Introduction
Guavas have generally been considered great snackage in India- especially when sold by street hawkers. The fruits are sliced in an appealing manner, and then seasoned with a heady chilli powder and salt mix- that just brings out the sweeter and nuttier profiles of the fruit to life. They are also consumed in the form of jams, jellies, candies, for flavourful and savoury cocktails and mocktails and as fruit butters. Though the fruits themselves have long been known to be great sources of dietary fiber, vitamins and minerals- the seeds themselves cannot be ignored as something that provides the gritty texture profile to the fruit. The seeds are chock full of nutrients too, and eating some everyday is very good for you. Since they spoil rather quickly as table fruit, they are more readily processed into other edible forms as mentioned above. With the processing comes the wastage- about a metric ton of guavas will give you less than 100 kg of waste by-products- most of which are the seeds and the peel. Using the seeds again means there is less wastage of resources.
Are Guava Seeds Good For Health?
Yes, totally! Guava seeds are storehouses of proteins, lipids, polysaccharides, minerals, vitamins, carotenoids, phenolic compounds and fiber, along with anti-nutrients - which are present in minute amounts. When eaten in moderation, they are a fantastic nutritive source of goodness for the body. But, many people may face issues like bloating or indigestion due to the high amounts of fiber- which can lead to diarrhoea. It is also pretty high in potassium- which means people with kidney disease should be especially careful when eating them. Some of the most prominent health benefits include the following-
- They are super rich in Vitamin C- one guava will give you as much Vitamin C as two oranges. This vitamin is well known as an antioxidant and helps the immune system function better. Vitamin C is obviously great for the skin as well.
- They are high in fibre, low in calories and are pretty nutritious- which means they will be a great addition to your daily diet. It can also help you with your weight loss goals.
- The soluble dietary fiber found in the seeds and the fruit can help relieve your constipation or any other gut related issues, while also helping you regulate blood glucose levels by keeping you feeling fuller for longer.
- For women who deal with severe cramps every month, guava seeds are said to help lessen the degree of pain - as it is gut friendly in general.
- Since guava seeds are rich in potassium, cardiovascular health can be improved. Blood glucose levels go down, HDL cholesterol levels increase and LDL cholesterol levels decrease- all of which are signs of a properly working heart and circulatory system.
Nutritional Value Of Guava Seeds-
Guava seeds are a very good source of protein as they contain almost all amino acids, except for lysine. With respect to minerals- they are rich in magnesium, phosphorus, sodium, potassium, calcium, zinc, copper, manganese and iron respectively. These seeds also contain lots of essential fatty acids like palmitic acid, linoleic acid and oleic acid., They are rich in quercetin and resveratrol- both of which are prized for their anti-aging properties. They help protect cellular function and reduce biological age by increasing the concentration of sirtuins- which are guardian proteins that take care of longevity related processes in the body. Since, Vitamin C is present in high amounts too, the anti-inflammatory properties cannot be understated. Eating them without processing them in any way is the best way for you to get all the goodness- without any filter or loss.
Do Guava Seeds Have Antioxidants?
Definitely! Let us go into more detail about the antioxidant properties in this section. Guava seeds are good reserves of flavonoids, carotenoids, polyphenols, vanillin and vanillic acid. They also help in reducing the production of oxidized intermediaries and the production of free radicals. The last two compounds have excellent neuroprotective, anti-cancer and anti-aging properties- all of which help cells age better and slower.
Conclusion
Guava seeds are powerhouses of nutrients - as they are rich in Vitamin C, a variety of polyphenols and essential fatty acids, many vitamins and minerals and so much more. They have a host of health improving benefits- better heart health, kidney and gut health, along with a systemic effect in helping all cells function better. This is done with the help of anti-senolytic or anti-apoptotic effects that are conferred by specific bioactives like catechin, gallic acid, quercetin, resveratrol, chlorogenic acid, avicularin, apigenin, myricetin, hyperin etc. Most of these are potent antioxidants too, in their own right and are actually more active than the Vitamin C itself, that is abundantly found in the fruit and seeds. So, what are you waiting for? It is time you include guava seeds in some form daily- as they are plain great for you!
FAQs
1. Are guava seeds safe to eat?
Yes, they are super safe for regular consumption- in fact, daily is good too. They are not harmful unless you are allergic to the fruit.
2. Do guava seeds help with digestion?
Definitely! Guava seeds have high amounts of fibre in them, which means you will feel fuller for longer. You will also not get constipated as they can help bulk your stool. The fats, vitamins and minerals found in the fruit are good for your body as a whole.
3. Are guava seeds good for skin health?
The seeds have oil in them which can help moisturise your skin, if applied externally or used as an exfoliating pack. The fruit and seeds themselves are rich in antioxidants, so your skin cells stay protected. Some compounds are also anti-microbial in nature, which means you may not have as much acne either.
4. Do guava seeds help regulate blood sugar levels?
Yes, firstly because the fruit itself is low in sugar content, second- due to its high fibre - both of which means there won’t be any glucose spikes in the blood. You won’t feel hungry very soon either, so it is a good option to snack on.
5. How can guava seeds be consumed for maximum benefits?
Each fruit has hundreds of seeds in it, depending on the size and it is pretty impossible for you to remove them all. Instead, you can just chop them up and eat them or you make them into juices and smoothies. Guava seeds alone are available these days, so you can toast them and use them as a topping of sorts for salads or into fruit yoghurt.
