Strawberry

Strawberries, may it be fresh or frozen, are considered the world’s most popular berries. It is because aside from their sensational taste, they are loaded with all the necessary nutrients the body needs to stay healthy, hydrated, and glowing.

Strawberries, with the scientific name Fragaria ananassa, belong to the rose family and are believed to originate in France. Their flavor may dramatically vary based on their individual classifications.

Usually, strawberries are juicy, sweet, and have a rich taste when fully grown. Hawaiian-grown strawberries, however, are more intense in terms of flavor and odor, and much more distinct than the strawberries from other regions. 

These beneficial little packages in the shape of a heart can increase HDL (good cholesterol), protect the heart, and can lower blood pressure and sugar. Strawberries are free from cholesterol, sodium, fat and are impressively low in calories. 

They are also abundant with fiber, vitamins, and exceptionally high levels of antioxidants such as polyphenols. They are also enriched with potassium and manganese, which explains why they are included in the top 20 fruits in antioxidant capacity. 

Here are the benefits of eating strawberries regularly: 

Medicinal Uses

Help Fight Cancer

A 2011 study conducted at The Ohio State University Comprehensive Cancer Center revealed that consuming freeze-dried strawberry powder (2 ounces) on a daily basis, assisted in blocking precancerous illnesses from aggravating and for some made progress in their status. 

Eighty percent of the participants revealed that "lesions revert to a less dangerous state" according to the conclusion of the study. This was possible because of the high amount of antioxidants and vitamin C present in strawberries. Strawberries can offer more vitamin C than an orange in just one serving! 

May Prevent Heart Attacks 

A study conducted in Harvard Medical School revealed that regularly consuming strawberries regularly impressively lowers the risk of a heart attack.

Also, consuming three or more servings of strawberries a week can gain you tons of benefits already. Strawberries can also:

• Improve the status of blood antioxidant
• Reduce oxidative stress
• Treats inflammation
• Improve vascular function
• improve your blood lipid profile
• Lessen the harmful oxidation of LDL (bad) cholesterol

Keeps Your Vision At Bay

The most impressive beneficial characteristic of strawberries is their massive vitamin C content of up to 144 percent of your daily value.

Vitamin C has a lot to offer for the eyes. Vitamin C helps one’s vision by lowering the risk of cataracts, nurturing healthy ocular blood vessels, and decelerating the development of macular degeneration.

Keeps Brain Young

A 2012 study conducted at Brigham and Women's Hospital discovered that frequently consuming berries may aid in fighting off cognitive impairment that usually accompanies old age. Moreover, the study showed that respondents who steadily consumed berries delayed their memory decline by an average of two and a half years.

Health Benefits

Nutritional Benefits

Strawberries mostly consist of water (91%) and carbohydrates (7.7%). They contain small amounts of fat (0.3%) and protein (0.7%).

The nutrients in 100 grams of raw strawberries are:

• Calories: 32
• Water: 91%
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Sugar: 4.9 grams
• Fiber: 2 grams
• Fat: 0.3 grams

The carbs present in strawberries consist mostly of fibers and sugars. They have a moderately low GI which prevents the blood sugar content from rising.

They are also rich in vitamin C, vitamin B9, manganese, potassium, and other vitamins and minerals. Strawberries have ample amounts of medicinal plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins.

May Help Reduce Bloating

Fruits that are rich in water and fiber, just like strawberries, combats gas, according to Caspero. And because strawberries have high potassium content—a nutrient that fights bloat may also help you lose those excess water weight.

Can Boost Immunity

Strawberries contain a lot of antioxidants, with 100 percent of your daily in just one cup of sliced berries. Foods that contain vitamin c make your immune system robust. Especially during flu and cold seasons. 

May prevent birth defects

Getting enough folic acid is vital and necessary if you are pregnant since the vitamin can help in blocking possible defects to your baby’s neural tube (the foundational brain and spinal structure), which might result in spina bifida and other problems. Enter: strawberries. For women who want to get pregnant or already pregnant, strawberries are a good source of folate.

May Improve Skin Health

Berries usually contain alpha-hydroxy acid and salicylic acid, which are important substances that help in removing dark spots, dead skin cells and cleanses the skin in the process.

Tips for Adding Strawberries to Your Diet

The fruit is very popular in the kitchen setting. Its extracts are used as preservatives in different cuisines and products. And because they are naturally juicy and sweet, they can also be consumed raw like other fruits without worrying about anything. 

Below are some tips for enjoying this delicious fruit.

• Slices of strawberries can be added to your salad 
• Strawberries and oranges are the perfect combos in making a luscious coulis sauce. This fruit can also be added to your breakfast shakes.
• Strawberry pie can be prepared by piling the whole fruits on a layer of creamy filling.
• Chicken-strawberry salad is a perfect meal that combines the amazing flavors of sweet strawberries, tangy vinaigrette, chicken, and rich blue cheese.
• Strawberries can also play with your tea as well. All you have to do is add some tea and a cup of strawberries to boiling water. Cover and let it stand for 5 minutes. Strain the tea and add ice cubes and sugar. This natural drink can be topped with bits of strawberries and served chilled.
• Who does not love strawberry smoothies? Definitely, the ideal drink to start your day. 
• The traditional strawberry jam in your french toast!

Precautions

Strawberries are mostly safe, but for some, allergy is equally common — especially to children. Some of the symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue.

Furthermore, strawberries also contain goitrogens that may stop or interfere in the function of the thyroid gland for people with thyroid problems. It is still best and advisable to ask your doctor first before consuming the fruit.