Supporting Eye Health And Vision With Guava

Introduction

Do you know guavas are loaded with more vitamin C than any citrus fruit? And do you know that as well as the fruit, guava leaves are edible too? Well, now you do!

Guavas are packed with vitamins, minerals and antioxidants. They offer numerous health benefits such as regulating blood sugar, protecting vision and aiding weight loss.^1,2 It is sad though that this delicious fruit is under-acknowledged for its nutritional value and the range of health benefits that it can offer. Let’s dive in and explore the benefits of eating guava in detail.

Why Guava?

Guava is a sweet, nutrient-rich tropical fruit and has a pear-like appearance with edible seeds. It was originally grown in Central and South America and later adapted for cultivation in many Asian countries. There are a wide variety of guavas which differ in size, shape and taste.²

Guavas have a unique flavour and taste. They can be consumed raw, cooked, or added in smoothies and salads. They can be incorporated in our daily diet without much of a hassle as raw guavas make a great choice of snack. Also, immersing dried guava leaves in hot water can make an amazing herbal tea. The dietary benefits of guava make it a great choice for people of any age!

Nutritional content 

Guavas are fibre-rich, low in sugar and have ample amounts of vitamins, minerals and antioxidants. Every 100g of guava contains the following key nutrients:³

• Vitamin C - 228 mg
• Vitamin A - 31 µg
• Beta Carotene - 374 µg
• Folate - 49 µg
• Potassium - 417 mg
• Phosphorus - 40 mg
• Magnesium - 22 mg
• Calcium - 18 mg
• Zinc - 0.23 mg
• Selenium - 0.6 µg
• Dietary Fibre - 5.4 g
• Total Sugars - 8.9 g
• Water - 80.8 g

Role of nutrition in eye health

As we age, we are at high-risk of developing problems related to eyesight such as cataract, macular degeneration, and dry eyes^.4 These are some of the leading causes of vision loss worldwide. Eating foods that give a boost of vitamins, minerals, omega-3 fatty acids and carotenoids can help to reduce the risks of age-associated eye issues.

A diet that includes a regular intake of green leaves, tree nuts, seafood, and healthy fats, reduced dairy products, and low sugar and salt (similar to Mediterranean diet), protects our eye cells from damage and ageing. 

A simple, tasty, juicy tropical fruit can provide many of the nutrients essential to a healthy diet.  So, Go GUAVAS! - to keep your eyes young and healthy.

Guava and eye health

The nutritional components of guava can play a vital role in maintaining healthy eyes long-term. Let’s see below how various nutrients of guava are linked to managing different eye disorders.

• Cataract

When our eye’s lens develops cloudy patches that disrupt vision it is called cataract.  The punch of antioxidants from guava intake can help to reduce oxidative stress and lower the risk of damaging proteins in the lens.

• Night blindness

Night Blindness is an inability to see well in dim lights. Vitamin A deficiency is the major cause for this poor night vision. Vitamin A is essential in the production of a light sensitive pigment in photoreceptors (rods) in the retina that transforms light into electric signals for our brain to process dim-light vision.⁶

Guavas are rich in vitamin A and beta carotene which may help in reducing the incidence of night blindness. 

• Age-related macular degeneration

The macula is an area in the centre of the retina that is responsible for sharp and clear vision. Age-related damage in the light sensitive cells of the macula causes loss of central vision. 

Research suggests the combined effect of vitamins A and C, minerals like zinc and selenium, and beta carotenoids can create an antioxidant rich environment which is beneficial for an aged retina.⁵ Guavas are packed with these nutrients. Their availability can help to prevent and reduce macular degeneration. 

• Diabetic retinopathy

Chronic diabetic patients can develop a condition called diabetic retinopathy. Unregulated blood sugar levels over a long period can damage the blood vessels that nourish the retina, resulting in leaky, abnormal new vessels. This leakage causes excessive pressure within the eyes, optic nerve damage and eventual vision loss. 

Guavas have low glycemic index which makes the fruit diabetic-friendly, and therefore may help to reduce the risk of diabetic retinopathy. Even people diagnosed with both early or advanced diabetic retinopathy can relish guavas and protect their retinas from further damage.

• In addition, the flavonoids and carotenoids in guava fruit and leaves can help to alleviate the inflammatory environment in the eye and prevent the risk of other eye-related complications and disorders. The vitamin A in guava can also aid in corneal lubrication and prevent dryness and ulcers

Other health benefits 

The list of health benefits that guavas offer extends to

• High dietary fibre content helps in preventing constipation 
• High levels of folate help in foetal development 
• Vitamin C boosts immunity, improves wound healing and iron absorption
• Wide range of antioxidants promotes skin elasticity and thereby delays ageing
• High potassium regulates blood pressure and lowers the risk of heart diseases
• Low levels of sugar, high fibre and water content aid in weight loss

And it goes on….

Allergies and sensitivities

Although allergies related to guava are rare, some people may experience itching or swelling in the mouth, skin rash and very rarely breathing difficulty and / or fast heart-rate. Sometimes unripened guavas can cause gastrointestinal problems in very sensitive people. 

Nevertheless, the benefits of guava are extensive.  Moderate and regular consumption is the key to successful incorporation of any food in our diet.

Summary

Guava is indeed a super fruit which is loaded with micronutrients and offers a variety of health benefits. This nutrient-dense fruit plays a vital role in improving eye health and reducing the risk of eye disorders. Enjoying a piece of guava everyday is one of the simplest and easiest ways to keep our vision sharp as we age.