12 Simple health benefits of strawberries and its nutrition facts

There are a lot of health benefits of strawberries and over 600 varieties of strawberries. Strawberries are well known for their attractive red fruits, characteristic aroma, and distinct taste. On average, there are 200 tiny seeds on every strawberry. It is common knowledge that the consumption of strawberries can help improve one’s health. There are many health benefits of strawberries. Over 53 percent of seven to nine-year-olds choose strawberries as their favorite fruit.  But does this even make sense? Strawberries are an excellent source of anthocyanins which is the most essential constituent of strawberries in terms of antioxidant properties. Apart from the above-mentioned characteristics.

Fruits have also numerous dietary and health benefits. There are more than 600 varieties of strawberries. They are a significant source of vitamin B, C, E, minerals, and carotenoids. They also contain significant amounts of ellagic acid, tannins, and phytosterols. As anthocyanin is one of the main components of the fruit.  Its health benefits may be just as enormous as the other fruits. It is the only fruit with seeds on the outside. Some studies even suggest that a daily intake of 12 grams of anthocyanin could improve one’s immunity and overall health. The same might go for some fruits like blueberries or blackberries. According to various reports on health and nutrition, it has been found that consumption of these fruit supplements can play a role in combating diabetes and cancer.

Now, what about strawberries?

Strawberries are grown in every state in the United States and every province of Canada. Well, there are many reasons why strawberries have such a vast array of medical benefits. One of the main reasons is that they contain anthocyanins. These minerals may indeed provide excellent health benefits of strawberries for people with obesity and cardiovascular problems. In fact, anthocyanin contains compounds known as polyphenolic compounds so these compounds act directly within the body as antioxidants that fight against oxidative stress and promote blood circulation.

For instance, anthocyanins present in berries not only help in reducing cholesterol levels but also improve heart health. Especially among those who are obese. This is because these polyphenolic compounds assist the heart by acting as free radical scavengers and anti-inflammatory agents in both cases. Most importantly, anthocyanins possess a powerful antioxidant effect and may give you excellent protection against chronic diseases like cancer. Choose plump strawberries that feel firm with bright red color and a natural-looking shine. They may also act as anticancerous agents.

How to eat strawberries for better health?

Below, you can find out how strawberries can benefit you. Eating a half cup of strawberries will give you lots of vitamin C. Vitamin C can help your body heal cuts and wounds. It can also help your body fight infection. You can enjoy strawberries fresh, frozen, and even dried – and with any meal or snack! Strawberries are the first fruit to ripen in the spring.  Avoid strawberries that have green or white patches or that feel or look mushy, shriveled, or are leaking liquid. You can either go for fresh strawberries or opt for frozen ones as well. But Wash berries well in cold water just before using. Remove stem caps after washing. Eat plain, sprinkled on your cereal or oatmeal, or mix in with yogurt. Furthermore, here is everything you need to know about what is inside strawberries as well. So, let’s get started.

Health Benefits of strawberries

1: Antioxidant

Strawberries are a good source of natural antioxidants and antioxidant enzymes which provide protection against harmful free radicals and play an important role in protecting human health. All foods contain antioxidant compounds such as anthocyanins, vitamin C, quercetin, polyphenols, selenium antioxidants, and lycopene. Strawberries contain high levels of antioxidant compounds such as anthocyanins, flavonoids, and phenolic acids, which provide protection against harmful free radicals. Antioxidants are also linked to lower incidence and death rates from cancer and heart disease, which can also be health benefits of strawberries, and offer a number of other health benefits. If you have any clean vegetables or fruits in your diet. It is highly likely that it contains antioxidant compounds that help fight cardiovascular diseases such as hypertension.

2: Immunity boost

Stem plans say that eating fruit that contains bioactive compounds, vitamin C, fiber, and phytoestrogens may help combat cancer. Anthocyanins may also increase one’s immunity system. Another study conducted on animals suggests that anthocyanins may help reduce anxiety.

3: Heart health

In 2008, researchers at Harvard University compared apples to cranberries. The hypothesis was that “the anthocyanins present in apples are strongly associated with lower blood pressure and lower rates of heart disease.” Strawberry consumption has also been suggested as a valuable dietary supplement to enhance the overall usefulness of diets designed to reduce the risk of coronary heart disease.

We hypothesized that strawberry supplementation administered as freeze-dried strawberry powder would improve cardiometabolic risk in these adults compared to controls over 14 weeks. In a 1-month crossover study of strawberries, 28 of 85 subjects with hyperlipidemia with the cholesterol-lowering diet for a median of 2.5 years were additionally randomized to receive a daily strawberry supplement (454 g/day, 112 kcal/day). 2000). kcal of diet) or calorie-equivalent amount of oat bran bread (control) with a 2-week break between two interventions. Similar to previous studies, a 2010 study in Spain found that eating apples can associate with a significant reduction in lipid levels and coronary heart disease. Our randomized controlled crossover study supports the hypothesis that dietary strawberries, when consumed at a dose of two and a half servings per day, significantly reduce cardiometabolic risks, mainly by improving insulin resistance and atherogenic lipid particles, compared with the control group.

4: Cancer prevention  

Cancer is a complex and devastating disease that affects millions of people every day. Even with recent advances with targeted therapies, it is challenging to treat this disease at late stages. Many studies have demonstrated the potential cancer chemopreventive activities of berries. Cancer prevention tries to reverse or prevent the development and progression of the early-stage disease before it becomes aggressive and malignant. Scientists at Duke University have claimed that anthocyanins present in strawberries and purple cabbage seeds aid in preventing cell proliferation. Many studies have demonstrated the potential anti-cancer chemopreventive effects of berries.

Although comprehensive reviews of berries and cancer prevention summarize evidence that fruits and vegetables may reduce the risk for cancers of the oral cavity, esophagus, stomach, and colorectum. a large-scale human intervention study showed only a weak association between the intake of fruits and vegetables and the reduced risk of cancer.

Some of the reported anti-cancer effects have also have partially confirmed for other types of berries, although the species-specific composition of the berries appears to influence their effectiveness. Small but unequivocal evidence that strawberry and black raspberry extracts protect against carcinogenesis also comes from human studies. Interventional trials of black raspberries and human esophageal and colon cancers are ongoing. In 2016, researchers were able to show that both blueberries and purple cabbage have a similar chemical composition as anthocyanin present in apples. A great body of evidence has particularly focused on the efficacy of strawberries and black raspberries in inhibiting different types of cancer cell transformation and proliferation in vitro and in decreasing the early and late progression of experimentally induced tumors in animal models. The research proved that by adding these two types of plants to humans, it was possible to develop specific anthocyanin-based foods.

5: Weight loss

Physical characteristics of the fruit which include weight loss, visual quality rating, degree of shriveling, decay incidence, and sensory firmness clearly showed that refrigerated storage lengthened postharvest life of strawberry fruits fourfold than when stored under ambient conditions. Weight loss of strawberry fruits was significantly affect storage conditions but can not affect the different packaging materials. Studies performed in 2009 and 2014, recommended that berries and strawberries make a contribution to weight loss.

The advantages of frequently eating up entire berry fruits, especially blueberries and strawberries, can emphasize their awesome consequences in enhancing metabolic syndrome, a constellation of diabetes, and CVD risks. Strawberry fruits stored under ambient conditions, exhibited a significant weight loss of 1.6% right after the first day of storage. This was followed by 2.6% on the second day, 6.9% on the third day, and 11.1% on the 4th day.

There was an abrupt or drastic weight loss in strawberries stored at ambient conditions due to high temperatures which ranged from 28 -30°C.  This evidently showed that high temperature would really shorten the postharvest life of perishable crops, particularly strawberry fruits because of high metabolic activities which lead to a faster deterioration process. The higher the temperature, the higher the percent weight loss and the faster the deterioration process. These enhancements are ascribed by and large through mediating weight loss and decreasing blood stress at endorsed consumption levels.

6: How strawberries good for weight loss transpiration

Fruits and vegetables stored under ambient conditions are said to undergo several processes and changes like transpiration and respiration which may result in rapid ripening, senescence, and deterioration of perishable crops.  Moreover, a higher respiration rate also resulted in higher transpiration of Percentage weight loss (%) of strawberries as affected by different storage conditions and packaging materials. Most of the fitness advantages of berry fruits, in particular blueberries, cranberries, and strawberries, are described via their excessive poly phenol and fiber content.

Concomitant low caloric contributions to the weight loss plan An American Journal of Nutrition find out about carried out in 2007 states that consuming at least a hundred and fifty g of uncooked strawberries for ninety days was once high-quality in assisting one lose up to four kilos of extra physique weight barring food regimen changes. The lookup additionally mentions that ingesting strawberries each and every day is no longer dangerous to people’s weight. Even when the physique tries to burn greater calories, in case of starvation pangs, then it burns little energy and rather takes in all the saved fats. Therefore, if you use berries and strawberries frequently, then your calorie consumption in no way receives affected. Hence, you get all the advantages of a healthful diet.

7: Energy-boosting strawberries Advantages

Although many health benefits of strawberries, they are also a source of allergens, which results in allergic reactions after their consumption. Studies conducted in 2003, showed that drinking wine or tea made of fermented red wine was associated with increased metabolism (burning more energy) and improved heart function. Seven proteins, including different forms, were found in strawberry fruits. They can be responsible for allergic reactions in sensitized individuals, as well as reactions caused due to cross-reactivity of allergens.

Along with the other pathogenesis-related proteins, the Fra a 1 protein is present in the fruit. Fra a 1 protein belongs to the PR-10 family, which is reported to be the main allergic compound linked with allergies associated with strawberry consumption. Similar to the studies mentioned above, another study conducted in April 2017 has shown that regular consumption of mixed berries and strawberries contributed to a reduced total cholesterol level within six months.

8: Strawberries reduce the risk of Alzheimer’s disease

Recent studies have revealed anthocyanins’ ability to prevent the formation of beta-amyloid plaques in human brains. The researchers proposed that anthocyanins might be a new treatment method for Alzheimer’s disease that is safer than traditional medications for older adults. Further, studies to prove the effectiveness of anthocyanin in treating Parkinson’s and Multiple Sclerotic Diseases. Furthermore, numerous studies have proven the beneficial effects of a diet rich in anthocyanins on managing cardiovascular diseases. There is no doubt that a diet rich in anthocyanins will keep your heart normal and healthy.

9: Obesity management

Obesity can define as an excess proportion of total body fat. A person will obese when their weight is greater or equal to 20% of normal body weight. People have argued that the consumption of berries might help lose one’s appetite and thus control obesity. Obesity has become an epidemic in the United States, where children and adolescents are increasingly becoming overweight or obese.

Nearly ten million children and adolescents ages six to nineteen are at or above the 95th percentile on the CDC growth charts for the United States for BMI-for-age 11. Several studies have proven the positive effects of berries in mitigating obesity. According to a 2005 study, eating 1 cup of strawberries daily lowered blood pressure more effectively than a placebo. The study concluded that consumption of strawberries contributed to more significant weight loss and improved body exercise performance in overweight and obese individuals. That is one of the other health benefits of strawberries to overcome weight and obesity.

10: Diabetes management  

Diabetes management other health benefits of strawberries. A 2013 study by the US Department of Health Services, highlighted the anti-diabetic effect of strawberries.  T2D is associated with insulin resistance in the peripheral tissues such as the skeletal muscle and adipose tissue. The body is resistant to insulin because the synthesis or mobilization of glucose transporters is diminished. The most common anthocyanins found in strawberries are glycosidic derivatives of pelargonidin and cyaniding. Anthocyanins are responsible for the red color of strawberries. The anthocyanin content of strawberries can reduce glycemia and increase insulin sensitivity in diabetic rats. This is because anthocyanin can increase insulin signaling by stimulating tyrosine phosphorylation from insulin receptors and by increasing glucose transporters that are insulin-regulated GLUT4 expression in streptozotocin-diabetic mouse muscular tissues. Strawberry can also increase insulin sensitivity by increasing insulin signaling and glucose transport in skeletal muscle cells rangka.

Type 2 diabetes T2D was once known as non-insulin dependent diabetes mellitus or adult-onset diabetes, but non-insulin dependent diabetes mellitus describes more of a condition rather than characteristics of a disease. Among people who had Type 2 diabetes, the group that consumed 5 cups of strawberries and fruit twice a week reduced their risk of developing diabetic complications and developing the condition, compared to the group that consumed non-strawberry foods. Besides, they also observed an average decrease in fasting glycaemic index levels and increased serum insulin levels in comparison with the control group. Moreover, patients who consumed strawberries after breakfast experienced a 10% reduction in the risk of developing type 2 diabetes over 24 weeks.

11: Bone maintenance

More than half of the individuals in 2006 find out about studied at Pennsylvania State University did now not get sufficient calcium. The Health benefits of strawberries contain a good amount of minerals like potassium, manganese, fluorine, copper, iron, and iodine. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. These finds out about were once carried out to inspect the impact of strawberry consumption on bone health. Also, it used to be determined that the consumption of strawberries may additionally enhance the potential of the bones to soak up calcium and can also assist amplify the absorption of calcium. Postmenopausal girls’ journey a make bigger in bone redesigning with the fee of bone desorption superseding the fee of bone formation.

Strawberries are prosperous in polyphenols, which have been proven to have anti-hypertensive and bone-protective properties. Thus, we examined whether day-by-day consumption of strawberries would positively have an effect on biomarkers of bone metabolism in postmenopausal girls with pre-and stage 1-hypertension.

In the subjects, who drank water for 30 days, the researchers discovered that each organization ate up at least 8 glasses of strawberry juice per day. On the contrary, the ones who drank cranberry juice for 4 days noticed an insignificant enchantment, and they required fewer glasses of strawberry. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is important and required in the production of red blood cells. Iron is essential for red blood cell formation. Fluoride is a component of bones and teeth and offers protection from dental caries. Hence, strawberry is a very gorgeous supply to preserve one health and preserve bone health at some point in life.

12: Liver health

Other health benefits of strawberries exhibit antioxidative, antidiabetic, antihypertensive, carcinogenic, antihyperglycemic, and antihypertensive properties due to the presence of phytochemicals like anthocyanins, ellagic acid, catechin, quercetin, ellagitannins, and kaempferol. Consumption of berries as part of recommended dietary patterns is associated with reduced liver cancer risks. A 2012 study shows that regular consumers of strawberries had a reduced risk of liver cancer. Other studies have concluded the same. Both studies concluded that there is a strong link between strawberries with a lower risk of developing liver cancer and an improved survival rate of cancer. That’s why the health benefits of eating strawberries are for a healthier lifestyle.

Among common fruits, strawberries rank fourth for total antioxidant activity. Also, according to National Cancer Institute, berries have a higher possibility to lower the risk of dying due to cardiovascular-related illnesses like stroke, heart attack, and heart failure. Various studies have indicated the same. In another research study, researchers discovered that there is a connection between consuming strawberries and a lesser risk of death due to liver cancer.

Fruit properties are reported to be beneficial for blood sugar and heart health and also to have an inhibitory effect on liver cancer cells. Besides, strawberries found that strawberries help in curbing bad cholesterol or triglyceride levels. When comparing the data of studies conducted in 1999 and 2001, study results pointed out that regular customers of strawberries had a lower risk of the development of LDL-C.

Strawberries Nutrition Facts

Strawberries are the most popular berry. The flavor of a strawberry can largely guide the weather conditions. Besides being versatile and delicious, strawberries also pack a nutritional punch. Strawberries not only look like a fruity, heart-shaped valentine. They are fill up with unusual phytonutrients that love to promote your health advantages. They are an excellent source of Vitamin C, fiber, folic acid, and potassium.

The Health benefits of strawberries are delicious, rich-red, sweet, yet gently tangy strawberries are among the most popular berries. These berries are native to Europe, however, nowadays cultivated in many temperate regions all over the world as important commercial crops. Go ahead and eat as many as you want because they are also low in calories and fat-free. During the time of Emperor Napoleon’s rule, Madame Tallien bathed in the juice of fresh strawberries- she used 22 pounds per bath.

NUTRITION FACTS PER SERVING

Strawberries, like many other berries, are a rich source of phenols. These phenols help protect cell structure in the body and in doing so prevent oxygen damage in all of the body’s organ systems.

1. Calories: 273
2. Serving Size:  4 strawberries
3. Protein: 19g
4. Carbohydrates: 19.5 g
5. Vitamin C:  140% of RDA
6. Fiber:  16% of RDA
7. Folic Acid:  20% of RDA
8. Water: 91%
9. Fat: only 0.3g
10. ORAC Value:  3250 provides anti-cancer and anti-aging benefits
11. Sodium: 169 mg
12. Potassium: 520 mg
13. Phosphorus: 188 mg
14. Each strawberry has approximately 200 little seeds

Fun Facts

• Strawberries are a good source of vitamin C, manganese, folate, potassium, and antioxidants.
• Strawberries should be dry, firm, well-shaped, and eaten within a week after purchase.
• Strawberry Point, Iowa is home to the “World’s Largest Strawberry” which sits atop city hall, standing 15 feet high and 12 feet wide and weighing in at 1430 pounds.
• Strawberry is low in calories (32 cal/100 g) and fats but rich source of health-promoting phytonutrients, minerals, and vitamins that are essential for optimum health.
• Strawberries are perhaps the most popular berries of all.
• They are very low in calories, providing only 28 calories, 6.5 g of carbohydrates, and 2 grams of fiber for 1/2 cup of sliced berries.
• Strawberries are full of a special substance called ellagic acid which is useful to help fight cancer.
• Strawberries are the only fruit with the seed on the outside. The average strawberry has 200 seeds.
• Strawberries are the first fruit to ripen in the spring.
• Seven strawberries have more Vitamin C than an orange.
• Strawberries contain vitamin-A, vitamin E, and health-promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
• Strawberries are the first fruit to ripen in the spring
• Strawberries are a member of the rose family.
• Strawberries are suitable to eat raw and make a great, healthy snack!
• Besides their nutritional value, when used topically strawberries can be used to help whiten teeth, reduce blemishes and help skin look younger.

INGREDIENTS

• Strawberry Mango
• ¾ cup diced strawberries
• ¾ cup diced mango
• 1 jalapeno, seeded and minced
• 2 Tbsp diced red onion
• 2 Tbsp chopped fresh cilantro
• 2 tsp honey
• Juice of a lime

Directions: In a large bowl, combine all ingredients. Done! Enjoy with a few whole grain crackers or chips.

STRAWBERRY PROTEIN SALAD

• One package of 16 ounces of strawberries
• 3 Tablespoons olive oil or avocado oil
• 3 Tablespoons champagne vinegar or white Balsamic vinegar
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon Dijon mustard Pepper
• 6 cups mixed greens of choice
• ¼ Cup nuts or seeds
• 4-5 Cups assorted sliced vegetables red cabbage, carrots, cucumbers, radishes, Snow peas, bell peppers
• 1 chicken breast 7-8 ounces cooked and chopped

Directions

1. Hull 5 or 6 strawberries placed in a blender or any food processor.
2. You need to add oil, vinegar, lemon juice, and mustard. Blend on high speed until to ensure ingredients are incorporated
3. You can taste the dressing and season with pepper.
4. Set aside vinaigrette.
5. Divide vegetables between four to five salad bowls.
6. Sprinkle with nuts or seeds.
7. Divide chicken between salad bowls.
8. Core and slice the remaining strawberries. Garnish salads with sliced strawberries.
9. Before serving drizzle vinaigrette over salads
10. Store remaining vinaigrette in the refrigerator for up to 4 days.
11. Then Serve salad immediately.

Bottom line

The health benefits of strawberries exhibit various important nutritional, and dietary benefits, including essential vitamins, and minerals, alongside serving as a significant source of phytochemicals, benefiting human health. We see that strawberries are the best option for a healthy diet. Strawberries contain many important dietary components including vitamins, minerals, folate, and fiber, and are a rich source of phytochemical compounds mostly represented by polyphenols. Their many benefits make them extremely suitable for people with various health problems. To begin with, eating strawberries protects the heart.

Additionally, this fruit helps in regulating blood sugar levels and helps in losing extra pounds of weight. On top of these, there is a plethora of scientific proof that strawberries have anti-cancer properties and are also found to fight against heart diseases. Due to its large amounts of anthocyanins, it is safe to consume strawberries regularly and with no side effects.

References

medicalnewstoday

sid.ir

pubs.rsc.org