Guava – The Nutritional wallop

Guava

Since October is the Breast cancer Awareness month, I thought to write about a food that helps fight cancer and immediately GUAVA came to my mind.

Guava which is widely & easily available in India – (the feri walas bring it to your door steps) is a wonderfully fragrant fruit which is packed with amazing nutritional properties. Guava is rich in antioxidants. According to the widely used test of antioxidant power, both red and white fleshed guava scored highest in the top ten fruits and vegetables tested with red fleshed guava containing more antioxidants compared to the white fleshed.

The No 1. Nutrient compound called carotenoid present in GUAVA that makes it a “SUPERSTAR” is “LYCOPENE”. When we hear LYCOPENE we immediately associate it with the image of tomatoes in our brain’s eyes. Well GUAVA is better source of lycopene than tomatoes. 1 cup of guava contains 17 % more lycopene than an equivalent amount of tomatoes. In lab experiments lycopene is shown to provide more protection against free radicals than any other memberof the carotenoid family including the beta-carotene ( Yes the one that you know is present in  carrots).

“Promising research show that lycopene is associated with Significant reduction in Prostate cancer. In a research done at the Karmanos Cancer Institute in Detroit, 30 men already having prostate cancer were given lycopene supplements. Those given the lycopene supplement had smaller tumor and less Spreading of the cancer. Not just this but the tumors in the participants who took lycopene supplement showed signs of regression and decreased malignancy. Research also shows that lycopene inhibits breast cancer cells.” (J.Bowden, pp. 119)

Guava’s nutrient content benefits you in both – cooked and uncooked form. Apart from lycopene, Guava also contains good amount of potassium. “1 small cup of cut guavas give you a whooping 688 mg of potassium which is 63% more than what a medium banana gives.” (J. Bowden, pp 119). There have been tons of research that show that people  who eat potassium rich ( UNDERSTAND NATURAL SOURCE) foods have low rate of heart disease and stroke. Latest studies show that people who consume potassium rich food on regular basis have lower blood pressure than those who don’t.

Not yet over, this super fruit is rich in fiber and vitamin C. 1 cup of Guava provides almost 9 grams of fiber and fiber rich diets have been linked with lower rates of cancer, heart disease, diabetes and obesity. the same one cup quantity of guava provides a good 376 mg of vitamin C, the immunity enhancing hero vitamin. Guava also contains folate, decent amount of calcium and magnesium and significant amount of vitamin A and beta-carotene.

Whenever I take diet consultations, I come across clients (read mainly women) who express their desperation to loose weight and that too fast but as they start talking about their daily diet these things come out “I eat chaats, puffs or samosa or those haldiram fried snacks, bag of chips and sometimes pani puri also. I know it’s all junk food but that’s all that is available in my office.”

My advice to all is that – STOP BLAMING ON OTHERS OR YOUR SITUATION AND START PRE PLANNING YOUR DAY WHICH INCLUDES ALL YOUR MEALS AND SNACKS. REMEMBER EATING IS THE MOST IMPORTANT PART OF YOUR WELL BEING. START CARRYING SMALL DUBBAS OF HEALTHY SNACKS WITH YOU TO OFFICE/COLLEGE OR WHEREVER YOU GO. THE DABBA MANUFACTURERS NOW MAKE NICE ATTRACTIVE COLORFUL DABBAS TO SUITE YOUR LIFESTYLE SO WHY FEELING ASHAMED OF CARRYING THEM???

Make guava the “grab-n- go” snack and you will never regret nor will you have the guilt of eating “JUNK”.

NOTE: Most Guava juices are sweetened and processed so don’t provide the SUPER nourishment that eating actual fruit does.

Take care 🙂

Reference:

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

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