When it comes to Vitamin C, oranges often steal the spotlight, but guavas, a tropical fruit has the right skills and scores to challenge oranges in the field of nutritional supremacy. Well, while both fruits contain loads of essential nutrients, which one is the real champion and how does one choose between the two?
To help make a wise decision, the editorial team of Onlymyhealth spoke to Dr Shweta Jaiswal, Senior Dietician, Shardacare, Health City - Noida. She compared guava and orange in terms of vitamin C content and overall health benefits. Here is the final verdict she shared with us but lets understand the vitamin C content in both guava and orange.
Vitamin C Content: Guava vs. Orange
Vitamin C, also known as ascorbic acid, is a vital antioxidant that boosts the immune system, enhances skin health, and supports wound healing. Though oranges are widely known for their vitamin C, guavas contain much more (in comparison).
Guava: One guava (100g) yields about 228 mg of vitamin C, more than two times the recommended daily intake for adults.
Orange: A medium orange (100g) contains about 53 mg of vitamin C, which provides approximately 59% of the daily recommended amount.
“Hence, evidently, guava is the champion in terms of vitamin C content,”
Also Read: Seasonal Fruits You Should Eat Before Winter Ends
Health Benefits of Guava
Apart from vitamin C, guava is rich in other nutrients, providing a variety of health benefits:
1. High in Antioxidants
Guavas are rich in lycopene and flavonoids that protect against oxidative stress and diseases.
2. Supports Digestive Health
Guavas contain 5.4g of fibre per 100g, which helps in digestion and prevents constipation leaving your gut health at peace.
3. Boosts Heart Health
The fruit contains potassium and soluble fibre, which help regulate blood pressure and lower cholesterol levels which in turn helps in protecting heart health.
5. Enhances Skin Health
“With its high vitamin C content, guava promotes collagen production, keeping skin firm and youthful,” explained Dr Aditi Wadhwa, Consultant, Department of Dermatology, Sharda Care, Health City - Noida.
6. Blood Sugar Control
Guava has a low Glycemic Index (GI) and fibre content, which makes it a great fruit choice for people with diabetes and helps in both maintaining and regulating sugar levels.
Also Read: Seasonal Fruits You Should Eat Before Winter Ends
Health Benefits of Orange
While guava outshines in vitamin C content, oranges are still an excellent health-boosting fruit:
1. Excellent Hydration
Oranges as made up of about 86% high water content, which makes them one of the easiest and tastiest ways of keeping you hydrated.
2. Good for Heart Health
Oranges contain flavonoids and potassium, which again help regulate blood pressure and reduce inflammation thereby being an excellent food item for your heart health.
3. Boosts Immunity
Vitamin C and other phytonutrients in oranges boost the immune system, which help in fighting off seasonal viruses and infections.
4. Supports Eye Health
Oranges contain carotenoids and vitamin A, both of which contribute to good vision and better eye health.
Which One Should You Choose?
This winner of the highest vitamin C content is surely guava. However, both fruits, when included in a diet, contain unique benefits. Oranges help hydrate, and most people easily find access to them, whereas guavas have added extra fibre, antioxidants, and immune-boosting power. Experts suggest incorporating both of them into your diet to reap their diverse health benefits and keep your body and health in peak condition!