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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