Strawberry is an abundant source of vitamin C , which is an antioxidant and prevents colds, infections, and also strengthens bones and teeth. It has anthocyanins (a chemical that gives its color) and helps prevent premature aging of the skin and arteriosclerosis.
Strawberries have a sustained cultivation between February and spring, when the fruits taste and smell better. There are more than 600 varieties of this cultivated fruit that differ in taste, size and texture. In addition to those that are grown by man, there are wild strawberries that grow spontaneously, have an intense flavor and are small.
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Strawberry benefits
The benefits of strawberry are excellent for health. Besides being delicious, it is a good source of various vitamins (C, K, B2, B5, B6, and B9) and minerals (copper, iodine, potassium, magnesium, silicon). Here are eight reasons to include strawberries in your diet.
Dietary benefits
If you need to supplement the daily dose of dietary fiber, with a cup of strawberries you get around 13% with only 43 kcal. Helping to reduce blood pressure and keeping digestion in its usual state.
Antioxidant benefits
Strawberries contain a chemical called “phenols.” Anthocyanin is a special phenol found in strawberries, which gives this rich fruit the red color, although it is known that the antioxidant properties of anthocyanin are found within the fruit, it is debated whether the antioxidants in anthocyanin-rich foods can be absorbed by the body once digested.
Fortunately, when we consume foods high in anthocyanins, the level of uric acid in the body increases, which serves as an antioxidant agent.
Anti-inflammatory benefits
The phenols in strawberries also fight many inflammatory diseases such as atherosclerosis, asthma, and osteoarthritis, through inhibition of the enzyme cyclooxygenase (COX).
Strawberries, however, do not cause any of the possible side effects, such as stomach and intestinal bleeding or bleeding.
Benefits of strawberry in cancer prevention
The antioxidant and anti-inflammatory combination of strawberries is well known for fighting the appearance of many different forms of cancer . Thanks to flavonoids (quecetin and kaempferol), folic acid and vitamin C , strawberry is an incredible defensive barrier against potentially cancer cells.
Strawberry benefits for healthy eyes
“The Archives of Ophthalmology” recently published a study or in which it ensures that three or more servings of strawberries (in addition to other types of fruits with vitamin C) a day can reduce the possibility of having macular degeneration, which sometimes leads to age , by more than a third.
Benefits as an excellent source of vitamin C
100 grs. of strawberries contain 136% of the recommended daily dose of vitamin C , an effective antioxidant that helps lower blood pressure, ensuring a healthier immune system and fighting the appearance of eye diseases related to old age , for example, macular degeneration and cataracts.
Manganese benefits from taking strawberries
A serving of strawberries has 21% recommended manganese per day, a vital substance that acts as an anti-inflammatory and antioxidant agent.
As we raise our levels of SOD (superoxide dismutase, which is the enzyme that protects the mitochondria that is exposed to oxygen), manganese reduces cellular inflammation, collaborates with the improvement of other causes of many cardiovascular diseases and helps fight against oxidative stress and free radicals.
Do not miss all the information about Manganese: Contraindications, Side Effects, Benefits and Sources
Strawberry benefits for bone health
Manganese is also good for bone health , because it helps in the formation of bones and the maintenance of proper structure. The potassium and vitamin K and magnesium in strawberries are also important in this regard.
What is the best way to eat strawberries?
Strawberries and other fruits should preferably be consumed in their natural state . Avoid cutting or crushing them since in contact with oxygen, the antioxidants in strawberries are lost . If taken in juice form, opt to drink it right away while its beneficial substances are still there. Also avoid cooking the strawberries, since much of the vitamin C is lost, if you have to do it, choose the steaming method.
It is best to consume organic strawberries , but if you cannot do so, it is important that you rinse them well because the strawberry is one of the fruits with the highest amounts of pesticides.
In which cases are strawberries not indicated?
Despite all the benefits of this food for health, there are cases in which consumption should be controlled:
- People with a predisposition to developing kidney stones : due to the presence of oxalic acid, a substance that causes kidney stones, intake should be done only under the supervision of a nutritionist.
- With intestinal disorders such as diverticular: having citric acid and insoluble fibers, the strawberry causes irritation in the intestine and worsens the symptoms of patients suffering from this type of problem.
Strawberry Nutritional Information
| Components | Quantity per 100g |
| calories | 39 calories |
| proteins | 1,0 g |
| fats | 0,6 g |
| carbohydrates | 7,4 g |
| fibers | 2 g |
| C vitamin | 72,8 mg |
| Soccer | 22 mg |
| Hierro | 0,9 mg |
Strawberry is an excellent fruit to help with weight loss, because it has fewer calories, as well as watermelon or kiwi, for example. More information about fruits for weight loss in our article.
Strawberry and melon salad
This is a fresh salad recipe to accompany lunch or dinner. When the strawberry is used in salads, juices or vitamins , it is important to wash it well before removing the leaf, because if it is done later the water enters the strawberry and it spoils easily.
Ingredients
- 1/2 iceberg lettuce
- 1 small melon
- 225g sliced strawberries
- 1 piece of cucumber of 5 cm, finely sliced
- fresh mint leaves
Ingredients for the sauce
- 200 ml plain yogurt
- 1 piece of cucumber of 5 cm, peeled
- Some fresh mint leaves
- Half a teaspoon of lemon zest
- 3-4 ice cubes
Preparation mode
Place the lettuce in a container, add the strawberries and cucumbers without the peel. Next, blend all the sauce ingredients in a blender. Serve the salad with a little sauce on top.
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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.