Guavas

Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can't process much of the lycopene in tomatoes until they're cooked; the processing helps break down tough cell walls. However, guavas' cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.

Lycopene protects our healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer; in addition, men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.

This strange-looking little fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.

How much: Aim to eat fresh guavas as often as you can when you can find them. They're not commonly available in the freezer section; and most guava juices are processed and sweetened, so they don't provide the same superior nutrition that the whole, fresh fruit does. Check on-line. One to two guavas a day is a good goal.

Tip:
Opt for the red-fleshed variety if you can; both are loaded with antioxidants, but the red type has more than the white-fleshed apple guava.

Guavas, common, raw (1)
Refuse: 22% (Skin)
Scientific Name: Psidium guajava
NDB No: 09139 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 fruit, without refuse ------- 55g
Proximates
Water	g	80.80	2	0.000	44.44
Energy	kcal	68	0	0.000	37
Energy	kJ	285	0	0.000	157
Protein	g	2.55	2	0.000	1.40
Total lipid (fat)	g	0.95	2	0.000	0.52
Ash	g	1.39	2	0.000	0.76
Carbohydrate, by difference	g	14.32	0	0.000	7.88
Fiber, total dietary	g	5.4	0	0.000	3.0
Sugars, total	g	8.92	0	0.000	4.91
Minerals
Calcium, Ca	mg	18	2	0.000	10
Iron, Fe	mg	0.26	2	0.000	0.14
Magnesium, Mg	mg	22	2	0.000	12
Phosphorus, P	mg	40	2	0.000	22
Potassium, K	mg	417	2	0.000	229
Sodium, Na	mg	2	2	0.000	1
Zinc, Zn	mg	0.23	2	0.000	0.13
Copper, Cu	mg	0.230	2	0.000	0.127
Manganese, Mn	mg	0.150	2	0.000	0.083
Selenium, Se	mcg	0.6	0	0.000	0.3
Vitamins
Vitamin C, total ascorbic acid	mg	228.3	2	0.000	125.6
Thiamin	mg	0.067	2	0.000	0.037
Riboflavin	mg	0.040	2	0.000	0.022
Niacin	mg	1.084	2	0.000	0.596
Pantothenic acid	mg	0.451	2	0.000	0.248
Vitamin B-6	mg	0.110	2	0.000	0.060
Folate, total	mcg	49	2	0.000	27
Folic acid	mcg	0	0	0.000	0
Folate, food	mcg	49	2	0.000	27
Folate, DFE	mcg_DFE	49	0	0.000	27
Choline, total	mg	7.6	0	0.000	4.2
Vitamin B-12	mcg	0.00	0	0.000	0.00
Vitamin B-12, added	mcg	0.00	0	0.000	0.00
Vitamin A, RAE	mcg_RAE	31	0	0.000	17
Retinol	mcg	0	0	0.000	0
Carotene, beta	mcg	374	21	205.562	206
Carotene, alpha	mcg	0	2	0.000	0
Cryptoxanthin, beta	mcg	0	2	0.000	0
Vitamin A, IU	IU	624	0	0.000	343
Lycopene	mcg	5204	19	106.750	2862
Lutein + zeaxanthin	mcg	0	0	0.000	0
Vitamin E (alpha-tocopherol)	mg	0.73	0	0.000	0.40
Vitamin E, added	mg	0.00	0	0.000	0.00
Vitamin D (D2 + D3)	mcg	0.0	0	0.000	0.0
Vitamin D	IU	0	0	0.000	0
Vitamin K (phylloquinone)	mcg	2.6	0	0.000	1.4
Lipids
Fatty acids, total saturated	g	0.272	0	0.000	0.150
4:0	g	0.000	0	0.000	0.000
6:0	g	0.000	0	0.000	0.000
8:0	g	0.000	0	0.000	0.000
10:0	g	0.000	0	0.000	0.000
12:0	g	0.000	0	0.000	0.000
14:0	g	0.019	0	0.000	0.010
16:0	g	0.228	0	0.000	0.125
18:0	g	0.025	0	0.000	0.014
Fatty acids, total monounsaturated	g	0.087	0	0.000	0.048
16:1 undifferentiated	g	0.005	0	0.000	0.003
18:1 undifferentiated	g	0.082	0	0.000	0.045
20:1	g	0.000	0	0.000	0.000
22:1 undifferentiated	g	0.000	0	0.000	0.000
Fatty acids, total polyunsaturated	g	0.401	0	0.000	0.221
18:2 undifferentiated	g	0.288	0	0.000	0.158
18:3 undifferentiated	g	0.112	0	0.000	0.062
18:4	g	0.000	0	0.000	0.000
20:4 undifferentiated	g	0.000	0	0.000	0.000
20:5 n-3 (EPA)	g	0.000	0	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0	0.000	0.000
Cholesterol	mg	0	0	0.000	0
Amino acids
Tryptophan	g	0.022	0	0.000	0.012
Threonine	g	0.096	0	0.000	0.053
Isoleucine	g	0.093	0	0.000	0.051
Leucine	g	0.171	0	0.000	0.094
Lysine	g	0.072	0	0.000	0.040
Methionine	g	0.016	0	0.000	0.009
Phenylalanine	g	0.006	0	0.000	0.003
Tyrosine	g	0.031	0	0.000	0.017
Valine	g	0.087	0	0.000	0.048
Arginine	g	0.065	0	0.000	0.036
Histidine	g	0.022	0	0.000	0.012
Alanine	g	0.128	0	0.000	0.070
Aspartic acid	g	0.162	0	0.000	0.089
Glutamic acid	g	0.333	0	0.000	0.183
Glycine	g	0.128	0	0.000	0.070
Proline	g	0.078	0	0.000	0.043
Serine	g	0.075	0	0.000	0.041
Other
Alcohol, ethyl	g	0.0	0	0.000	0.0
Caffeine	mg	0	0	0.000	0
Theobromine	mg	0	0	0.000	0

Footnotes:
1 Pink fleshed
USDA National Nutrient Database for Standard Reference, Release 23 (2010)