Why increasing your intake of strawberries is a good idea
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You ought to love strawberries if you don't already. They are a true superfood in addition to being juicy, summery, and tasty. Strawberries are a nutrient-dense food that is also bursting with antioxidants (like vitamin C). Some of these advantages may even surprise you. (Preventing wrinkles, please!).
The ten advantages of strawberries are listed below, and don't forget to try these delicious strawberry dishes to make your summertime more sweeter.
The ten advantages of strawberries are listed below, and don't forget to try these delicious strawberry dishes to make your summertime more sweeter.
What are the berries called?
Fragaria, a member of the rosaceae family of plants, is the most widely consumed berry fruit worldwide. The flavor, size, and texture of the more than ten species of Fragaria vary, but they all have the same distinctive heart-shaped form and red-seeded flesh.
Since strawberries transmit their seeds outdoors and grow runners that eventually generate roots that give rise to clone plants, they are not truly fruits. Approximately seven fresh berries make up one of
Benefits of strawberries for nutrition
A serving of 80g strawberries offers:
101KJ/26Kcal
A serving of 80g strawberries offers:
101KJ/26Kcal
0.5g fat,
0.4g protein,
and 4.9g carbs
13.0 g fiber and
136 mg of potassium
49 mcg folate and
46 mg vitamin C
Give your immunity a boost
Madeleine Edwards, a licensed dietitian located in Toronto, states that strawberries are a great source of vitamin C. With the exception of humans, the majority of mammals are able to spontaneously synthesize vitamin C, which is why it's crucial to meet your daily needs.
According to Edwards, "one serving contains 51.5 mg of vitamin C—about half of your daily requirement.
" "To get 100%, double a serving to make one cup." A well-known immune system enhancer, vitamin C is also a potent antioxidant that acts quickly.
Continue to have clear vision.
Strawberries include antioxidants that may help prevent cataracts, a condition that clouds over the lens of the eye and can cause blindness in later life.
In order to shield our eyes from the damaging UV rays of the sun and free radicals that might harm the protein in the lens, we need vitamin C.
The cornea and retina of the eye are strengthened in part by vitamin C.
High dosages of vitamin C have been linked to an increased risk of cataracts in women over 65,
High dosages of vitamin C have been linked to an increased risk of cataracts in women over 65,
but the danger is specific to vitamin C from supplements rather than vitamin C from fruits and vegetables, according to researchers at Stockholm's Karolinska Institutet.
Prevent cancer
As the body's strongest defense against cancer, vitamin C is one of the antioxidants that can aid in this regard. Another is ellagic acid, a phytochemical also present in strawberries. According to Edwards,
"anti-cancer properties like suppressing cancer cell growth have been shown with ellagic acid." The antioxidants lutein and zeathancins are also present in strawberries. According to her, antioxidants mitigate the potentially harmful effects that free radicals may have on our cells by scavenging them.
Boost the resilience of the skin
Strawberries are a great source of vitamin C because they help produce collagen, which increases the suppleness and resilience of skin. Eating foods high in vitamin C may lead to healthier, younger-looking skin since as we age, we lose collagen. However,
this fruit has other naturally occurring wrinkle-fighting agents than vitamin C.
After prolonged exposure to UVB rays that damage skin, researchers at Hallym University in the Republic of Korea found that ellagic acid significantly inhibited the breakdown of collagen and the inflammatory response,
two key elements in the formation of wrinkles, in human skin cells.
Reduce cholesterol levels
One of the main causes of mortality for Canadian women is heart disease, according to the Heart and Stroke Foundation. Fortunately, strawberries provide many health advantages, including strong heart-healthy effects. According to Edwards, "flavonoids, or phytochemicals, and ellagic acid can provide an antioxidant effect that can benefit heart health in various ways."
"One method is to fight the build-up of plaque in arteries caused by low-density lipoprotein, or LDL—bad cholesterol in the blood. Another benefit they offer is an anti-inflammatory impact, which is beneficial to the heart.
After studying the advantages of strawberries on a cholesterol-lowering diet, researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto came to the conclusion that eating strawberries also decreased oxidative damage.
After studying the advantages of strawberries on a cholesterol-lowering diet, researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto came to the conclusion that eating strawberries also decreased oxidative damage.
Cut down on bothersome inflammation
Strawberries include antioxidants and phytochemicals that may help lower joint inflammation, which can contribute to arthritis and heart disease.
According to a Harvard School of Public Health research, women who consume 16 or more strawberries weekly have a 14% lower risk of having high levels of C-reactive protein (CRP), a marker of inflammation in the body.
Control your blood pressure.
Another vitamin that is good for the heart is potassium, of which strawberries are a "medium source" with 134 mg per serving, according to Alberta Health Services.
By buffering the harmful effects of sodium, potassium can help decrease high blood pressure and even assist control blood pressure. Strawberries are considered one of the healthiest fruits to consume because of its ability to lower blood pressure, inflammation, and low levels of low-density lipoprotein (LDL).
Might reduce joint discomfort
Strawberries' anti-inflammatory properties may help reduce the discomfort associated with joint diseases like osteoarthritis. According to one study,
obese people who drank a 50g drink made from freeze-dried strawberries every day for 12 weeks experienced less discomfort and inflammation.
Increase your consumption of fiber
For a healthy digestive system, fiber is essential, and each serving of strawberries naturally contains roughly 2 g.
Constipation and diverticulitis, an intestinal inflammation that affects around 50% of those over 60, are two issues that can result from a low fiber diet. Additionally, fiber can help combat type 2 diabetes. According to Edwards, "fiber helps slow the absorption of sugars
(i.e., glucose) in the blood." "Therefore, persons with diabetes can have strawberries in their diet—in moderation.”