29/07/2020
番石榴有哪些好处？
番石榴是一种“具有异国风味”的水果，它产自气候较温热的地区，如中美洲、南美洲、印度、中国等。
多食番石榴可为我们带来多方面的健康裨益，包括减轻体重、预防癌症、预防龋齿、降低血糖水平等等。
研究表明，番石榴中含有多种营养元素，如维生素 A、维生素 B 等。此外，它的维生素 C 含量尤为丰富，还含有钾、叶酸、抗氧化剂和黄酮类成分，这些物质对于我们防病治病都非常有益。
纤维是番石榴的种子和果肉中另一种非常重要的营养成分，它有助于预防便秘、痔疮、肠胃炎及多种类型的癌症，可帮助我们显著改善健康水平。
番石榴的功效与作用
作者：Mercola 医生
从美国来看，大部分人都听说过番石榴这种水果，但亲身尝试过的人并不多。因为番石榴不像苹果、梨子、葡萄那么常见。不过，正如其他植源性食物一样，番石榴除了口感极佳之外，还有其独特的健康功效，而且这些功效非常出人意料。
番石榴是一种桃金娘科的植物，外形如绿荫树一般常见。在中美洲及南美洲地区，番石榴可以长到 30 英尺以上的高度，这说明它们非常喜欢温热的气候。在佛罗里达州，番石榴树的高度约 20 英尺，这说明它们的生长受到了抑制，因为原本它们可以长得更高。
目前，马来西亚、越南、夏威夷、秘鲁、墨西哥、中国、印度及美国南端都长有番石榴树，它们的树干抑或单一挺拔，抑或多枝向上形成繁茂的树冠；花朵则如同绽放开来的白色烟火，小巧精致，周围簇拥着椭圆形或泪滴形的叶片。
番石榴在不同的生长地有着不同的别称（比如在印度，人们就叫它“amrood”），外形上也各有差异，果皮颜色可以是浅绿色、粉色或白色，果实形状可以是圆形或椭圆形（植物学家认为浆果），具体视品种而定。
从内部来看，各个品种大体保持同一色系，都长着细小、可食用的棕色种子。番石榴的口感酸酸甜甜，有点像梨，又有点像草莓。
但要切记，我们要控制每天进食水果的量，确保总果糖摄入量在 25 克以下（如果有胰岛素耐受性，则保持在 15 克以下），因为这是保持最佳健康水平的推荐摄入量。
番石榴的用途广泛，可用于制作甜点、冰沙、调味汁、风味独特的菜肴等，但其他添加成分的多少决定了这些食品是否对我们的健康有益。我们要有心理准备，也许这些食品很美味，也很健康，但却有可能为我们带来很多健康问题，包括疾病、生理机能失调等。
因此，正如很多其他食物一样，“鲜食”才能让我们最有效地获取其营养价值。另外，与其他异域水果不同的是，番石榴在种植过程中鲜有喷洒杀虫剂及其他化学制品。
番石榴中的营养物质有助于提高免疫力
番石榴中含有多种人体不可或缺的营养物质。喝一杯番石榴汁，我们可以从中获取 21% 的维生素 A 推荐日摄食量 (RDA)、20% 的单份钾摄入量（与一只香蕉中的钾含量相当），以及叶酸等。
除此之外，番石榴中的维生素 C 含量也明显高于其他水果：此种成分可以将番石榴的抗菌功效提升 628%，这也就是番石榴抗病功效如此之强的原因所在。甚至，还有人建议使用番石榴来治疗登革热症。
与其他食物相比，进食同份量的番石榴可补充 20% 的叶酸推荐日摄食量，而叶酸不仅非常有益于脑部健康，还能够确保胎儿的神经系统处于健康的发育水平。由于番石榴具备这些营养价值，所以它可以通过提升我们的免疫功能，帮助我们防治多种疾病。
几个世纪以来，番石榴常用于缓解牙痛、治疗口疮，而将番石榴汁用于局部创面，则可促进其愈合。据说，番石榴还可以用于治疗癫痫和抽搐，能够有效地减少此类病症的发作频率。
番石榴有助于改善肤质、防治咳嗽和感冒
纤维：番石榴中最重要的成分之一番石榴中含有收涩成分，尤其是其尚未成熟的果实；此种成分可用于治疗痤疮，让皮肤变得更光滑。
要获得这一功效，我们可以食用番石榴，或将番石榴的果实、叶片捣成浆，再用其擦拭皮肤，这不仅可以帮助我们紧致毛孔，还能有效排毒。
事实上，研究表明，番石榴在此方面的功效甚至要强于市面上热销的乳液、面霜及药饮。此外，番石榴还可以防止皱纹的产生、延缓肌肤老化，同时去除死皮细胞并提亮肤色。
这主要得益于番石榴所含的各种营养成分，包括维生素 A、维生素 B、维生素 C、钾等，但最主要的还是其所含的抗氧化成分。同时，维生素 C 与生物素结合还有助于治疗脱发。
对于墨西哥、南美洲、印度等地区，维生素 C 含量丰富是人们通常食用番石榴防治咳嗽和感冒的原因之一；但值得注意的是，有此功效的是从未成熟（而非成熟）番石榴中提取的果汁，因为据资料显示，成熟番石榴会加重呼吸道及感冒病症。
食用未完全成熟的番石榴不仅有助于缓解咽喉痛等症状，还可减少呼吸道粘液并抑制微生物活性，从而控制病菌的广泛传播。
Nutrition Data 指出，番石榴中的纤维含量相当于 36% 的 RDA，说明相比于其他食物，番石榴将能够帮助我们更有效地清除肠道废物。这非常有助于我们防治各类肠道疾病，比如便秘，甚至是结肠癌。
长期以来，番石榴都是一种广受认可的民间用药，它可以有效治疗腹泻和痢疾。鲜番石榴及其叶片中含有一些的收涩成分，能够让您感觉牙龈“更紧固”，口腔更清爽。对于肠道来说也是如此，因为这些碱性成分兼具抗菌和杀菌的双重功效。
痢疾是一种与微生物生长相关的疾病，其症状可以通过抑制肠道分泌过多粘液而得以缓解。番石榴中所含的维生素 C、钾、类胡萝卜素等成分有助于强健消化系统，对于治疗痔疮、减轻胃肠炎等症状非常有益。
同时，食用番石榴还可预防便秘，这其中的部分原因是番石榴的种子中含有缓泻成分，且不论咀嚼与否都可起到润肠通便的作用。
此外，番石榴的种子还在其他方面有着很强的保健功效。番石榴的种子和种皮均含有多种类胡萝卜素、糖苷及其他酚类和黄酮类成分。
大家可能听过一种说法——“机能衰竭始于结肠 (Death starts in the colon)”。原因在于，有 70 多种疾病都与便秘相关，所以尽快排空体内废物对我们来说非常重要。
对此，纤维可以起到很好的作用。它有助于保留体内水分、促进肠道蠕动，从而加快所有废物的排出。
不仅如此，番石榴还可以帮助我们调节新陈代谢水平，促进矿物质和维生素的吸收。
番石榴中的纤维有助于改善血压，确保心脏健康
食用番石榴可以防止血液粘稠度过高，从而降低血压水平。一些不含纤维或纤维含量较低的食物，如精制面粉等，可能会使得血压水平高（即高血压）的情况更为严重，因为这些食物更易于转化为糖类。
之前，印度开展了这样一项研究：选择 120 名患有高血压病症的受试者，要求他们用餐前进食番石榴并坚持 12 周的时间。结果显示，受试者在研究期间的血压水平总体呈下降趋势。另外，
“可溶性纤维、维生素及矿物质的总摄入量也大幅提升”。
不仅如此，进食此种热带水果还可从多个方面改善心脏的健康水平。其中，抗氧化物起到了关键性的作用，因为它们能够有效清除可产生氧化应力及损伤的自由基。
一项研究表明，番石榴叶可“抑制过氧化氢诱导的活性氧 ROS)生成，从而防止脂质过氧化及细胞死亡”。
番石榴中所含的钾和纤维非常有益于心脏健康，它们能够在降低血压、防止卒中的同时，对心脏起到与之紧密相关的积极效应。
番石榴中的纤维：有助于降低血糖
纤维的重要性在于平衡体内的糖分吸收，从而降低出现血糖及胰岛素水平过高或过低的风险。一项临床研究表明，饮用番石榴叶泡制的茶水可降低 19 名受试者的血糖水平，且其有效性能够持续 2 小时之久。
同一组研究人员在日本开展了进一步试验，他们选择了 20 位患有 II 型糖尿病的受试者，要求其在饭后饮用番石榴叶泡制的茶水。结果显示，受试者的血糖水平下降了 10% 之多。
多项动物研究及试管研究表明，番石榴提取物能够有效降低血糖水平、长期提升其可控性，同时降低胰岛素耐受性。一项研究显示：
“尽管 PG [番石榴叶] 在治疗糖尿病方面功效显著，这已是公认的事实。但这是有史以来的第一次， 我们公布其对终身疾病管理起到的积极影响，而这些疾病皆因发育时期的果糖摄入量过高所致。”
食用番石榴与预防癌症
若要说明植源性食物可显著改善健康，那么其在防癌治癌方面起到的作用莫过于最好的例证。不负众望的是，癌症研究已证实番石榴可有效抑制癌细胞生长，而在防止癌细胞转移方面起到的作用更是令人欣喜。
番石榴中所含的番茄红素、黄酮类成分、叶黄素、槲皮素及隐黄素能够协同作用，共同抑制癌细胞的生长。据 Organic Facts 报道：
“近期有关番石榴的多项研究表明，其在防治前列腺癌、乳腺癌、口腔癌等方面效果显著。作为一种抗增殖性成分，番石榴叶油的表现无疑受到了广泛的认可。事实上， 它在抑制癌细胞生长方面的作用也确实要强于一些占主导地位的现代药物。
此外，番石榴也含有丰富的番茄红素；经多方证实，此成分可显著降低前列腺癌的患病风险。 研究表明，番茄红素还可抑制乳腺癌细胞的生长，虽有待通过更多人体试验加以确证”。
据 Health Site 报道，“有力证据”表明食用番石榴还可预防皮肤癌、结肠癌和肺癌。Science Direct 也提到，食用番石榴可抑制胃癌细胞增殖并加速其凋亡。
番石榴的其他健康功效
番石榴中还含有很多其他的营养成分，它们都对健康十分有益。我们的身体可以运用这些成分来对抗疾病，并从中获取多方面的裨益：
甲状腺 — 除其他矿物元素外，番石榴中还含有丰富的铜，能够通过“生成”和“吸收”两个方面来调节甲状腺的代谢水平。这有助于我们从整体水平上调节激素，并提升所有其他脏器的功能。
视力 — 维生素 A，又称视黄醇，是番石榴中最宝贵的成分之一，因为它能够通过多种途径帮助我们改善视力。白内障、黄斑变性等对视力有着显著影响的疾病都能够通过补充此种营养成分得到缓解，而它甚至还能够修复病变已造成的组织损伤。
坏血病 — 这种疾病俗称“水手的祸害”，曾在很大程度上被消除，但近几年又有“死灰复燃”之势。维生素 C 是唯一的“解药”。有幸的是，番石榴中的维生素 C 含量远远高于其他柑橘类水果。
据 Nutrition Data 报道，维生素 C 在番石榴中的含量约为 125 毫克，而在橙子、葡萄柚、柠檬等柑橘类水果中则分别为 51 毫克、38 毫克和 31 毫克。
脑部健康 — 维生素 B3（又称烟酸）和维生素 B6（又称吡哆醇）有助于改善脑神经功能，进而加快血液流通、刺激认知功能，以至提高专注力。
减重 — 由于番石榴的粗纤维含量较高，所以对于渴望瘦身的人群来说，它绝对是不二之选。此外，番石榴还能够增强饱腹感，帮助人们减少进食量，而相比于苹果、葡萄等其他水果，它的含糖量也更低。
食用番石榴有助于缓解痛经
医学上将女性在月经期间出现的经期痉挛症状称为痛经，此种病症可带来多方面的影响。但研究表明，食用番石榴可有效缓解痛经症状。
在一项研究中，197 位有痛经问题的女性通过每天服食 6 毫克的番石榴提取物使疼痛症状得以减轻，其效果甚至超出了其他常规性的治疗手段。研究人员认为，她们的疼痛症状之所以能够缓解，主要是因为番石榴提取物作用于子宫时产生了“抗痉挛”或减轻痉挛反应的效应。
What are the benefits of guava?
Guava is a kind of "exotic flavor" fruit, which is produced in regions with warmer climates, such as Central America, South America, India, and China.
Eating more guava can bring us many health benefits, including weight loss, cancer prevention, tooth decay prevention, lower blood sugar level and so on.
Studies have shown that guava contains a variety of nutrients, such as vitamin A and vitamin B. In addition, it is particularly rich in vitamin C, as well as potassium, folic acid, antioxidants and flavonoids. These substances are very beneficial to our disease prevention and treatment.
Fiber is another very important nutrient in the seeds and pulp of guava. It helps prevent constipation, hemorrhoids, gastroenteritis and many types of cancer, and can help us significantly improve our health.
Author: Mercola Doctors
From the United States, most people have heard of guava, but not many people have tried it personally. Because guava is not as common as apples, pears, and grapes. However, just like other plant-derived foods, guava has its unique health benefits in addition to its excellent taste, and these effects are very unexpected.
Guava is a plant of the Myrtle family, which looks like a shade tree. In Central and South America, guava can grow to a height of more than 30 feet, which shows that they like warm climate very much. In Florida, the height of guava trees is about 20 feet, which shows that their growth is inhibited because they could grow taller.
At present, guava trees grow in Malaysia, Vietnam, Hawaii, Peru, Mexico, China, India and the southern tip of the United States. Their trunks are either single and straight, or multi-branched to form a luxuriant canopy; the flowers are like blooming white fireworks. , Small and exquisite, surrounded by oval or teardrop-shaped leaves.
Guava has different nicknames in different growing areas (for example, in India, people call it "amrood"), and there are also differences in appearance. The color of the peel can be light green, pink or white, and the shape of the fruit can be round or Oval (botanists think of berries), depending on the variety.
From an internal point of view, the various varieties generally maintain the same color system, all with small, edible brown seeds. The taste of guava is sour and sweet, a bit like a pear, and a bit like a strawberry.
But remember, we need to control the amount of fruit we eat every day to ensure that the total fructose intake is below 25 grams (or below 15 grams if there is insulin resistance), because this is the recommended intake for maintaining optimal health. Into the amount.
Guava has a wide range of uses. It can be used to make desserts, smoothies, sauces, dishes with unique flavors, etc., but the number of other added ingredients determines whether these foods are beneficial to our health. We must be psychologically prepared. Maybe these foods are delicious and healthy, but they may bring us many health problems, including diseases and physiological disorders.
Therefore, just like many other foods, "fresh food" allows us to obtain its nutritional value most effectively. In addition, unlike other exotic fruits, guava is rarely sprayed with pesticides and other chemicals during planting.
The nutrients in guava help boost immunity
Guava contains a variety of essential nutrients for the human body. Drinking a glass of guava juice, we can get 21% of the recommended daily food intake (RDA) of vitamin A, 20% of a single serving of potassium intake (equal to the potassium content in a banana), and folic acid.
In addition, the vitamin C content in guava is also significantly higher than other fruits: this ingredient can increase the antibacterial effect of guava by 628%, which is why guava has such a strong disease resistance. Some people even suggest using guava to treat dengue fever.
Compared with other foods, eating the same amount of guava can supplement 20% of the recommended daily food intake of folic acid. Folic acid is not only very good for brain health, but also ensures that the fetus's nervous system is at a healthy developmental level. Because guava has these nutritional values, it can help us prevent and treat many diseases by enhancing our immune function.
For centuries, guava has been used to relieve toothache and treat aphthous sores, while guava juice can be used to promote healing of local wounds. It is said that guava can also be used to treat epilepsy and convulsions, which can effectively reduce the frequency of such diseases.
Guava helps improve skin texture, prevent coughs and colds
Fiber: One of the most important ingredients in guava guava contains astringent ingredients, especially its immature fruit; this ingredient can be used to treat acne and make the skin smoother.
To obtain this effect, we can eat guava, or mash the fruit and leaves of guava into a pulp, and then wipe the skin with it. This not only helps us tighten pores, but also effectively detoxifies.
In fact, studies have shown that the effectiveness of guava in this aspect is even stronger than that of popular lotions, creams and medicinal drinks on the market. In addition, guava can also prevent wrinkles, delay skin aging, remove dead skin cells and brighten skin tone.
This is mainly due to the various nutrients contained in guava, including vitamin A, vitamin B, vitamin C, potassium, etc., but the most important thing is its antioxidant components. At the same time, the combination of vitamin C and biotin also helps to treat hair loss.
For Mexico, South America, India and other regions, the rich content of vitamin C is one of the reasons why people usually consume guava to prevent coughs and colds; however, it is worth noting that immature (rather than mature) guava has this effect According to data, mature guava can aggravate respiratory and cold symptoms.
Eating immature guava not only helps relieve symptoms such as sore throat, but also reduces respiratory mucus and inhibits the activity of microorganisms, thereby controlling the widespread spread of germs.
Nutrition Data pointed out that the fiber content of guava is equivalent to 36% of RDA, indicating that compared with other foods, guava will help us remove intestinal waste more effectively. This is very helpful for us to prevent and treat various intestinal diseases, such as constipation and even colon cancer.
For a long time, guava has been a widely recognized folk medicine, which can effectively treat diarrhea and dysentery. Fresh guava and its leaves contain some astringent ingredients, which can make your gums "tighter" and your mouth refreshed. The same is true for the intestinal tract, because these alkaline ingredients have the dual effects of antibacterial and sterilization.
Dysentery is a disease related to the growth of microorganisms, and its symptoms can be relieved by inhibiting the intestinal secretion of excessive mucus. The vitamin C, potassium, carotenoids and other ingredients contained in guava help to strengthen the digestive system, and are very beneficial for treating hemorrhoids and reducing gastroenteritis and other symptoms.
At the same time, eating guava can also prevent constipation, part of the reason is that the seeds of guava contain laxative ingredients, and can play a laxative effect whether chewed or not.
In addition, the seeds of guava have strong health effects in other aspects. The seeds and seed coat of guava contain a variety of carotenoids, glycosides, and other phenols and flavonoids.
You may have heard a saying-"Death starts in the colon". The reason is that more than 70 diseases are related to constipation, so it is very important for us to empty the body as soon as possible.
In this regard, fiber can play a very good role. It helps to retain water in the body and promote intestinal peristalsis, thereby speeding up the discharge of all waste.
Not only that, guava can also help us regulate the level of metabolism and promote the absorption of minerals and vitamins.
The fiber in guava helps improve blood pressure and ensure heart health
Consumption of guava can prevent blood from becoming too viscous, thereby reducing blood pressure. Some foods that do not contain fiber or have low fiber content, such as refined flour, may make the high blood pressure level (ie, high blood pressure) more serious, because these foods are easier to convert into sugar.
Previously, India conducted such a study: selected 120 subjects suffering from hypertension and asked them to eat guava before meals for 12 weeks. The results showed that the subjects' blood pressure levels showed a downward trend during the study period. In addition,
"The total intake of soluble fiber, vitamins and minerals has also increased significantly."
Not only that, eating this tropical fruit can also improve heart health in many ways. Among them, antioxidants play a key role because they can effectively remove free radicals that can cause oxidative stress and damage.
A study showed that guava leaf can "inhibit the generation of reactive oxygen species (ROS) induced by hydrogen peroxide, thereby preventing lipid peroxidation and cell death."
The potassium and fiber contained in guava are very beneficial to heart health. They can reduce blood pressure and prevent strokes while having a positive effect on the heart that is closely related to it.
Fiber in guava: helps lower blood sugar
The importance of fiber is to balance the absorption of sugar in the body, thereby reducing the risk of high or low blood sugar and insulin levels. A clinical study showed that drinking tea made from guava leaves reduced the blood sugar levels of 19 subjects, and its effectiveness lasted for 2 hours.
The same group of researchers conducted further experiments in Japan. They selected 20 subjects with type II diabetes and asked them to drink tea made from guava leaves after meals. The results showed that the subjects' blood sugar levels dropped by as much as 10%.
A number of animal studies and test-tube studies have shown that guava extract can effectively reduce blood sugar levels, improve long-term controllability, and reduce insulin resistance. A study showed:
"Although PG [Guava Leaf] is effective in treating diabetes, this is a recognized fact. But for the first time in history, we announced its positive impact on lifelong disease management, and these diseases are all due to Due to excessive intake of fructose during development."
Guava consumption and cancer prevention
If we want to show that plant-derived food can significantly improve health, then its role in cancer prevention and treatment is no better than the best example. As expected, cancer research has confirmed that guava can effectively inhibit the growth of cancer cells, and its role in preventing the metastasis of cancer cells is even more gratifying.
The lycopene, flavonoids, lutein, quercetin and cryptoxanthin contained in guava can work together to inhibit the growth of cancer cells. According to Organic Facts:
"Recent studies on guava have shown that it has significant effects in the prevention and treatment of prostate cancer, breast cancer, and oral cancer. As an anti-proliferative ingredient, the performance of guava leaf oil is undoubtedly widely recognized. In fact. It is indeed stronger than some dominant modern drugs in inhibiting the growth of cancer cells.
In addition, guava is also rich in lycopene; it has been proven in many ways that this ingredient can significantly reduce the risk of prostate cancer. Studies have shown that lycopene can also inhibit the growth of breast cancer cells, although it needs to be confirmed by more human trials."
According to Health Site reports, "strong evidence" shows that guava can also prevent skin cancer, colon cancer, and lung cancer. Science Direct also mentioned that eating guava can inhibit the proliferation of gastric cancer cells and accelerate their apoptosis.
Other health benefits of guava
Guava also contains many other nutrients, which are very beneficial to health. Our body can use these ingredients to fight diseases and get many benefits from them:
Thyroid-In addition to other mineral elements, guava is also rich in copper, which can regulate the metabolism of the thyroid through two aspects: "generation" and "absorption". This helps us regulate hormones on an overall level and enhance the functions of all other organs.
Vision—Vitamin A, also known as retinol, is one of the most precious components in guava, because it can help us improve our vision in many ways. Cataracts, macular degeneration and other diseases that have a significant impact on vision can be alleviated by supplementing such nutrients, and it can even repair the tissue damage caused by the disease.
Scurvy-This disease, commonly known as the "Sailor's Scourge", has been eliminated to a large extent, but it has been "resurgent" in recent years. Vitamin C is the only "antidote". Fortunately, the vitamin C content in guava is much higher than other citrus fruits.
According to Nutrition Data reports, the content of vitamin C in guava is about 125 mg, while in orange, grapefruit, lemon and other citrus fruits it is 51 mg, 38 mg and 31 mg, respectively.
Brain health — Vitamin B3 (also known as niacin) and vitamin B6 (also known as pyridoxine) help improve brain nerve function, thereby speeding up blood circulation, stimulating cognitive function, and improving concentration.
Weight loss-Guava has a high crude fiber content, so it is definitely the best choice for people who desire to lose weight. In addition, guava can also enhance satiety and help people reduce their food intake. Compared with other fruits such as apples and grapes, it has lower sugar content.
Consumption of guava helps relieve menstrual cramps
In medicine, menstrual cramps that occur during menstruation in women are called dysmenorrhea, which can have many effects. But studies have shown that eating guava can effectively relieve the symptoms of dysmenorrhea.
In a study, 197 women with dysmenorrhea problems reduced their pain symptoms by taking 6 mg of guava extract every day, and the effect even exceeded other conventional treatments. Researchers believe that the main reason why their pain symptoms can be relieved is that the guava extract produces an "antispasmodic" or relieves spasm response when it acts on the uterus.
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