Pineapple guava, botanically known as Acca sellowiana, is a fruit-bearing shrub or small tree native to the highlands of South America, in parts of South America. This evergreen plant is recognized for its ornamental appeal and delicious, nutritious fruit. Often called feijoa, the fruit is distinct from common guava (Psidium guajava), though both are in the Myrtaceae family. It has gained popularity for its sweet, aromatic flavor, reminiscent of a blend of pineapple, banana, and mint.
Nutritional Profile
Pineapple guava offers a robust nutritional composition, making it a valuable addition to a balanced diet. A cup of raw pineapple guava (205 grams) provides about 126 calories and 31 grams of carbohydrates. It is particularly rich in dietary fiber, with one cup offering around 13 grams.
The fruit also contains a variety of essential vitamins and minerals. It is an excellent source of Vitamin C (67 mg per cup), fulfilling a large portion of the daily recommended intake. Additionally, pineapple guava includes B vitamins such as folate and pantothenic acid, along with trace amounts of Vitamin A, E, and K. Minerals include potassium (353 mg per cup), manganese, copper, magnesium, calcium, and iron.
Key Health Benefits
Antioxidant Properties
Pineapple guava is a source of antioxidant compounds that protect cells from damage. The fruit contains polyphenols and flavonoids, which combat oxidative stress. These compounds help neutralize free radicals, unstable molecules causing cellular damage and inflammation. Specific antioxidants identified in pineapple guava include quercetin, ellagic acid, catechin, and rutin, all contributing to its protective effects.
Digestive Wellness
The fiber content in pineapple guava benefits digestive health. Fiber promotes regular bowel movements and prevents constipation. This fiber also supports a healthy gut microbiome by contributing to the growth of beneficial gut bacteria. A well-functioning digestive system is important for overall wellness and efficient nutrient absorption.
Immune System Support
Pineapple guava offers compounds that bolster immune defenses. Its high Vitamin C content supports the immune system, helping fight infections and illnesses. Furthermore, pineapple guava contains phytochemicals, including sesquiterpenes and monoterpenes, which contribute to its immune-boosting capabilities.
Cardiovascular Health
Consuming pineapple guava can benefit cardiovascular health. The fruit’s potassium content regulates blood pressure. Dietary fiber also helps manage cholesterol levels. This dual action of potassium and fiber supports overall heart health.
Culinary Uses
Pineapple guava fruit can be enjoyed in various ways, offering both fresh and cooked applications.
The most common method involves cutting the fruit in half and scooping out the soft, granular pulp with a spoon, as the skin can sometimes be bitter. The fruit’s sweet and tangy flavor makes it a refreshing snack on its own.
Beyond eating it fresh, pineapple guava can be incorporated into a range of dishes.
- Smoothies, often paired with other tropical fruits like pineapple or banana.
- Desserts such as pies, crumbles, sorbets, and as a topping for yogurt or ice cream.
- Jams and jellies for preservation, where its unique flavor shines.
- Savory preparations, such as chutneys.
- Edible flower petals, used as a garnish or added to salads.
Important Considerations
When selecting pineapple guava, look for fruits that are firm to the touch, similar to a plum or a soft pear. A ripe fruit will typically fall from the tree when ready for consumption. Once ripe, pineapple guavas can be stored in the refrigerator for a day or two to maintain freshness.
The fruit’s internal flesh may turn brown if exposed to air for too long after being cut. To minimize this oxidation, a sprinkle of lemon or other citrus juice can be applied.
While generally well-tolerated, rare instances of allergic reactions have been reported.