Strawberry Benefits, Nutrition

 

Strawberries are sweet, juicy, and vividly red.

They have good levels of folate (vitamin B9) and potassium and are a good source of vitamin C, manganese, and folate.

Strawberries are incredibly high in plant components and antioxidants, which may help with blood sugar regulation and heart health.

Health Benefits:

These berries include polyphenols and antioxidants that promote heart health and guard against cancer. And so does the vitamin C that these berries include, which also supports the health of your skin and hair. The abundance of fiber in these berries facilitates digestion and promotes weight loss.

1-Strengthens the Immune System:

One of the most crucial vitamins for boosting the immune system is vitamin C.  Strawberries are among the fruits that are highest in vitamin C and advised eating them fresh to maximize the vitamin C content.

The various immune system components were found to be enhanced by vitamin C supplementation in a study done in Switzerland.

Researchers from South Africa found that taking vitamin C supplements led to higher levels of immunoglobulin, an antibody, and an essential immune system component. The ability of strawberries to treat asthma and allergies is well documented.

2-Might Control Blood Pressure:

Strawberries contain anthocyanins, potent antioxidants that open up blood vessels and relax their lining to lower blood pressure. Strawberries are a good source of potassium, a vitamin that lowers blood pressure.

3-Reduces the Risk of Cancer:

Because strawberries contain anthocyanins, it has been demonstrated that they can help prevent cancer.

"Naturally occurring anthocyanins in red fruits act as antioxidants and lessen oxidative stress in the body. With their anti-inflammatory and antimutagenic (protective against potentially damaging gene alterations) actions, they also help prevent cancer.

Strawberries are a particularly good source of fiber and vitamin C, both of which have been shown to guard against colon and esophageal cancer.

4-Improves Memory:

For nerve cells in the brain to communicate with one another and produce protective sheaths, ascorbic acid, or vitamin C, is necessary. To improve mental abilities like memory, decision-making, and recall, communication between these cells is crucial.

Once more, antioxidants deserve praise. Strawberries' high antioxidant content shields the brain's cells from oxidative damage brought on by free radicals. Additionally, they alter how the brain's neurons communicate with one another. In the end, this results in better brain health.

5-Constipation Prevention:

Constipation is avoided as a result of the high water and fiber content, which enhances intestinal function. They also help to maintain intestinal health by reducing gastrointestinal problems and, thanks to the antioxidant vitamins and chemicals they contain, they can help prevent colon cancer.

6-Efficient in Combating Anemia:

Fruits like strawberries are high in folate or vitamin B-9. They are effective at producing healthy red blood cells because they contain folate. Anemia can result from a folate shortage, and it also helps the body's cells grow and regenerate.  Women must have adequate folate each day while they are still able to bear children.

7-Beneficial to Heart Health:

The majority of the phenolic compounds found in strawberries are called flavonoids. These phytochemicals are bioactive and offer several health advantages. These substances prevent atherosclerosis (arterial stiffening) and aid in maintaining normal blood pressure by combating free radicals and reducing the development of oxidative stress. 

Strawberries are the best food to protect your heart from the disease since they are rich in antioxidants and polyphenols. Strawberries include anthocyanins, the antioxidants that give them their red color, which safeguard the lining of the circulatory system from plaque buildup and control blood pressure.

8-Can Help You Lose Weight:

Strawberries' high water and pulp content can help you feel full. "Strawberries have a low glycemic index, which is a gauge of how rapidly a food raises our blood sugar levels. This helps to maintain the proper level of blood sugar.

Strawberries are excellent for shedding pounds because of the ellagic acid and antioxidants that they contain.

Since it inhibits the hormones that make you slim, chronic inflammation is one of the factors contributing to weight gain. The remarkable anti-inflammatory fruit strawberry maintains the activity of hormones that help people lose weight.

Additionally, the master antioxidants anthocyanins boost the body's production of the hormone adiponectin. This hormone lowers appetite while accelerating metabolism. It may also cause fat burning.

9-Defeat Cholesterol:

Strawberries help to enhance the lipid profile of the blood by lowering levels of the bad cholesterol LDL and triglycerides thanks to vitamin C, anthocyanins, and fiber.

Pectin, a form of soluble fiber that decreases the body's levels of LDL (bad cholesterol), is known to be present in strawberries. 

10-Aids in Maintaining Controlled Blood Sugar:

Along with the antioxidants, strawberries also contain ellagic acid, which slows down the digestion of starchy meals. This prevents the blood sugar from rising after a starchy meal. Additionally, it aids those who have type 2 diabetes in controlling their blood sugar levels .

11-Reduces the Harm that Smoking Causes:

Vitamin C levels in smokers' blood are decreased. Tissue damage is unavoidable when the body's levels of reactive oxygen species, highly reactive chemical compounds created as a result of molecular oxygen's (O2) electron receptivity, rise.

For typical biologic activities, reactive oxygen species act as cell signaling molecules. Reactive oxygen species production, however, can also result in harm to numerous cellular organelles and functions, which can ultimately impair normal physiology. As a result, smokers require antioxidants that inhibit ROS more than non-smokers do. Strawberries assist smokers to make up for vitamin C deficit in this way because of their high vitamin C concentration.

 Additionally, they aid in the reduction of oxidative stress, which is characterized as an imbalance, by battling reactive oxygen species. Consequently, oxidative stress—defined as an imbalance between the generation of reactive oxygen species and a cell's antioxidant capacity—is decreased, and tissue damage is prevented.

12-Keep your Eyes Healthy:

The antioxidants in strawberries may also aid in preventing cataracts, which is the clouding of the eye lens and can eventually result in blindness as people age. Vitamin C is necessary for the protection of our eyes from the harmful UV rays of the sun's free radicals, which can harm the lens' protein. The cornea and retina of the eye are strengthened in a significant way by vitamin C. 

13-Could Combat Inflammation:

Strawberries contain quercetin, and a University of Massachusetts study found that quercetin consumption and regular exercise can lower the development of atherosclerotic plaque.

Strawberries are also a great source of vitamin C, which is essential for reducing inflammation. Additionally, this vitamin helps to reduce the signs and symptoms of gout and arthritis. High levels of C-reactive protein ( CRP) have been discovered to indicate rising inflammation levels in the body. 

14-May Maintain Healthy Teeth:

Malic acid, an astringent and tooth-whitening agent found in strawberries, functions as a tooth-whitening agent. This implies that you can whiten your teeth using this fruit. Simply mash the strawberry into a pulp and combine it with the baking soda to create a homogeneous mixture (24). Spread the mixture over your teeth with a soft toothbrush. After 5 minutes, thoroughly wash your teeth with toothpaste and rinse.

Stronger teeth are a result of vitamin C's role in maintaining healthy and strong gums. Because of this, those who don't get enough vitamin C may experience issues with their gums. Strawberries, which are an excellent source of vitamin C, support oral health.

15-Might Possess Anti-Aging Qualities:

Once more, credit must be paid to the potent antioxidants! These shield our body from oxidative harm and delay the onset of aging symptoms including wrinkles, drooping skin, and fine lines.

They are also excellent suppliers of lycopene, an antioxidant that has a significant anti-aging effect. Strawberries include anthocyanins, which shield the skin from oxidative stress and delay aging.

Vitamin C is typically found in high concentrations in the skin. Vitamin C gives the skin suppleness and a youthful appearance by promoting the synthesis of collagen, which slows the development of wrinkles. Additionally, it shields the skin from UV light damage. For healthy skin, it is crucial to consume adequate vitamin C each day.

Nutrition:

According to a trusted source from the United States Department of Agriculture (USDA), 166 grams (g) of sliced, fresh strawberries contains the following nutrients:

calorie count: 53

1.11 g of protein, 

12.7 g of carbs, 

3.30 g of dietary fiber.

27 milligrams of calcium (mg)

 0.68 mg iron

22 mg magnesium, 

40 mg phosphorus

254 mg. of potassium

97.60 mg of vitamin C

40 micrograms of folate

20 international units of vitamin A

Strawberries are a great source of phytochemicals, which are plant-based molecules that support health in addition to vitamins and minerals.