Strawberries are in season, and these small, ruby-colored fruits are packed with health-promoting benefits.
Of Strawberries are a great source of antioxidants and nutrients with powerful health-promoting effects. They are low in calories, high in fiber, and packed with antioxidants and polyphenols.
It is noted that can provide 100% of the daily recommended needs for vitamin C. In addition to functioning as a disease and age-defying antioxidant, vitamin C also helps create collagen and maintain skin health.
Besides antioxidants and anti-inflammatory compounds, contain other compounds that enhance their benefits. This is one reason why berries, including strawberries, are linked to brain health.
In one study, older women who consumed at least 1-2 servings of per week (with a serving of about 8 whole strawberries) experienced a reduced loss of cognitive function.
I. Strawberries are rich in vitamins and minerals
According to the United States Department of Agriculture (USDA), a 100-gram serving of fresh contains about 32 calories. This makes them a low-calorie food. You can eat these without worrying about gaining weight. Are fat-free and one cup contains about 3g of fiber.
Strawberry’s most important constituents are water (91%) and carbohydrates (7.7%). They contain only very small amounts of fat (0.3%) and protein (0.7%).
Nutrients in 100g of strawberries:
- Calories: 32
- Country: 91%
- Protein: 0.7g
- Carbs: 7.7g
- Sugar: 4.9g
- Fiber: 2g
- Fat: 0.3g
Other nutrients in strawberries:
- 1g protein (2% daily value)
- 4mg vitamin C (149% daily value)
- 6mg manganese (29% daily value)
- 5mcg folate (9% daily value)
- 233mg potassium (7% daily value)
- 8mg magnesium (5% daily value)
- 3mcg vitamin K (4% daily value)
- What are the effects of strawberries?
1. Strawberries help improve heart function
are packed with heart-healthy antioxidants like ellagic acid and flavonoids like anthocyanins. Catechins, quercetin, and kaempferol. According to one study, these phenolic compounds help support a reduced risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol.
Strawberries are rich in fiber and vitamin C, a great pair of nutrients for reducing oxidative stress, which may aid in reducing the risk of heart disease and cancer. Furthermore, contain potassium, which is thought to help protect against heart disease. Potassium can help reduce blood pressure, as it helps reduce the impact of sodium on blood pressure.
A 2013 study found that increasing potassium-rich foods while reducing sodium intake can help reduce the risk of high blood pressure and stroke.
Another study from Harvard Medical School found that young and middle-aged women who ate 3 cups of or blueberries a week reduced their risk of having a heart attack by 34%. The high levels of anthocyanins found in berries dilate blood vessels, helping to lower blood pressure and prevent cardiovascular problems. The high fiber content, vitamin C, and folate in form the ideal trio for heart health. They may help reduce cholesterol in the arteries and blood vessels.
Strawberries protect the heart by reducing inflammation, boosting good HDL cholesterol, protecting against the oxidation of bad LDL cholesterol (a precursor to hardening of the arteries), and improving circulation.
2. Helps reduce the risk of cancer
The antioxidants help fight tumor formation, prevent the growth and spread of cancer cells. Regularly eating berries, including strawberries, has been linked to a reduced risk of cancers. Including esophageal and lung cancer.
3. Supports diabetes management
Eating strawberries may help reduce the risk of developing type 2 diabetes because strawberries have a low glycemic index, a study published in the British Medical Journal has confirmed. Another study sponsored by the Canadian Institutes of Health Research showed that eating strawberries improves blood sugar control in people with diabetes.
It has been shown that strawberries at the end of a meal can help stabilize blood sugar and insulin levels. That translates into more stable mental and physical energy. It may also help reduce the risk of type 2 diabetes, obesity, and heart disease.
4. Maintain digestive system health, increase immunity
Foods rich in fiber and water like will fight gas in the intestines that cause bloating. And that’s because are a great source of potassium – a nutrient that counteracts the bloating-causing sodium in your diet. Due to the high fiber content, strawberries help promote digestion and prevent constipation.
Vitamin C, found in and many othe fruits, boosts the immune system and helps cure coughs and common colrds. One cup of can meet your daily vitamin C needs.
5. Enhance brain function
Regularly eating strawberries may slow cognitive decline in older women, which researchers attribute to their high levels of flavonoids (also known as anti-inflammatory phytochemicals).
Strawberry is a tasty snack, which is rich in iodine, vitamin C, and phytochemicals that are good for the nervous system.
Potassium, found in strawberries. Is known to be associated with improved cognitive. Function by increasing blood flow to the brain.
Harvard research shows that consuming more flavonoids, especially from blueberries and strawberries.
III. Note when consuming strawberries for good health
1. How many strawberries should you consume per day?
One serving of strawberries is one cup of sliced or about 8 whole. Since one serving has only about 50 calories, if you consume up to 4 servings, that is only equivalent to 200 calories. It is recommended that you consume no more than 4 cups in a day. Usually, only 1/2-1 cup is enough.
However, eating strawberries whole and sliced or pureed will affect the nutrients in strawberries. Without fiber, strawberry juice can actually spike your blood sugar instead of stabilizing them.
2. How to choose and store strawberries
When you’re picking strawberries, look for ones that are even red, plump, and fragrant. Choose berries with intact stems and fresh leaves, indicating that the are fresh. It’s best to eat locally grown and picked and eat them raw for as short a time as possible.
Strawberries have the highest levels of pesticides, according to the USDA, so buying organic and locally grown fruit is best. Choose locally grown organic because they are safe to eat and taste sweet. Strawberries imported from abroad are available all year round. With preservative chemicals.
You can remove most of the pesticide or chemical residue in by rinsing them several times under running water. Then soak with filtered water mixed with a little salt or vinegar for 5 minutes.
To store strawberries in the refrigerator, you need to put them in a paper bag and store them in the vegetable drawer or use a ventilated plastic box on the side of the door where the air is at least cold to prevent the fruit from freezing. This way you can use them for up to a week or freeze them whole in an airtight container and keep them for up to 6 months.
3. Side effects of strawberries
Strawberries are considered. Safe to consume every day. However, you should consider your intake if you are taking blood thinners. Eating too many while on medication can thin the blood too much. So avoid eating more than one cup of strawberries per day.