How much Gauva to eat everyday ? Pros and cons of vitamin C

1. Nutritional Values of Guava (per 100 grams)

• Calories: 68 kcal
• Carbohydrates: 14.3 g
• Sugars: 8.92 g
• Dietary Fiber: 5.4 g
• Proteins: 2.6 g
• Fats: 0.95 g
• Saturated Fat: 0.286 g
• Monounsaturated Fat: 0.087 g
• Polyunsaturated Fat: 0.401 g
• Water: 80.8


Health Benefits of Guava

• High Vitamin C Content: Boosts the immune system, promotes healthy skin, and helps in the absorption of iron from plant-based foods.
• Rich in Dietary Fiber: Supports digestive health, helps in maintaining a healthy weight, and may lower the risk of chronic diseases like heart disease and diabetes.
• Antioxidants: Contains lycopene and other polyphenols that protect against oxidative stress, reducing the risk of chronic diseases and aging effects.
• Anti-inflammatory Properties: Helps reduce inflammation, which is beneficial for conditions like arthritis.
• Heart Health: High potassium and dietary fiber help regulate blood pressure and cholesterol levels.
• Improved Vision: Vitamin A content helps maintain good eyesight and prevents age-related macular degeneration.
• Antibacterial Properties: Guava leaf extract has been shown to have antibacterial effects, which can help in preventing infections.
• Blood Sugar Control: Low glycemic index and high fiber content help manage blood sugar levels, beneficial for diabetics.
• Supports Brain Health: Vitamins B6 and B3 (niacin) promote brain health and improve cognitive function.

4. Disadvantages of Guava

• Allergic Reactions: Some individuals may be allergic to guava, experiencing symptoms like itching, swelling, or difficulty breathing.
• Digestive Issues: Excessive consumption of guava, especially the seeds, can lead to digestive problems like gas, bloating, or diarrhea.
• Interference with Medications: High vitamin C content can interfere with certain medications, including blood thinners and some chemotherapy drugs.
• Risk of Hyperkalemia: Consuming too much guava can lead to high potassium levels in the blood, which can be problematic for individuals with kidney disorders.
• Blood Sugar Impact: While guava can help manage blood sugar levels, overconsumption may lead to spikes in blood sugar, particularly in those with diabetes.

Balancing guava intake with a varied diet can help maximize its benefits while minimizing potential risks.


The recommended daily allowance (RDA) for Vitamin C varies by age, sex, and life stage. Here are the general guidelines:

Adults:

• Men: 90 mg per day
• Women: 75 mg per day
• Pregnant Women: 85 mg per day
• Breastfeeding Women: 120 mg per day

Children:

• 1-3 years: 15 mg per day
• 4-8 years: 25 mg per day
• 9-13 years: 45 mg per day
• 14-18 years (boys): 75 mg per day
• 14-18 years (girls): 65 mg per day

Infants:

• 0-6 months: 40 mg per day
• 7-12 months: 50 mg per day

Smokers:

• Men and Women: An additional 35 mg per day, due to increased oxidative stress and metabolic turnover of Vitamin C.

These amounts can typically be met through a balanced diet rich in fruits and vegetables, such as oranges, strawberries, kiwi, bell peppers, broccoli, and spinach.


While Vitamin C is generally safe for most people, certain individuals should be cautious or avoid taking high-dose Vitamin C supplements. These include:

1. Individuals with Hemochromatosis: This genetic disorder causes the body to store too much iron. Vitamin C can increase iron absorption, potentially leading to iron overload and damage to organs.
2. People with Kidney Disorders: High doses of Vitamin C can increase the risk of kidney stones, especially in individuals prone to oxalate stones or those with a history of kidney disease.
3. Individuals on Certain Medications:
• Chemotherapy Drugs: High doses of Vitamin C can interfere with some chemotherapy medications.
• Blood Thinners (e.g., Warfarin): Vitamin C might interact with anticoagulants, affecting their efficacy.
4. G6PD Deficiency: People with glucose-6-phosphate dehydrogenase deficiency may be at risk of hemolysis (destruction of red blood cells) when taking high doses of Vitamin C.
5. Pregnant and Breastfeeding Women: While Vitamin C is important during pregnancy and lactation, very high doses should be avoided unless advised by a healthcare provider.

It’s always best for individuals to consult with a healthcare provider before starting any new supplement regimen, especially if they have underlying health conditions or are taking other medications.