Besides its unique flavour and fragrance, guava has been hailed as one of the

super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin.

 Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps

normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water

 it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda

Hospital.

1. Improve Immunity

Did you know: Guavas are one of the richest sources of vitamin C? It’s true. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.

2. Lowers Risk of Cancer

“Lycopene, quercetin, vitamin C and other polyphenols act as potent

antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells.

 Guavas have shown to be widely successful in reducing prostate cancer

risk and also inhibit the growth of breast cancer cells since it is rich

 in lycopene”, says Dr. Manoj K. Ahuja.

3. Diabetes-Friendly

Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

4. Heart Healthy

Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure

 in patients with hypertension. Guavas also help lower the levels of

triglycerides and bad cholesterol (LDL), which contribute to the

development of heart disease. This magical fruit improves levels of the

good cholesterol (HDL).

5. Treats Constipation

It is one of the richest sources of dietary fiber in comparison to other

 fruits and just 1 guava fulfills about 12% of your daily recommended

intake of fibre, which makes it extremely beneficial for your digestive

health. Guava seeds, if ingested whole or chewed, serve as excellent

laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight

Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight,

 but even improve eyesight. It can help slow down the appearance of

cataracts and macular degeneration. Even though guavas are not as rich

in Vitamin A as carrots, they are still a very good source of the

nutrient.

7. Guava During Pregnancy

Guavas contain folic acid, or vitamin B-9, which is recommended for

pregnant women since it can help in developing the baby’s nervous system

 and protect the newborn from neurological disorders.

8. Beats Toothache

Guava leaves have a potent anti-inflammatory action and a powerful

antibacterial ability which fights infection and kills germs. Thus,

consuming guava leaves works as a fantastic home remedy for toothache.

The juice of guava leaves has also been known to cure toothaches,

swollen gums and oral ulcers.

9. Stress-Buster

The magnesium present in guavas helps to relax the muscles and nerves

 of the body. So after a hard workout or a long day at the office, a

guava is certainly what you need to relax your muscles, combat stress

and give your system a good energy boost.

10. Good for Your Brain

“Guavas contain vitamin B3 and vitamin B6, also known as niacin and

pyridoxine respectively, which help in improving blood circulation to

the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss

Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber,

 guava helps you lose weight by regulating your metabolism. It’s a

win-win! Guava makes for a very filling snack and satisfies the appetite

 very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold

Guava has one of the highest quantities of vitamin-C and iron among

fruits, and both are proven to be preventive against cold and viral

infections. The juice of raw and immature guavas or a decoction of

guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

13. Anti-Ageing Properties

Guavas are rich in vitamin A, vitamin C and antioxidants like carotene

and lycopene which help protect the skin from wrinkles. A guava a day,

keeps fine lines away!

14. Improves Complexion

Guava helps regain the skin’s radiance and freshness.

 Reap the benefits by preparing a DIY scrub at home: All you have to do

is mash some guava flesh with an egg yolk and apply it on your face.

Rinse off after 20 minutes with warm water. When used once or twice a

week, this scrub will remove dead cells from your skin and lighten your

complexion. Guavas are also a great source of Vitamin K, which helps get

 rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture

Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!

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Experts also suggest eating guava is beneficial during pregnancy. Taking in the right nutrition, vitamins and minerals is an important aspect when you are expecting and guava is a great choice.

here are 12 Benefits of Guava during Pregnancy

1. Rich Source of Vitamins

Guava is a rich source of vitamin C, A, B2 and E. Also contains copper, calcium, thiamine, potassium, manganese and phosphorous. In fact, it is believed that the vitamin A and vitamin C content of guava exceeds that of the amount present in oranges and lemons.

2. Great Source of Ascorbic and Folic Acid

 One of the best health benefits of consuming a guava is that it’s rich in ascorbic acid. Micro nutrients present in a guava like folic acid and vitamin B-9 are good for healthy circulatory system. Also consumption of such nutrients helps your baby from risk of neurological disorders, cardiovascular disease and regulates nervous system development.

3. Source of Lycopene Pigment

Guava also contains lycopene – a pigment that lends the pulp its characteristic colour. A lycopene-rich diet decreases the risk of developing pre-cancerous growths in and around your mouth.

Advantages of Guava During Pregnancy

Here are the numerous health benefits of eating guava during your special nine months.

1. Regulation Of Blood Sugar

Consumption of guava during pregnancy is thought to keep your blood sugar levels under control, thus playing a vital role in the prevention of gestational diabetes in pregnant women.

2. Balanced Levels Of Blood Pressure

Guava helps keep your blood pressure levels in control. During pregnancy, keeping a stable blood pressure level is important in order to avoid miscarriage and premature births.

3. Controls Blood Cholesterol

The fiber content of guava actually helps control high blood cholesterol levels in your body, which is the major risk factor associated with many cardiovascular diseases.

4. Healthy Iron Content

The iron content of guava may reduce the risk of anemia during pregnancy. What’s more, guava also has certain essential nutrients that help keep the hemoglobin levels in your body in check.

5. Helps Reduce Constipation And Hemorrhoids

Being a rich source of fiber guava helps in common complaints such as hemorrhoids and constipation during pregnancy.

6. Muscle And Nerve Relaxant

Guava is a rich source of magnesium that promotes relaxation of muscles and nerves in your body during pregnancy.

7. Fights Prevent Health Infections

Guava is a rich source of polyphenols, carotenoids, isoflavanoids, vitamin E and vitamin C which are known for their antioxidant properties. Antioxidants are good in fighting the damage of free radicals on your body and help prevent infections during pregnancy.

8. Prevents Neural Tube Defects

Guava helps prevent neural tube defects in the newborns as it contains folic acid.

9. Great Source Of Calcium

Guava is also a good natural source of calcium for you, which makes it a must have for a pregnancy diet.

10. Enhanced Red Blood Cell (RBC) Count

The folic acid content of guava helps your body increase its production of red blood cells, which helps improve function of the nervous system, particularly the brain, and also prevents anemia.

11. Helps In Fetal Development

The Vitamin B9 content of guava is yet another essential factor when it comes to the development of your baby’s nervous system.

12. Helps In Healthy Digestion Process

Guava is also known to keep the digestive system healthy. It prevents any sorts of digestion related problems, which is certainly important during pregnancy.

Side Effects of Guava

With pluses come minuses, here we have listed some disadvantages of guava consumption for you:

• Since guava is rich in fiber, excess consumption can cause diarrhea.
• Consumption of unripe or half-ripe guavas during pregnancy should be avoided, since it may also lead to toothache.
• It is important to wash guavas properly before peeling, especially during pregnancy. To avoid Listeriosis or bacterial infections.
• Steer clear of any medication or supplemental sources of guava- it is best to consume it in its natural form.

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Vitamin C helps reduce the risk of pregnancy complications like pre-eclampsia, intrauterine growth restriction and maternal anaemia, according to a study. Nutritionist Swati Dave lists 7 such foods that are rich in Vitamin C and recommended for pregnant women.

1. Orange Juice

One glass of fresh orange juice everyday is a must for pregnant women. It helps boost immunity and maintains blood pressure level

2. Cabbage

Cabbage is ideal for a pregnant woman as it has low calories and also improves digestion. Again 40-50 grams of cabbage a day is sufficient during pregnancy.

3. Strawberries

 Strawberries are rich in Vitamin C and highly recommended by doctors. Not only does it build your immune system during pregnancy but is also good for your eye health.

 4. Radish Leaves

 

40-50 grams of radish leaves per day is recommended for a healthy pregnancy. You can either cook it or add it to your soup during meals.

5. Guavas

Guavas, being a good source of Vitamin C, help prevent infections during pregnancy. 40-50 grams of guava a day will keep the infections away.

6. Coriander Leaves

Coriander leaves help keep viral and bacterial infections away. Just add some to your salads everyday or have it raw (wash it properly if you are eating it raw).

 7. Amla

Amla or Indian gooseberry is a rich source of Vitamin C and also helps maintains blood pressure level during pregnancy. 40-50 grams of amlas per day will be sufficient to fulfil your Vitamin C requirement.

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Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best.

No matter how many weeks are left on your countdown calendar, it’s never too late to start! Supplying your own body with a tasty blend of nutritious foods can improve your fertility, keep you feeling healthy during pregnancy, and pave the way for an easier labor.

It can also help to establish essential building blocks of growth and overall health for your child.

The food we eat on a daily basis affects how our bodies work, how we heal and grow, and how we maintain energy and strength for years to come. It also determines the basic nutritional health that our children are born with, and provides a model for their eating habits during childhood and beyond.

Pregnancy is the one time in your life when your eating habits directly affect another person. Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and other wise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.

Pregnancy Nutrition: Weight Change and Calories

Your body will gain weight during your pregnancy! As you watch your weight begin to increase, take it as proof that your body is nurturing your growing baby. By the time you are ready to give birth, your total blood volume will have increased by as much as 60%.

Your breasts will have filled with milk. Your uterus will have grown to accommodate your baby and has filled with amniotic fluid. Your baby has grown to weigh 6 to 10 pounds (on average). To accomplish all of these productive changes, your body needs approximately 300 extra calories per day during your 2nd and 3rd trimester of pregnancy.

 Every woman should discuss her individual nutritional needs with her health care provider. Do not neglect your baby’s health by neglecting your own!

Myth: Now that you are pregnant, you should be eating for two.

Fact: It is true that your nutrient needs increase, but energy requirements only increase by about 300 calories per day for the second and third trimester of pregnancy.

Myth: Gaining less weight during pregnancy will make delivery easier.

Fact: Mothers who do not gain enough weight during pregnancy place their babies at risk for severe complications such as premature birth, which can cause lung and heart problems.

Pregnancy Nutrition: Food Groups

 

It is helpful to pay attention to recommended daily servings from each food group. Most foods come with a nutrition label attached. This nutrition label will help you to know what amount constitutes one serving.

Protein

Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.

Examples of daily sources of protein:

2-3 servings of meat (1 serving = approximately 3 ounces/size of a deck of cards)

fully cooked fish or seafood, liver, chicken, lean beef, lamb, pork, nuts (1 serving = approximately ⅓ cup), tofu (1 serving = approximately ½ cup)

2-3 servings of legumes (1 serving = approximately ½ cup)

split peas, red and white kidney beans, black beans, navy beans, black-eyed peas, chick peas (garbanzo beans)

Calcium

The daily requirement of calcium is around 1000 milligrams during pregnancy.  Calcium helps your body regulate fluids, and it helps build your baby’s bones and tooth buds.

Examples of daily sources of calcium:

3-4 servings of dairy

milk (1 serving = 1 cup)
eggs (1 serving = 1 large egg)
yogurt (1 serving = 1 cup)
pasteurized cheese (1 serving = approximately 1.5 ounces or 4 playing dice stacked together)
tofu (1 serving = ½ cup)
white beans (1 serving = approximately ½ cup)
almonds (1 serving = approximately ⅓ cup)
salmon (1 serving = approximately 3 ounces)
turnip greens (1 serving = approximately 1 cup)
cabbage (1 serving = approximately 1 cup)

Iron

In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.

Examples of daily sources of iron:

2-3 servings of green leafy vegetables (1 serving = approximately 1 cup)

collard, turnip, spinach, lettuce, cabbage

3 servings of whole grains (1 serving = approximately ½ cup or one slice)

cornmeal, cereal, bread, oatmeal

2-3 servings of lean protein (1 serving = approximately 3 ounces/size of a deck of cards)

beef, seafood, poultry

Folate/Folic Acid

Folic acid plays a key role in reducing the risk of neural tube defects, including spinach bifida. Experts recommend 600 to 800 micro-grams (.6 to .8 milligrams) daily.

Examples of daily sources of folate:

2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)

collard, turnip, spinach, lettuce, cabbage

2-3 servings of fruit (1 serving = approximately ½ cup)

orange, strawberry, lemon, mango, tomato, grapefruit, kiwi, melon

3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)

bread, cornmeal, cereal, oatmeal

2 servings of legumes (1 serving = approximately ½ cup)

split peas, red and white kidney beans, black beans, navy beans, black-eyed peas, chick peas (garbanzo beans)

Vitamin C

Fruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.

Examples of daily sources of Vitamin C:

3 servings of fruit or vegetables (1 serving = approximately ½ cup)

orange, strawberry, lemon, mango, tomato, grapefruit, melon, potato, peppers

Other Nutritional Concerns

During pregnancy, some foods can cause harm to a developing baby. Be sure that all meats are thoroughly cooked to avoid exposure to toxoplasmosis, salmonella, and other harmful bacteria. Eliminate tobacco smoke, drug use, and alcohol consumption from your diet.

Reduce or eliminate caffeinated beverages (soda, coffee) from your daily intake, and maintain a reasonable exercise program throughout your pregnancy. Walking and swimming are considered healthy activities during pregnancy, but always consult with your health care provider before starting a new exercise program.

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