Feijoa
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
148
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 148 (100%) |
| Fat | 9.2 (6.2%) |
| Protein | 6.9 (4.7%) |
| Total | 148 (100%) |
Serving: 1 cup, pureed [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 202 (83.3%) |
| Carbohydrate | 37 (15.2%) |
| Protein | 1.7 (0.7%) |
| Fat | 1.0 (0.4%) |
| Ash | 0.9 (0.4%) |
| Total | 243 (100%) |
Serving: 1 cup, pureed [243g]
Benefits
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High in vitamin C, providing over 100% of the recommended daily intake per 100g serving. Vitamin C is an antioxidant that protects cells from free radical damage
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Good source of fiber which aids digestion and makes you feel full for longer. Each 100g serving contains around 3g of fiber
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Rich in antioxidants like quercetin and kaempferol which may reduce inflammation in the body
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Low in calories, with only 57 calories per 100g serving. A nutrient dense food option for weight control
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Contain phytonutrients that have anti-microbial properties and may support oral health
Risks
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High in vitamin C and antioxidants but also high in natural sugars
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May cause digestive issues like diarrhea or gas in some people due to fiber content
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Eating too many at once could cause a spike in blood sugar levels
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Contains small seeds that could pose a choking risk for young children
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Allergic reactions possible in people with latex or papaya fruit allergies due to cross-reactivity of proteins
Additional Information
Feijoa, also known as pineapple guava, is a tropical fruit that is native to South America. It is highly regarded for its unique flavor and numerous nutritional benefits. This article will delve into the primary attribute of feijoa, followed by its secondary attributes, to provide a comprehensive overview of its nutritional benefits and potential risks.
Primary Attribute: Feijoa is an excellent source of vitamin C. Just one medium-sized feijoa fruit contains approximately 35 milligrams of vitamin C, which is more than half of the recommended daily intake for adults. Vitamin C is a powerful antioxidant that helps protect the body against damage from harmful free radicals. It plays a vital role in boosting the immune system, promoting collagen synthesis, and supporting overall skin health. Adequate vitamin C consumption is also associated with a reduced risk of chronic diseases, such as heart disease and certain types of cancer.
Secondary Attributes: Feijoa is also rich in dietary fiber, antioxidants, and several essential minerals. Here are some of its secondary attributes:
1. Fiber: Feijoa is a good source of dietary fiber, providing approximately 3 grams per medium-sized fruit. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet can help control blood sugar levels, lower cholesterol levels, and support weight management.
2. Antioxidants: Feijoa contains various antioxidants, including flavonoids and phenolic compounds. These antioxidants help protect the body against oxidative stress and inflammation, which are linked to the development of chronic diseases. Antioxidants also play a role in promoting cardiovascular health and reducing the risk of age-related macular degeneration.
3. Minerals: Feijoa is a good source of several minerals, including potassium, magnesium, and manganese. Potassium is essential for maintaining healthy blood pressure levels and supporting proper muscle and nerve function. Magnesium is involved in over 300 enzymatic reactions in the body, contributing to energy production, bone health, and muscle function. Manganese is necessary for the metabolism of carbohydrates, proteins, and cholesterol, as well as for the formation of connective tissue and bones.
While feijoa offers numerous nutritional benefits, it is important to consider potential risks or limitations associated with its consumption. One potential risk is allergic reactions. Feijoa belongs to the same plant family as birch pollen, and individuals with birch pollen allergies may experience cross-reactivity when consuming feijoa. Symptoms may include oral itching, swelling, or hives. If you have known allergies, it is advisable to consult with a healthcare professional before incorporating feijoa into your diet.
In conclusion, feijoa is a nutritious fruit with several primary and secondary attributes that contribute to its health benefits. Its high vitamin C content, along with dietary fiber, antioxidants, and essential minerals, make it a valuable addition to a well-balanced diet. However, individuals with known allergies should exercise caution. As with any food, moderation and variety are key to obtaining a diverse range of nutrients for optimal health.