The fact that guavas are healthy is not news. Numerous studies revealed that guavas have anticancer, antidiabetic, antioxidant, antidiarrheal, antimicrobial, lipid-lowering, and hepatoprotection properties. One such study was led by researchers from the Central Institute for Research on Cotton Technology, Mumbai and published in MDPI’s journal ‘foods.’
The Heart-Healthy Benefits of Guava
If these benefits are not enough to convince you, there is a creative and tasty way for you to consume guavas, and that is by making a tangy and delicious guava chutney. But first, here are some health benefits of guavas in detail:
- Rich in Antioxidants: Guavas are packed with antioxidants, including vitamin C, which help neutralise free radicals in the body. This antioxidant prowess contributes to overall heart health by reducing oxidative stress.
- Fibre-Rich Goodness: Guavas are an excellent source of dietary fibre, aiding digestion and promoting a healthy cardiovascular system. Fibre helps lower cholesterol levels, reducing the risk of heart disease.
- Potassium Powerhouse: Guavas are naturally high in potassium, a vital mineral that helps regulate blood pressure. Maintaining a healthy balance of potassium can contribute to lower blood pressure levels, reducing strain on the heart.
- Heart-Friendly Nutrients: Guavas contain essential nutrients like folate and vitamin A, which play crucial roles in heart health. Folate helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.
How To Make Guava Chutney At Home?
One delightful way to incorporate guava into your diet is by making homemade guava chutney. Here’s a simple recipe to whip up this flavorful condiment in your own kitchen.
Ingredients
- 2 cups ripe guava, diced
- 1 cup red onion, finely chopped
- 1/2 cup brown sugar
- 1/4 cup apple cider vinegar
- 1 teaspoon ginger, minced
- 1/2 teaspoon red chili flakes (adjust to taste)
- Salt to taste
Instructions
- In a saucepan, combine diced guava, chopped red onion, brown sugar, apple cider vinegar, minced ginger, red chili flakes, and a pinch of salt.
- Cook the mixture over medium heat, stirring occasionally, until the guava softens, and the chutney thickens to your desired consistency.
- Adjust the sweetness, acidity, and spice levels according to your taste preferences.
- Allow the guava chutney to cool before transferring it to a jar. Store it in the refrigerator for up to two weeks.
Ways to Enjoy Guava Chutney
- Spread it on whole-grain toast for a flavourful breakfast.
- Use it as a condiment for grilled chicken or fish.
- Mix it into yoghurt for a unique and tasty twist.
Homemade guava chutney is not only a delicious addition to your meals but also a heart-healthy choice. By including the nutritional benefits of guavas into this simple condiment, you can enhance your cardiovascular health while savouring the delightful flavours of this tropical fruit. Give your heart the love it deserves with a jar of homemade guava chutney – your taste buds and cardiovascular system will thank you!