is an essential mineral that is required
to help produce red blood cells.
(Source: USDA National Nutrient data base)
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Principle
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Nutrient Value
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Percentage of RDA
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Energy
|
68 Kcal
|
3.5%
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Carbohydrates
|
14.3 g
|
11.5%
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Protein
|
2.55 g
|
5%
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Total Fat
|
0.95 g
|
3%
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Cholesterol
|
0 mg
|
0%
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Dietary Fiber
|
5.4 g
|
14%
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Vitamins
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Folates
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49 µg
|
12.5%
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Niacin
|
1.084 mg
|
7%
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Pantothenic acid
|
0.451 mg
|
9%
|
Pyridoxine
|
0.110 mg
|
8.5%
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Riboflavin
|
0.040 mg
|
3%
|
Thiamin
|
0.067 mg
|
5.5%
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Vitamin A
|
624 IU
|
21%
|
Vitamin C
|
228 mg
|
396%
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Vitamin E
|
0.73 mg
|
5%
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Vitamin K
|
2.6 µg
|
2%
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Electrolytes
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Sodium
|
2 mg
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0%
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Potassium
|
417 mg
|
9%
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Minerals
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Calcium
|
18 mg
|
2%
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Copper
|
0.230 mg
|
2.5%
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Iron
|
0.26 mg
|
3%
|
Magnesium
|
22 mg
|
5.5%
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Manganese
|
0.150 mg
|
6.5%
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Phosphorus
|
11 mg
|
2%
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Selenium
|
0.6 mcg
|
1%
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Zinc
|
0.23 mg
|
2%
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Phyto-nutrients
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Carotene-ß
|
374 µg
|
--
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Crypto-xanthin-ß
|
0 µg
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--
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Lycopene
|
5204 µg
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--
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Sources:
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