Pineapple Guava Tree. Willis Orchard Company. (n.d.).

Feijoa. California Rare Fruit Growers, Inc. (n.d.).

Smeriglio, A., Denaro, M., De Francesco, C., Cornara, L., Barreca, D., Bellocco,
E., Ginestra, G., Mandalari, G., & Trombetta, D. (2019, August 19). Feijoa fruit
peel: Micro-morphological features, evaluation of phytochemical profile, and
biological properties of its essential oil. MDPI.

Coolidge Pineapple Guava – one green world nursery. One Green World. (2024a,
January 11).

Feijoa Nutrition Facts. NatureClaim. (n.d.).

Mokhtari, M. (2018, March 16). Bioactivity-Guided Metabolite Profiling of Feijoa
(Acca sellowiana) Cultivars Identifies 4-Cyclopentene-1,3-dione as a Potent
Antifungal Inhibitor of Chitin Synthesis. ACS Publications. Most Trusted. Most
Cited. Most Read.

FDA. (2018, April). Fooddata Central Search Results. FoodData Central.

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evaluation of phytochemical profile, and biological properties of its essential oil.
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Staughton, J. (BASc, (2021, July 27). 10 wonderful benefits of pineapple guava
(feijoa). Organic Facts.

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Sinatra, S. (2019a, May 29). Feijoa: The healthiest fruit you’ve never heard of. Dr.
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Originally published by Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Maybe it’s because I love to cook. Or maybe it’s because I believe so strongly that what we eat daily can make or break our health. But I like to keep an eye on what’s new with food—nutritional research, production methods, and diet trends.

I especially enjoy learning about foods I haven’t heard of, like the one I will share. It’s called feijoa (pronounced FEE-joh-ah), a fragrant, egg-shaped fruit from South America. It’s packed with nutrients and fiber, and it just may have the potential to join my list of superfood fruits.

My favorite super fruits—tomatoes, olives (and its cousin, extra virgin olive oil), avocados, coconut, and pomegranate—have all earned that title because they promote good health in many ways. Chief among them is their ability to reduce inflammation in the body. Tomatoes and olives, for example, are loaded with free radical–fighting antioxidants; avocados are one of my favorite sources of fiber; and coconut is rich in medium-chain triglycerides, a healthy fat that’s not as prone to oxidation as others are.

And feijoa? Let’s take a look at what it brings to the table…

What Is Feijoa?

The feijoa (feijoa sellowiana, or acca sellowiana) is a shrub-like evergreen plant native to Brazil and parts of Argentina, Paraguay, and Uruguay. However, it’s now popular in New Zealand and other parts of the world.

Taste-wise, feijoa has been described as a cross between pineapple and guava or pineapple and strawberry—with a hint of mint or apple thrown in. Hence, it is nicknamed “Pineapple Guava.” Regarding appearance, feijoas look similar to avocados, and you select them in the same way. A feijoa is ripe when it’s bright green and slightly soft.

How you eat feijoa is up to you. Scoop it from the rind with a spoon in New Zealand, where it’s a part of summertime life. But you can also mix it in salads, smoothies, and other recipes.

Feijoa Supports Healthy Digestion

I’m listing this health benefit of feijoa first because I’m always looking for new and flavorful ways to increase my fiber intake. This fits the bill. Per 100 grams, feijoa is almost as rich in fiber as avocado! Avocados, of course, are one of my top sources of fiber.

Fiber is essential for two big reasons. One is that it keeps us regular.

Regularity may be the butt of a lot of jokes (pun intended), but it’s one of the most important ways you excrete waste and toxins from your body. That’s why I talk so much about it. When we’re not so regular, waste and toxins build up and can be reabsorbed into the bloodstream. This can lead to all kinds of health issues—some of which you’ll feel, like fatigue, pain, and allergy-type symptoms—and some of which you won’t, like systemic inflammation.

Fiber is also crucial because it’s food for our good gut bacteria. When those bacteria are strong and healthy, we can absorb more nutrients in our food. Plus, healthy gut bacteria can better protect the lining of the gut wall, which means the toxins I just mentioned aren’t as likely to slip through and wreak havoc.

Feijoa Helps the Heart

Whenever I talk about superfoods (and super fruits) supporting the heart, I’m talking about two things: (1) reducing inflammation and (2) supplying the heart with the nutrients it needs to beat efficiently.

On the first point, feijoa is rich in vitamin C. Because of its association with colds and flu, vitamin C tends to get pigeon-holed as an immune health nutrient. But that’s just one way our bodies put it to work. Another is as an antioxidant.

Antioxidants, of course, scavenge the blood for free radicals. This helps reduce oxidative stress in the arteries’ lining. That’s a good thing, too, since the inflammation caused by oxidation is the real cause of atherosclerosis, plaque buildup, and heart disease—not cholesterol.

Feijoa also contributes a healthy dose of potassium to the heart and body. Though it’s not on par with bananas or avocados, it is in the ballpark with oranges, which I’ve long recommended as part of my anti-inflammatory Pan Asian Modified Mediterranean (PAMM) diet.

Potassium is one of the minerals, or salts, known as “electrolytes.” (Sodium and magnesium are two other well-known ones.) Electrolytes help regulate muscle function in the body; as you know, the heart is a big muscle! Potassium helps ensure that it keeps beating in a steady, predictable way and influences the smooth muscle function that allows our arteries to dilate and contract as needed. Add it all up, and potassium plays a big role in keeping our blood flowing.

Finally, there’s the fiber in feijoas and its impact on cholesterol.

Though I don’t believe high LDL cholesterol is a problem that needs to be medicated, it can be an issue if it gets too high (over 250 mg/dL). In these cases, a reduction helps lower the risk that excess LDL will oxidize and cause arterial damage. However, there’s still no need for a drug since eating high-fiber foods like feijoa is associated with improved LDL levels.

Feijoa May Help Improve Mood

A study from a couple of years back showed that feijoa extract had a significant antidepressant effect in mice. That doesn’t surprise me much because feijoa has a fair amount of folate in it—and folate deficiency has been linked with an increased risk of depression.

One of the things folate does in the body is neutralize a metabolite called homocysteine. It’s been on my radar for years because it’s inflammatory in the blood and can negatively affect the risk of heart disease. However, it also turns out that homocysteine can interfere with hormones like serotonin, which helps regulate mood and is a target of most pharmaceutical antidepressants.

Feijoa Enhances Immune Function

Finally, I want to call attention to the fact that some research shows feijoa has antibacterial and antimicrobial properties.

This doesn’t surprise me, either. Plant foods are well known for the phenolic compounds they contain. These substances are the plant’s natural defense against environmental threats like pests and disease. It just so happens that they function similarly in the human body. (They also have potent antioxidant potential.) I’d like to see more research done to identify, specifically, what these compounds are. But for now, feijoa gets a check mark of approval for its ability to help us fight off some nasty bugs.

Getting Hold of Feijoa

So now for the $64,000 question—where can you buy it?

Unfortunately, because feijoa is still so unknown to most of the world, it’s not something you can walk into your local supermarket and find. Some online retailers will ship directly to you while the fruit is in season, but it can be expensive. If you encounter a reputable seller, please share that information in the comments.

Hopefully, that will change soon as the commercial growers in New Zealand increase their marketing efforts and more people like you learn about their health benefits. In the meantime, get to know the produce manager at your grocery store and start putting in requests. The voice of their consumer may be just the motivation they need to make a space for this fruit!

Resources:

• California Rare Fruit Growers. Feijoa. Accessed 7 Aug 2017.
• Coppen A, Bailey J. Folic acid enhances the antidepressant action of fluoxetine: a randomized, placebo-controlled trial. J Affect Disord. 2000 Nov;60(2):121-30.
• The Food Forest. Feijoas. Accessed 7 Aug 2017.
• Hap S and Gutierrez NA. Functional properties of some New Zealand fruit extracts towards selected probiotic and pathogenic bacteria. Benef Microbes. 2012 Dec 1;3(4):309-18.
• Joshipura KJ, et al. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. 2001 Jun 19;134(12):1106-14.
• Keles H, et al. The effects of Feijoa sellowiana fruits on the antioxidant defense system, lipid peroxidation, and tissue morphology in rats. Pharm Biol. 2012 Mar;50(3):318-25.
• Library of Congress. Is coconut a fruit, nut or seed? Everyday Mysteries: Fun Facts From the Library of Congress. Accessed September 25, 2017.
• Lobo V, et al. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126.
• Lv X, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015 Dec 24;9:68.

• Mahmoudi M, et al. Antidepressant activities of Feijoa sellowiana fruit. Eur Rev Med Pharmacol Sci. 2015 Jul;19(13):2510-3.
• Monforte MT, et al. Feijoa sellowiana Berg fruit juice: anti-inflammatory effect and activity on superoxide anion generation. J Med Food. 2014 Apr;17(4):455-61.
• United States Department of Agriculture. National nutrient database for standard reference, release 28. Accessed September 25, 2017.
• Vuotto ML, et al. Antimicrobial and antioxidant activities of Feijoa sellowiana fruit. Int J Antimicrob Agents. 2000 Jan;13(3):197-201.
• Ware M. Folate: health benefits and recommended intake. Medical News Today. 4 Feb 2016. Accessed September 25, 2017.
• Yokoyama T. Serum vitamin C concentration was inversely associated with subsequent 20-year incidence of stroke in a Japanese rural community. The Shibata study. Stroke. 2000 Oct;31(10):2287-94.

Originally posted by John Staughton (BASc, BFA), last updated – July 27, 2021

Pineapple guava can have a wide range of health effects, possibly including aiding weight-loss goals, improving digestion, lowering cholesterol levels, boosting the immune system, increasing bone strength, decreasing blood pressure, optimizing nutrient uptake, balancing the metabolism, increasing circulation, stimulating cognitive function and regulating blood sugar levels, among others.

Few side effects have been reported, although allergies to this fruit exist, and some reports of gastrointestinal distress and low blood sugar levels have been documented. That being said, for most people who consume this fruit in moderation, it offers far more health benefits than side effects!

What is Pineapple Guava?

Pineapple guava goes by another name in many parts of the world – feijoa. Scientifically known as Acca sellowiana, the plant that bears this fruit is a shrub or small tree native to regions including Argentina, Paraguay, Uruguay, Brazil, and Colombia. It is also grown in large quantities in New Zealand and is widely cultivated over the world for its sweet fruit, as well as for ornamental purposes. The fruit is green and ellipsoid-shaped and roughly the size of a plum or a small avocado. The unique flavor and impressive supply of nutrients make pineapple guava highly sought after, as it can have many different culinary applications, from an ingredient in smoothies to cocktails, desserts, chutneys, and stewed fruit dishes.

Taste of Pineapple Guava

Pineapple guava has a unique flavor, with sweet, tangy, and bitter elements, which many people compare to guavas and pineapples, as the common name implies. Still, there is also a slight strawberry flavor. Some cultivars have very subtle notes of mint, which may increase as the fruit ripens. To ensure the best flavor and taste of pineapple guava, fruits should be collected the day they drop from the tree, which indicates ideal ripeness. Before that, the taste is more bitter; after the fruit falls, it can quickly become overripe and unpleasant.

Nutrition in Pineapple Guava

Whether you eat the fruit for its health benefits or exotic taste, you will benefit from its impressive nutrient content. The calorie content per serving (100 grams) is only 55, which is unusually low. This tropical fruit also contains significant levels of vitamin C (more than 50% of your daily recommendation per serving), a diverse selection of B vitamins, and trace amounts of vitamins E, K, and A. Regarding mineral content, pineapple guava contains moderate levels of copper, manganese, magnesium, potassium, iron, and calcium. A single serving of this fruit also delivers more than 15% of your daily recommended dietary fiber and various phytochemicals, phenols, and antioxidants.

Benefits Of Pineapple Guava (Feijoa)

People who regularly consume pineapple guava will receive health benefits related to blood pressure, cholesterol, obesity, immune health, oxidative stress, metabolism, osteoporosis, indigestion, diabetes, circulation, cognitive function, and nutrient deficiencies.

May Boost Immunity

With a strong supply of vitamins and minerals in the pineapple guava fruit, regular consumption can give your immune system a much-needed boost. Vitamin C can stimulate the production of white blood cells, the body’s first line of defense, while acting as an antioxidant to seek out free radicals. A single serving of pineapple guava has more than 50% of your daily recommended vitamin C.

May Regulate Blood Pressure

Potassium-rich foods are important for people who are suffering from high blood pressure and are therefore at high risk of cardiovascular disease, atherosclerosis, and stroke. Potassium is a vasodilator, which can reduce the tension in blood vessels and arteries and generally ease the strain on the cardiovascular system.

May Aid Digestion

A high level of dietary fiber (roughly 17% of your daily recommended fiber per serving) means that this fruit can optimize digestion by stimulating peristaltic motion and improving nutrient uptake. This can help soothe symptoms of indigestion, constipation, bloating, cramping, and general stomach upset.

May Reduce Cholesterol

Besides improving digestion, dietary fiber is also directly linked with lower cholesterol levels, particularly “bad” cholesterol, which can increase your risk of heart disease. By scraping this cholesterol out of the arteries and blood vessels, you decrease your risk of blood clots, heart attacks, and strokes.

May Improve Cognition

The antioxidants in pineapple guava have been associated with increased memory and retention, better focus, and a reduced risk of neurodegenerative diseases, such as dementia. The antioxidants can seek out and neutralize free radicals in neural pathways before they can cause the accumulation of plaque.

May Boost Metabolism

B vitamins are incredibly important for the body’s overall functioning, particularly when it comes to metabolic activities like synthesizing proteins and red blood cells, directing hormone production, stimulating nervous system function, and generating energy within the cells. Fortunately, pineapple guava has moderate levels of numerous B vitamins.

May Improve Bone Strength

With significant levels of manganese, copper, iron, calcium, and potassium, this tropical fruit is very effective at boosting bone mineral density and helping prevent osteoporosis onset as you age. This can increase your energy levels and keep you more active and able in your later years.

May Control Diabetes

Research has shown that eating pineapple guava fruit can help regulate blood sugar levels due to its low level of calories and carbohydrates, which can help regulate the production and release of insulin in the body.

May Increase Circulation

Although there is a relatively small amount of iron in pineapple guava, it can still aid your red blood cell production and circulation. At the same time, the metabolic boost of vitamin B can also stimulate blood flow. This means increased oxygenation to critical areas of the body and higher energy levels.

May Promote Weight Loss

There are only 55 calories in a 100-gram serving of pineapple guava, but there is a huge amount of dietary fiber and nutrients. Combined with the low carbohydrate level, the body will feel full and access a significant supply of nutrients without consuming too many calories or sugar to their daily intake. This can positively impact weight-loss goals and prevent overeating or snacking between meals.

Originally posted at DoveMed.com. Contributed by Krish Tangella MD, MBA

Feijoa (Acca sellowiana) or pineapple guava is a species of flowering plant in the myrtle family, Myrtaceae. This small tree is native to many regions of South America, such as southern Brazil, eastern Paraguay, Uruguay, northern Argentina, and Colombia. It is also cultivated in New Zealand, Australia, Azerbaijan, western Georgia, and southern Russia. The size and shape of the fruit resemble a green chicken egg. The flesh has a sweet, aromatic, juicy flavor, which tastes like a combination of pineapple, apple, and mint. The clear gelatinous fruit pulp resembles guava, having a grainy texture.

Here are the 7 health benefits of feijoa.

1. Feijoa helps support the digestive system.

Feijoa owns a considerable amount of fiber. Fiber stimulates peristaltic motion and increases the secretion of gastric juices, which eases digestion, prevents constipation, and protects the body from more serious conditions like colorectal cancer. Fiber can also scrape cholesterol out of the arteries and blood vessels. One cup of feijoa contains 16 grams of dietary fiber.

2. Feijoa is less likely to spike your blood sugar levels.

People with type 2 diabetes may like feijoa because of its glycemic index score. The glycemic index ranks food and drinks based on their blood sugar increase potential. Foods high on the glycemic index, like white rice and white bread, will break down easily and cause blood sugar and insulin level spikes after meals, followed by rapidly dropping blood sugar levels. Feijoa is more slowly absorbed into the bloodstream, preventing sugar crashes, cravings, and mood swings.

3. Feijoa can help you maintain a healthy blood pressure.

Feijoa can contribute to reducing the risk of hypertension by being loaded with potassium and low content of sodium. They are well known because of their high potassium content. One feijoa contains an astonishing 418 milligrams of potassium, compared to just 7 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

4. Feijoa can healthily decrease the risk of heart disease.

Fiber, vitamin C, vitamin B6, and potassium have been known to improve the heart’s health. Many individuals in the United States do not obtain the recommended 4,700 mg of potassium, according to the National Health and Nutrition Examination Survey, despite the benefits of increased potassium intake. One study suggested that people who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less than 1,000 mg per day).

Also, additional fiber has been known to lower the “bad” low-density lipoprotein (LDL) cholesterol and increase the “good” high-density lipoprotein (HDL) cholesterol in people with type 2 diabetes.

5. Feijoa can help you fight off infections.

One cup of feijoa contains 82 percent of the vitamin C daily requirements per cup. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

6. Feijoa can assist in antioxidant defense.

One cup of feijoa contains 10 percent of the mineral manganese, an essential cofactor in some enzymes important in antioxidant defenses. For example, some enzymes disarm free radicals produced within the mitochondria, the energy production factories within our cells, which require manganese.

7. Feijoa may improve focus, concentration, and memory.

Several components of feijoa, such as potassium, folate, and various antioxidants, provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increased blood flow to the brain and enhanced cognition, concentration, and neural activity.

Also, feijoa contains a considerable amount of vitamin B6. A deficiency has shown depression and nausea. Be sure not to consume too much. The vitamin B6 upper limit is set to 100 milligrams for adults over 18, but adults do not need that much unless directed by the doctor.