Guava Was Linked to Lower Cholesterol Over 12 Weeks

Thai Guava — ฝรั่ง (fa-rang) — Psidium guajava.

In one 12-week trial, daily guava was linked with lower serum cholesterol and blood pressure, with higher HDL also reported. The edible part is the fruit, eaten crisp with the skin and seeds. Guava is rich in vitamin C, fiber, potassium, and folate. Its vitamin C helps your body build collagen for skin and supports normal immune function. Its fiber supports regular digestion and fullness, and fiber can slow how fast carbohydrates are absorbed. Potassium contributes to normal blood pressure and fluid balance, and folate supports normal cell division and blood formation, especially before and during pregnancy. In Thai cooking, Som Tum Farang (a spicy pounded salad) crushes crisp green guava with bird's eye chilies and lime, which you eat alongside grilled chicken. Farang Chae Buay (a chilled sweet-and-sour preparation) soaks guava slices in plum syrup and serves them cold with a dusting of spicy plum powder. Beyond the fruit, the young leaves are traditionally brewed into a tea. Tropical fruit flies love ripe guava, so it doesn't keep long.

Som Tum Farang — ส้มตำฝรั่ง (som-tam-fa-rang)
Farang Chae Buay — ฝรั่งแช่บ๊วย (fa-rang-chae-buay)

Food and nutrients

Rich in: vitamin C, fiber, potassium, folate

Research context

Daily guava lowered total cholesterol and blood pressure and raised HDL in a 12-week trial — Am. J. Cardiology, 1992

Sources

Source: Singh RB et al. (1992). Guava intake on serum cholesterol & blood pressure. Am J Cardiol 70(15):1287-91. DOI:10.1016/0002-9149(92)90763-o (PMID 1332463)

Narration transcript

Opening

One crisp guava carries about four times the vitamin C of an orange, skin and seeds included, and Thais eat it green and crunchy, at a stage most people would call unripe. Guava — ฝรั่ง, fa-rang. You eat the whole firm fruit, often dipped in a chili, salt, and sugar mix.

Som Tum Farang (Spicy Guava Salad) (ส้มตำฝรั่ง)

Som tam farang is a spicy pounded salad that crushes crisp green guava with bird's eye chilies and lime, usually served beside grilled chicken.

Farang Chae Buay (Plum-Soaked Guava) (ฝรั่งแช่บ๊วย)

Farang chae buay is a chilled preparation that soaks guava slices in a sweet-and-sour plum syrup until they turn translucent, then serves them cold with spicy plum powder.

Nutrition summary

One guava holds several times the vitamin C of an orange, and it's a good source of copper and fiber too.

Vitamin C

Vitamin C is used to build collagen and helps protect cells from oxidative stress.

Fiber

Fiber adds bulk to meals and can help with fullness.

Potassium

Potassium helps with normal fluid balance and muscle function.

Folate

Folate supports normal cell division and blood formation, and plays an especially important role before and during pregnancy.

Closing

Beyond the fruit, the young leaves brew into a mild tea. Guava trees fruit young and heavy, but ripe fruit bruises quickly and draws fruit flies, so most cooks pick it firm and green. Follow Longevity Biome, and LIKE this video for regular updates.

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