According to data from the National Institutes of Health (NIH), guava is one of the fruits most rich in vitamin C, with a content 3-4 times higher than oranges.
Vitamin C plays an important role in activating immune cells, increasing interferon production and supporting the body against respiratory viruses, a common problem in winter.
Notably, vitamin C from natural foods such as guava has high bioavailability, and at the same time causes less stomach irritation than supplementation in pill form.
A summary on Nutrients shows that a diet rich in natural vitamin C helps shorten cold spells and reduce the severity of symptoms, especially in adults and the elderly.
According to the Journal of Nutrition, guava is rich in soluble and insoluble fiber, which helps increase intestinal motility, improve the intestinal microbiome and reduce low-level inflammation in the digestive tract.
Fiber in guavas also plays a role as a prebiotic - "food" for gut bacteria. A healthy microbiome not only supports digestion but is also directly related to immunity and lipid metabolism, blood sugar in cold weather.
One of the "side effects" of winter is weight gain and visceral fat gain. Guava has a low glycemic index (GI) and high fiber content, which helps slow down glucose absorption after meals.
According to the American Diabetes Association (ADA), low GI fruits like guava help limit high blood sugar and insulin, factors related to fat buildup and metabolic disorders.
A study published in Food & Function (2024) showed that polyphenols and flavonoids in guava have the ability to improve insulin sensitivity and reduce oxidative stress - two important mechanisms in preventing obesity and non-alcoholic fatty liver.
According to WHO, a potassium-rich diet from fruit helps balance sodium, supporting blood pressure control, especially important in winter.
Nutrition experts recommend:
Eat 1 guava/day (150-200 g), preferably in the middle of the morning or afternoon.
Prioritize eating the whole shell (clean) to maximize fiber and polyphenols.
People with weak stomachs should choose ripe guava, avoid eating when they are too hungry.
Combine drinking enough water to avoid constipation due to sudden increase in fiber.
