Is there anyone who doesn’t like strawberries? If you are one of those people who do not consume strawberries, I am sure that you will change your mind after knowing the benefits that this red fruit has on your health. Rich in vitamin C, manganese, potassium and many antioxidants.
What are Strawberries?
The strawberry is the fruit of the wild strawberry or strawberry, Fragaria vesca according to its scientific name, although at present it is the strawberry from the Fragaria ananassa the most cultivated and consumed. The Fragaria ananassa is a hybrid of American varieties has managed to unseat Fragaria vesca by the larger size of its fruits, although the taste of the latter is more intense.
Strawberry is a fruit that stands out for its bright red color, its sweetness and aroma, which make it a delicacy, whether consumed naturally or as an ingredient in jams or desserts, among others.
By calories, strawberries are made up of 85% carbohydrates, 8% fat and 7% protein. However, by weight, strawberries contain more than 90% water and about 7% carbohydrates. For this reason, it is considered a low carb fruit, ideal for a ketogenic diet or Atkins. Also, part of the carbohydrates of strawberries are fiber, so the actual digestible carbohydrate content is very low. In addition, strawberries have a relatively low glycemic index, which makes them a suitable fruit for diabetic people. As for nutrients, a cup of whole strawberries contains:
- Vitamin C: 141% of the RDA (recommended daily amount).
- Manganese: 28% of the CDR.
- Folate: 9% of the CDR.
- Potassium: 6% of the RDA.
- Fiber:9 g.
- Protein: 1 g
- Calories: 46.
What Benefits Do Strawberry Components Have?
Also known as ascorbic acid, this vitamin is a primary antioxidant for the maintenance of bones, muscles and skin.
Mineral involved in the formation of connective tissue, bones, blood clotting factors and sex hormones. Its lack has been associated with infertility, weakness, bone malformation and seizures.
Also known as folic acid or vitamin B9, this nutrient participates in the creation of new cells and is essential during pregnancy, as it can prevent congenital defects in the baby.
“Reduces the risk of heart disease and improves renal function”.
Also, strawberries have various plant compounds, mostly antioxidants, also full of healthy properties.
Antioxidant of the polyphenol family with anticancer, antiviral, antineurodegenerative properties, etc.
Natural pigments found in many fruits and responsible for their color; they have anti-diabetic, anti-cancer, anti-inflammatory properties … The most abundant anthocyanin in strawberries is pelargonidine.
3 Properties of Strawberries:
1. Reduce the Risk of Cardiovascular Disease:
Heart disease is one of the leading causes of death today, especially in the countries of the West. Therefore, any food that contributes to the prevention of these diseases is a great discovery and arouses great interest in the scientific population. Thus, several studies have focused on investigating and analyzing the properties of strawberries. Strawberries stand out for their high antioxidant content, such as anthocyanins, which have been associated with a lower risk of heart disease. In the Iowa Women‚Äôs Health Study, in which more than 30,000 postmenopausal women participated, regular consumption of strawberries during a 16-year follow-up period led to a marked reduction in the risk of cardiovascular disease mortality. Also, strawberries are rich in vitamin C, whose consumption has been related to a lower risk of both heart and chronic diseases thanks to its antioxidant action. Finally, it has also been discovered that eating strawberries can decrease tension and improve blood lipid profile by increasing HDL cholesterol levels, as well as preventing inflammation and oxidative damage.
2. Protect Against Various Types of Cancer:
Another leading cause of death today, and more and more frequent, is cancer. According to experts, chronic inflammation and oxidative stress caused by free radicals are two risk factors that significantly increase the chances of developing cancer.
What Happens When We Eat Strawberries?
As I have commented previously, strawberries contain large amounts of ellagic acid and anthocyanins, two powerful classes of antioxidants full of health benefits. One of these benefits, and perhaps the most important and studied, is its ability to protect the human organism from the onset of cancer. On the one hand, there is scientific evidence that ellagic acid can inhibit the development of lung, breast, colon and prostate cancer by killing cancer cells (apoptosis). On the other hand, anthocyanins present in strawberries also prevent the growth and proliferation of cancer cells. However, further studies in humans are required to finish confirming this promising fact: the anti-cancer power of strawberries.
3. Regulate Glucose:
Apparently, eating strawberries modifies the rise in blood glucose that occurs after eating a meal rich in carbohydrates. Carbohydrates break down into simple sugars in the digestive tract and are released into the blood, which causes an increase in blood glucose and, consequently, an increase in insulin production. According to the latest research, a meal with strawberries reduces and decreases the glycemic response by reducing digestion and absorbing sucrose.
Do Strawberries Have Any Negative Health Effects?
Generally, strawberry consumption is safe and tends to be well tolerated by most people who consume it. However, it is a fruit that tends to cause quite a lot of allergic reactions, so it is likely that a certain number of people cannot consume them. The sector most affected by strawberry allergy is that of children and young people and they are usually cases with allergy to birch pollen or apples. Allergic reactions caused by strawberries can cause swelling of the lip, tongue, face and throat, itching and tingling in the mouth, headache, hives …
Strawberries are a delicious low-calorie snack with a high intake of vitamins and minerals. Consume them regularly and you will keep your glucose levels in order, in addition to reducing tension and cholesterol.