Feijoa, also known as pineapple guava or guavasteen, is a distinctive fruit from the highlands of southern Brazil, Uruguay, and parts of northern Argentina and western Paraguay. This small, oval, green fruit resembles an unripe guava. Its unique, aromatic taste blends pineapple, guava, and strawberry, sometimes with a hint of mint, providing a balance of sweetness and tartness.
Nutritional Profile and Key Components
Feijoa is a nutrient-dense fruit, rich in Vitamin C, often providing over 50% of the daily recommended intake. It also supplies various B vitamins (B3, B5, B6, B9), and smaller amounts of vitamins E and K. Feijoa is a good source of dietary fiber, both soluble and insoluble, and provides essential minerals such as potassium, manganese, copper, calcium, iron, magnesium, phosphorus, zinc, and iodine. The fruit is abundant in antioxidants, notably polyphenols, flavonoids, and glycosides, concentrated in both the pulp and peel.
Comprehensive Health Benefits
Immune System Support
Feijoa’s high Vitamin C content bolsters the body’s natural defenses. This water-soluble vitamin supports the immune system by promoting white blood cell production, crucial for fighting infections. Vitamin C also acts as an antioxidant, scavenging free radicals that can compromise immune function.
Digestive Health
The substantial dietary fiber in feijoa benefits digestive well-being. Both soluble and insoluble fibers aid digestion and promote regular bowel movements, preventing constipation. This fiber adds bulk to stool, ensuring smoother passage through the digestive tract. It also serves as a prebiotic, nourishing beneficial bacteria in the gut microbiome.
Antioxidant Protection
Feijoa is rich in powerful antioxidants, including polyphenols, flavonoids, and glycosides. These compounds combat free radicals, unstable molecules that cause cellular damage and contribute to oxidative stress. By neutralizing these harmful substances, feijoa helps protect cells from damage and may contribute to a reduced risk of chronic diseases.
Bone and Heart Health
The mineral composition of feijoa supports both bone density and cardiovascular function. Potassium helps regulate blood pressure by balancing sodium levels, which can reduce the risk of stroke and other heart-related conditions. The fruit’s fiber content further aids heart health by helping to lower “bad” LDL cholesterol levels. Minerals like manganese, copper, calcium, and phosphorus contribute to improving bone mineral density and may assist in preventing osteoporosis.
Anti-inflammatory Properties
Feijoa contains compounds that exhibit anti-inflammatory effects. Studies identify polyphenols and proanthocyanins in feijoa as having properties that can help alleviate inflammatory symptoms. Research suggests that extracts from feijoa, particularly its peel, may regulate inflammatory responses in cells. This anti-inflammatory action could offer benefits in managing various inflammatory conditions.
How to Enjoy Feijoa Safely
Selecting ripe feijoa: ripe fruits have a sweet, fragrant smell and yield slightly to gentle pressure, similar to a ripe avocado. The flesh should be clear and juicy, not brown or greyish. While feijoas often drop from the tree when ripe, gentle hand harvesting prevents bruising.
To eat, cut in half and scoop out the soft, aromatic flesh. The skin is edible, though some find it tart or bitter. Feijoa is versatile in smoothies, jams, jellies, baked goods, and savory dishes like salsas.
Unripe feijoas ripen at room temperature, faster with an apple or banana in a paper bag. Once ripe, store in the refrigerator for up to five days, or freeze the pulp. Feijoa is safe for most people, but moderation is advisable due to its natural sugar content.