Guava: Vitamin-C Powerhouse with Fiber, Antioxidants, and Refreshing Sweetness

Guava (*Psidium guajava*) is a **tropical fruit** with edible skin and crunchy seeds. Its flesh ranges from **white to pink** and has a fragrant, sweet-tart taste.

- **Calories:** ~68 kcal - **Carbohydrates:** ~14.3 g - **Fiber:** ~5.4 g - **Protein:** ~2.6 g - **Fat:** ~0.9 g - **Vitamin C:** ~200–250 mg (≈220–275% DV) - **Folate:** ~12% DV - **Potassium:** ~417 mg (≈9% DV) - **Vitamin A & carotenoids:** present

- **Immunity & skin:** extremely high **vitamin C** supports collagen and defenses. - **Digestive health:** **fiber** promotes regularity and nourishes gut microbes. - **Heart health:** **potassium + fiber** support healthy blood pressure and cholesterol. - **Antioxidants:** carotenoids and polyphenols help reduce oxidative stress. - **Weight-friendly & hydrating:** low calorie with high water content.

- High fiber may cause **bloating** if consumed in large amounts. - **Seeds** are edible but can be hard; chew well (caution with dental issues). - Natural sugars are present—**portion control** for strict low-sugar diets.

- Eat **fresh** or add to **fruit salads** and **yogurt bowls**. - Blend into **smoothies**, **aguas frescas**, or **sorbets**. - Make **salsas** with lime, chili, and cilantro; pair with seafood or grilled meats. - Cook down into **jams** or swirl into **chia puddings**.

A tropical, nutrient-dense fruit, guava shines for its sky-high vitamin C, fiber, and bright flavor.