Among the many delightful tropical fruits that exist, guava fruit holds a special place for its versatility, flavor, and abundance of nutrients. Scientifically known as Psidium guajava, this superfood hails from Mexico and South America but is now grown widely throughout the tropics and subtropics.
There are hundreds of guava cultivars that differ in terms of size, texture, and color. But one particular variety stands out as unique: the yellow guava.
Unlike the more common pink and red guavas, yellow guavas have distinctive golden skin and flesh. Its unique pigments come from beneficial plant compounds not found in other guava varieties.
Yellow guava offers a tart, fruity flavor, and crunchy texture, providing a burst of tropical essence. Beyond its sensory appeal, yellow guava is rich in antioxidants, vitamin C, and other key nutrients that offer a wealth of potential health benefits.
Keep reading to learn all about the nutritional composition and health-promoting properties of yellow guava, one of nature’s most distinctive fruits.
Nutritional Facts of Yellow Guava
At first glance, yellow guava looks similar to a lemon or grapefruit. But a closer inspection reveals granular, ivory-colored flesh encased in a thick, yellow edible rind. This singular guava type has a unique nutritional profile.
Here is the nutrient breakdown for 1 cup of raw yellow guava:
As you can see, yellow guava is low in calories, fat, and sodium. It provides a moderate amount of carbs and protein. The real superstars in this fruit are vitamin C, minerals, antioxidants, and fiber in this fruit.
A single ripe guava packs over 250% of your daily vitamin C, plus great amounts of vitamin A, B vitamins, folate, potassium, copper, and manganese. It also boasts nearly a quarter of your recommended daily fiber intake.
Specific antioxidants found exclusively in yellow guava include:
- Carotenoids like beta-carotene, lutein, and zeaxanthin—these plant pigments give yellow guava its signature golden hue. As antioxidants, they help neutralize DNA-damaging free radicals.
- Morin is a flavonoid with antioxidant, anti-inflammatory, and chemopreventive activity against certain cancers.
- Gallic acid is an antioxidant phenolic acid linked to neuroprotective, anti-cancer, and cardioprotective effects.
This unique antioxidant profile adds to the immune-supporting and health-protective abilities of vitamin C and other nutrients found in yellow guava.
Health Benefits of Yellow Guava
All guava varieties offer benefits, thanks to their high nutrient content. However, the distinctive nutritional profile of golden yellow guava lends it some extra therapeutic properties for wellness.
Here are some of the ways yellow guava may enhance your health:
With 254% of your recommended daily vitamin C in just one serving, yellow guava is an immunity all-star. Vitamin C stimulates the production and activity of leukocytes, white blood cells that defend against pathogens. It also acts as a powerful antioxidant, protecting cells from harmful free radical damage.
According to a review published in the Foods Journal, guava's vitamin C and other antioxidants like carotenoids help strengthen immune function and reduce excessive inflammation. Drinking yellow guava juice may help curb the severity and duration of colds or flu.
Supports Vision Health
Lutein and zeaxanthin—two carotenoids abundant in yellow guava—accumulate in the retinas of your eyes. Here, they absorb damaging UV and blue light rays that could impair vision over time. These antioxidants help prevent age-related macular degeneration, the leading cause of blindness.
The high vitamin A content also promotes good eyesight. Deficiency in this essential vitamin is the most common cause of preventable blindness worldwide. Just one yellow guava meets 12% of your daily vitamin A needs.
Helps Control Blood Sugar
Type 2 diabetes is a growing global epidemic, affecting nearly 38 million Americans. The fiber and low glycemic index of yellow guava make it the ideal power-food for regulating blood sugar levels.
The fiber content slows digestion, preventing post-meal blood sugar spikes, and guava's glycemic index of 15 means it will not drastically elevate your blood glucose.
A report published in Science Direct found yellow guava leaf extract increased glucose uptake and glycogen synthesis in muscle cells. This indicates it may help improve insulin sensitivity. More human research is still needed in this area.
Supports Heart Health
Heart disease caused over 695,000 deaths in the U.S. in 2021, making it the leading cause of mortality. Luckily, yellow guava provides nutrients that prohibit several heart disease risk factors.
Its fiber content lowers LDL "bad" cholesterol, while potassium helps control hypertension, two major contributors to heart disease. The flavonoid morin in yellow guava also limited cholesterol oxidation and arterial thickening in studies on rats.
Research indicates guava leaf extract improves lipid profiles and blood pressure while decreasing inflammation and oxidative stress. By supporting healthy circulation and blood lipids, yellow guava strengthens your cardiovascular system.
If you suffer from constipation, diarrhea, cramps, or other digestive woes, yellow guava could help get your system back on track. Its fiber content promotes regularity and healthy bowel movements to relieve constipation.
Studies show guava leaf extract inhibits gut spasms and reduces diarrhea intensity. The antioxidants and anti-inflammatory agents protect the gut lining, soothe abdominal pain, and decrease oxidative stress driving IBS, colitis, and dyspepsia.
Adding yellow guava to your diet nourishes beneficial gut bacteria to support overall digestive health and regularity.
Different Ways to Consume Yellow Guava
There are endless ways to unlock the health benefits of yellow guava:
- Juice it: Blend yellow guava, lemon, ginger, and ice for a juicy antioxidant immunity boost
- Smoothie bowl: Blend with banana, yogurt, and nut butter, then top with granola
- Salad: Toss chopped guava into a spinach salad with citrus vinaigrette
- Salsa: Dice guava, onion, chili, and cilantro for a unique sauce
- Chutney: Cook guava pulp with spices into a relish or chutney
- Guava Jam: Simmer guava pulp with chia seeds, lemon, and sweetener
- Oatmeal: Mix diced guava into overnight oats
- Baked goods: Fold into muffins, cakes, tarts, and crisps
- Popsicles: Puree guava and freeze into homemade pops
- Tea: Boil guava leaves with cinnamon and ginger for a tisane
With its mild sweet-tart flavor, yellow guava works wonderfully in both savory and sweet preparations. Use it to infuse drinks, dressings, curries, ice creams, parfaits, and more.
Most people are familiar with the common red and pink guava varieties. But yellow guava offers its own unique tropical flair and powerful health benefits. This lesser-known guava contains antioxidants and nutrients that support immunity, vision, blood sugar, heart health, digestion, and beyond.
The best part is that yellow guava provides all these advantages with a burst of bright, fruity flavor. Its versatility allows you to get creative while reaping its nutritional rewards. Consider adding yellow guava to your diet through smoothies, salads, salsas, baked goods, and more. This distinctive tropical fruit will bring a ray of sunshine to your plate and your overall well-being.