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8Feijoa benefits for children, men and women - 8 scientific evidence
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of feijoa and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of feijoa in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of feijoa on the human body under certain medical conditions and diseases are analyzed separately.
Key words: feijoa, benefit, harm, beneficial properties, contraindications
Feijoa is an exotic fruit with an excellent reputation in the culinary world. Popular in New Zealand, this superfood has powerful health benefits, including weight loss, blood pressure reduction, improved digestion, circulation and cognitive function. It is also one of the most alkaline foods, making it useful for maintaining the pH balance in the body. Scientists continue to study the fruit and identify more and more of its antimicrobial, anti-cancer and anti-inflammatory properties.
The calorie content of feijoa is only 61 kcal per 100 g, which is very small. The tropical fruit is 80% water and is high in fiber, phenols, and antioxidants. It has more vitamin C than mangoes and tangerines. At the same time, the concentration of the substance in the peel is much higher than in the pulp, and its amount increases in all parts after storage. The composition also contains potassium, magnesium and other minerals, as well as folic acid, so the fetus is great for pregnant women.
Top 8 Health Benefits of Feijoa
1. Improves the functioning of the digestive system
A glass of pulp contains approximately 16 g of fiber (daily norm - 25-30 g). It stimulates peristalsis, increases the secretion of gastric juice, facilitates digestion and protects the body from many dangerous diseases, including rectal cancer. Dietary fiber prevents the development of inflammatory processes in the gastrointestinal tract and helps to lose weight. [12]
2. Normalizes blood pressure
The high content of potassium and a meager percentage of sodium in fruits helps to reduce the risk of hypertension. Potassium belongs to the vasodilator components - it reduces tension in the blood vessels and arteries, the load on the heart. [3]
3. Increases immunity
A serving contains more than 50% of the daily requirement of ascorbic acid. This powerful natural antioxidant helps build the body's resistance to infection by stimulating the production of white blood cells, the first line of defense. It also prevents the development of cancer. [4, 5 6]
4. Reduces the risk of high blood sugar
The glycemic index of feijoa (potential to increase blood sugar) is low - equal to 31 units. This makes it a great snack for people with type 2 diabetes. The fruit not only prevents spikes in blood glucose, but also cravings for sugar, mood swings. It helps regulate the production and release of insulin in the body.
5. Lowers Cholesterol and Risk of Heart Disease
Vitamins B6 and C, fiber and potassium improve heart health. An adult should consume at least 4,700 mg of potassium per day, and studies show that if this rule is followed, the risk of dying from coronary heart disease is reduced by 49%. Dietary fiber is also known to lower "bad" cholesterol, and the results are especially noticeable in people with type 2 diabetes. By ridding the arteries and blood vessels of this cholesterol, you reduce the risk of blood clots, atherosclerosis, heart attacks and strokes.
6. Increases the Body's Antioxidant Defense
The manganese in feijoa is a cofactor for several enzymes needed for antioxidant protection. These enzymes neutralize dangerous free radicals. As a result, the trace element indirectly protects against inflammation, malignant tumors. Ascorbic acid and other phytocomponents with antioxidant properties bring additional benefits . [7, 8]
7. Makes Bones Stronger
The tropical fruit contains manganese, copper, iron, calcium and potassium, so it is excellent for increasing bone mineral density. It prevents the development of osteoporosis with age, and also increases the energy and activity levels of the elderly. [9]
8. Improves memory and acts as a natural antidepressant
Potassium, folate , and various antioxidants have neurological benefits—increasing blood flow to the brain and improving brain nutrition, brain connectivity, and mental clarity. Folic acid reduces the incidence of Alzheimer's disease and supports cognitive functions (from increased attention to reduced anxiety), while vitamin B6 prevents depression. [ten]
Journal.edaplus.info - Журнал здорового питания и диетологии Feijoa harm: contraindications based on scientific facts
There are no reports of negative health effects of the product, although there are some reports of its side effects:
• gastrointestinal disorder,
• low blood sugar,
• allergy.
For people who adhere to the doctor's recommendations, the fruit only benefits.
How much can you eat feijoa and how to eat it correctly - with or without peel?
Outside, feijoa looks like a lime, and inside - like a cucumber. Its taste is so unique that it is difficult to describe and can only be imagined as a combination of pineapple, quince and strawberry with a sweet-tart undertone. To eat it, you need to cut the fruit in half horizontally and remove the seeds. The jellylike pulp is best eaten with a spoon. Few people like the peel because of the bitter aftertaste, but it is also edible and super healthy.
To get the most benefit, it is enough to eat 1-2 fruits a day. The weight of one usually does not exceed 50 g. It is not necessary to consume an exotic superfood daily - there are many other equally healthy fruits with which it is worth alternating.
How to choose feijoa and how to eat - raw or cooked?
You can buy fruits ripe or before ripening. To ripen, it is enough to leave them for several days at room temperature, after which they must be stored in the refrigerator to preserve the texture and aroma.
If you want to choose the right ripe feijoa, look for one that is free of blemishes, soft to the touch, and with a distinctive aroma. In the context of its jellied part should be transparent. Until fully ripe, this part is half transparent and half white. An overripe fruit has a brown core and surrounding flesh.
Since the superfood tends to ripen very quickly, its center can be a bit "ruddy". This does not mean that it is rotten - the creamy flesh is safe to eat.
Feijoa is used in cakes, muffins, salsa, sauces (chutney and balsamic vinegar), jellies, jams, other desserts, curries, and even meatloaf. It is as versatile as apples and bananas. In recipes that use one of these fruits, it is allowed to replace part of them with a fragrant fruit (in a ratio of 1: 1). The pulp is also used in cocktails, the leaves are used to smoke food, and the flowers of the tree are used in teas.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Scientists believe that it is most useful to eat feijoa as nature intended - in its raw form. So it retains the most nutrients. Consuming it regularly will provide the body with enough iron to prevent anemia, be helpful in protecting the skin from oxidative damage, and help you lose weight.
Literature
1. Nutrients and Bioactive Compounds in Wild Fruits Through Different Continents, https://onlinelibrary.wiley.com/doi/10.1002/9781118944653.ch8
2. Screening of Cytotoxicity and Anti-Inflammatory Properties of Feijoa Extracts Using Genetically Modified Cell Models Targeting TLR2, TLR4 and NOD2 Pathways, and the Implication for Inflammatory Bowel Disease, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC6164462/
3. Blood pressure lowering and potassium intake, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7550247/
4. Immunopharmacological properties of flavonoids, https://pubmed.ncbi.nlm.nih.gov/10930720/
5. Antibacterial activity in Actinidia chinensis , Feijoa sellowiana and Aberia caffra, https://pubmed.ncbi.nlm.nih.gov/18611802/
6. Antimicrobial and antioxidant activities of Feijoa sellowiana fruit, https://pubmed.ncbi.nlm.nih.gov/10724024/
7. Feijoa sellowiana derived natural Flavone exerts anti-cancer action displaying HDAC inhibitory activities, https://pubmed.ncbi.nlm.nih.gov/17604209/
8. Phenol Rich Feijoa sellowiana (Pineapple Guava) Extracts Protect Human Red Blood Cells from Mercury-Induced Cellular Toxicity, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680458/
9. Manganese: Its Role in Disease and Health, https://pubmed.ncbi.nlm.nih.gov/30855111/
10. Antidepressant activities of Feijoa sellowiana fruit, https://pubmed.ncbi.nlm.nih.gov/26214790/
An extended HTML version of this article is available on the edaplus.info website. Feijoa benefits for children, men and women - 8 scientific evidence
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 15.11.2021
Abstract. The article discusses the main properties of feijoa and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of feijoa in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of feijoa on the human body under certain medical conditions and diseases are analyzed separately.
