Strawberries, a popular fruit choice, are members of the Rose family and the first fruits to ripen in the spring. According to the University of Illinois Extension, 94 percent of United States’ households consume strawberries, averaging an intake of 3.4 pounds of strawberries per person each year. Although most people choose strawberries for their taste, the fruit is also high in several nutrients especially those excellent for your sight.
The
antioxidant properties in strawberries may helps to prevent cataracts the
clouding over of the eye lens which can lead to blindness in older age. Our
eyes require vitamin C to protect them from exposure to free-radicals from the
sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also
plays an important role in strengthening the eye's cornea and retina. While
high doses of vitamin C have been found to increase the risk of cataracts in
women over 65, researchers from the Karolinska Institutet in Stockholm note
that the risk pertains to vitamin C obtained from supplements, not the vitamin
C from fruits and vegetables.
Vitamin
C is also one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s
best defense. A phytochemical called ellagic acid also found in strawberries is
another. “Ellagic acid has been shown to yield anti-cancer properties like
suppressing cancer cell growth,” says Edwards. “Strawberries [also] contain
antioxidants lutein and zeathancins. Antioxidants are scavengers to
free-radicals and neutralize the potentially negative effect they can have on
our cells,” she says. The term "free-radicals" refers to damaged cells
that weaken other cells around them in an effort to repair themselves, which
can lead to cell abnormalities and even cancer.
Other health benefits of strawberries
Strawberry
is low in calories (32 kcal/100g) and fats but rich source of health promoting
phyto-nutrients, minerals and vitamins that are essential for optimum health.
Strawberries
have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show
that consumption of straw berries may have potential health benefits against
cancer, aging, inflammation and neurological diseases.
Srtawberry
has an ORAC value (oxygen
radical absorbance capacity, a measure of anti-oxidant strength) of about
3577µmol TE per 100 grams.Fresh
berries are an excellent source of vitamin-C
(100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural
antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance
against infectious agents, counter inflammation and scavenge harmful free
radicals.
The
fruit is rich in B-complex group of vitamins. It contains very good amounts of
vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins
are acting as co-factors help the body metabolize carbohydrate, proteins and
fats.
Strawberries
contain vitamin A, vitamin E and health promoting flavonoid poly phenolic
antioxidants such as lutein, zea-xanthin, 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.
Furthermore,
They 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 controlling heart rate and blood pressure. Manganese is used by the body as a
co-factor for the antioxidant enzyme, superoxide dismutase. Copper is
required in the production of red blood cells. Iron is required for red blood
cell formation. Fluoride is a component of bones and teeth and is important for
prevention of dental caries.
These berries have the taste that varies by cultivar, and ranges from quite sweet to acidic. The berry features red pulp with tiny yellow color seeds piercing through its surface from inside. Top end has small, green leafy cap and stem that is adorning its crown. Each berry features conical shape, weighs about 25 g and measures about 3 cm in diameter. Although wild varieties are sometimes available in the market, large-scale production uses the modern "plasticulture" system. In this method, raised beds are formed each year, fumigated, and covered with plastic, which prevents weed growth and soiling of berries.
To wash strawberries, dip
them in cold water in a large bowl for few seconds and swish gently few times.
This helps remove any sand and insecticide/fungicide residues. Then, gently pat
them dry using paper towel or cloth. This method also helps berries bring to
room temperature, increase their flavor and enrich the taste. Then remove the
stems and caps by simply pinching off with your fingers or using a paring
knife.
Calories and Macronutrients
A
single cup of sliced strawberries contains only 50 calories, making it a
low-calorie food and popular diet choice. Most of these calories come from
carbohydrates. Each cup of strawberries contains almost 12 grams of carbohydrates.
Fiber contributes nearly 4 grams of these carbohydrates and just over 7 grams
come from simple sugars, like fructose, sucrose and glucose. Four of the
calories in strawberries come from protein. One cup of sliced strawberries
contains 1 gram of protein.
Vitamins
Strawberries
are also loaded with several important vitamins. A single cup of sliced
strawberries contains just over 94 milligramsof vitamin C, which exceeds the
daily vitamin C recommendation for both men and women. Ounce for ounce strawberries
offer more vitamin C than any citrus fruits, according to The University of
Illinois Extension.
One cup of sliced strawberries also contains approximately 29 micrograms of the B vitamin folate, making it a high folate food. Because folate is important in preventing birth defects, strawberries are an excellent snack for pregnant women. Each cup of strawberries also offers a little more than 44 international units of the fat-soluble vitamin, vitamin A.
One cup of sliced strawberries also contains approximately 29 micrograms of the B vitamin folate, making it a high folate food. Because folate is important in preventing birth defects, strawberries are an excellent snack for pregnant women. Each cup of strawberries also offers a little more than 44 international units of the fat-soluble vitamin, vitamin A.
Minerals
Strawberries
are also rich in potassium, offering 45 milligrams per cup. Potassium helps
with nerve signal transmission and muscle contraction and keeps your heart
pumping correctly. A cup of sliced strawberries also offers 23 milligrams of
calcium, the mineral that helps keep your bones and teeth strong. A cup of
sliced strawberries also contains almost 17 milligrams of magnesium and just
over 31 milligrams of phosphorus. In addition, strawberries contain small
amounts of the minerals iron and selenium.
Considerations
The
Produce for Better Health Foundation reveals that strawberries are fat-free,
saturated-fat free, sodium-free and cholesterol-free. These attributes make
strawberries an ideal component of a heart-healthy diet.
Caution
Strawberries may cause
serious allergic reactions in some sensitized individuals. Some of the most
common symptoms of strawberry allergy include swelling and redness of mouth,
lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes,
wheezing, gastrointestinal disturbances, depression, hyperactivity and
insomnia. Individuals who suspect allergy to these fruits may want to avoid.
References
- University of Illinois Extension; Strawberries and More Nutrition; 2011
- Food and Drug Administration; Fruits Nutrition Facts; January 2008
- Produce for Better Health Foundation; Strawberries; 2011
- University of Illinois Extension; Strawberries and More Facts; 2011
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