Strawberries nutrition health benefits
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Science and Research
Where do strawberries come from?
Fruits of all types, including strawberries, offer many nutritional and health benefits. The World Health Organization (WHO) indicates that daily consumption of 400 grams (g) of fruit and vegetables may lower the risk of chronic conditions like heart disease, obesity, diabetes, and cancer.
We look at the health benefits of berries, their nutritional advice, and ways to incorporate them into the diet.
Strawberries are one of the most popular berries consumed globally. Wild strawberries are native to areas of the earth called temperate regions. These areas include most of Europe, Asia, North America, and the lower half of South America, such as Chile. And for hundreds of years, they've been cultivated in these and other areas throughout the planet.
The USA generates by far the most berries globally, at well over 1 million metric tons (quite close to 3 billion pounds) annually. This amount is approximately 30 percent of strawberries commercially produced globally. US adults average about 7.5 pounds of fresh strawberry consumption each year. Over 100 different kinds of strawberries are grown commercially worldwide.
To achieve maximum yields in the brief season, farmers protect emerging berries out of the muddy soil. This was done traditionally by placing a layer of straw around every plant, giving it the name strawberry.
Strawberries come from the rose family of plants (Rosaceae). This remarkable family comprises a high number of familiar foods, including many popular berries. Other berries found in this family include blackberries, loganberries, boysenberries, and raspberries. Apples and loquats are also members of the rose family. So are almonds, apricots, cherries, peaches, plums, and prunes. The strawberries we buy from the typical supermarket all belong to the genus Fragaria.
Strawberry health benefits
Strawberries for Low Carb Diets
Like any other fruit, there are some carbohydrates in strawberries. However, as a fruit full of fiber and water, these have low total carb content. There are less than 8 grams of carbohydrates in berries (100 g ) To place this in perspective, 100 g of peanuts has 23 grams of carbs, almost four times the carbohydrates in strawberries. These carbohydrates in strawberries are simple sugars such as glucose, sucrose, and fructose. So, 100 g of berries contains only 32 calories as they contain 91% water.
Among the biggest challenges of a low-carb diet is to have the ability to consume enough fruits. If you're on a strict low-carb-high fat diet or a Keto Diet, you might even be cutting out all fruits out of your daily diet. It is true - fruits are high in carbohydrates and natural sugars. Strawberry works well with any low carb diet.
Strawberries for gut health
Rich In Fiber
The carbohydrates in berries contain 26% fiber. That is why the net carb content of a cup of the fruit is quite low. Each cup of whole strawberries contains 3 g of dietary fiber, both soluble and insoluble types of fiber. These fibers improve gut health and aid in digestion. They also make sure that the basic sugars contained in them are absorbed in the blood gradually, preventing blood sugar spikes.
Strawberries for brain health
Enhance Brain Health
Strawberries are rich in natural anthocyanin antioxidants that may help enhance brain function. They may also help reduce advancing age-induced oxidative stress, inflammatory reactions, and varied degenerative diseases. Degenerative diseases are problems that usually worsen with time. Strawberry anthocyanins also enhance neuronal and cognitive brain functions and eye health.
Strawberries for type 2 diabetes
Low Glycemic Index And Glycemic Load
Most evaluations of berries reveal a glycemic index (GI) value of approximately 40. This GI for strawberries wouldn't just be considered low but is also substantially lower than the GI for several other fresh fruits, such as apricots, bananas, cantaloupes, pineapples, and watermelons (and, naturally, dried fruits such as figs that have a more concentrated sugar content after being dried). The low GI of berries appears to match up nicely with recent research studies on their blood sugar impact. One cup of those berries provides roughly 10 percent of our daily recommended folate (400 micrograms). Folate deficiency has been correlated with increased risk of type 2 diabetes, which explains the essential part of their blood sugar impact. Improvements in type 2 diabetes are also shown with a higher intake of folate. Coupled with the significant number of animal studies which show improved blood sugar regulation after strawberry ingestion, in addition to the low GI value for berries as well as their supply of nutrients such as folate, we hope to see future studies which document the benefits of berries for reducing risk of type 2 diabetes in people, and also perhaps also for improved blood glucose regulation in men already diagnosed with this condition.
Diabetics will be happy to learn that strawberries not only have a low GI, but they also have an extremely low Glycemic Load (GL) - half a cup has a GL of just 1.5. Glycemic Load takes into consideration the connection between serving size and content. GL might be a better indicator of how any food containing carbohydrates affects blood glucose levels. The antioxidants in them (specifically ellagitannins and ellagic acid) add to the many advantages of strawberries. These antioxidants have great potential for the management of hyperglycemia and hypertension connected to type 2 diabetes.
Cardiovascular benefits of strawberries
Improve heart health
Not surprisingly, the abundant antioxidant and anti-inflammatory content of berries can pave the way for remarkable cardiovascular benefits. Research about the antioxidant content of berries is providing us with an increasing number of research about decreased lipid peroxidation in blood vessel linings after strawberry consumption and less malondialdehyde formation also. Strawberry intake has also been linked to better free radical scavenging action. Of particular interest in this field of research has been the impact of strawberry consumption on the activity of an enzyme known as paraoxonase-1 (PON-1). This enzyme can help break down lipid hydroperoxides (LOOH), and this procedure can help safeguard our blood vessels because the excessive existence of LOOH can increase our risk of blood vessel damage as LOOH is highly reactive. In studies to date, strawberry ingestion has ranged from 2-4 cups every day over 10-30 days.
The phytochemicals in strawberries, especially anthocyanins and ellagic acid, have been linked with heart health benefits. In a 2009 Nutrition Journal study, freeze-dried strawberry powder enhanced lipid profile and lipid peroxidation in 16 women with metabolic syndrome. By consuming two cups of the strawberry drink daily for four months, their total cholesterol and LDL-cholesterol levels were significantly lowered.
Strawberries for anti-inflammatory diet
Strawberries are rich in Vitamin C, making them great for skincare and immune health. They also contain potassium, manganese, and folate (Vitamin B9) that are important for essential body functions. They contain plant antioxidants and other chemicals, which provide numerous health advantages by fighting free radicals.
While the fiber in strawberries prevents blood glucose spikes, the anthocyanin antioxidants work well for postprandial insulin and inflammation sensitivity. The advantages of strawberries also incorporate a natural decline in the amounts of C-reactive protein (CRP) in the blood that causes inflammation. This lowering makes them a must-add to your anti-inflammatory diet.
Risks & Precautions
1. Berries can be a frequent allergen. If you have allergies to birch pollen, then you're more likely to create a secondary food allergy to strawberries. The most common symptoms are experienced in the throat and mouth, tingling, itching, watery eyes, or runny nose. Although the white strawberry variety is known to contain less of the allergen, avoid them if you experience a strawberry allergy. You should always consult with your health expert if you are concerned about food allergies or anaphylaxis.
Strawberries have 8.12 Gram of natural sugars per cup.
While strawberries are a healthy addition to any diet, individuals should consume them in limited portions.
2. Despite their nutritional benefits, fruits contain sugar. Strawberries contain 8.12 milligrams of sugars per cup, so moderation is a wise strategy.
3. There's also a risk that berries may contain pesticide residue. The Environmental Working Group (EWG) suggests that individuals should buy organic strawberries to decrease the risk of pesticide exposure. However, if organic produce is pricey, know that eating conventionally grown food far outweighs the risk of pesticide exposure.
4. Beta-blockers, a kind of medicine that doctors most commonly prescribed for heart disease, might increase potassium levels in the blood. When taking beta-blockers, individuals should consume high-potassium foods, like strawberries, in moderation. Too much potassium in your diet can be harmful to people whose kidneys aren't fully functional. The high potassium in the bloodstream may result in vomiting, breathing problems, and heart palpitations.
Strawberries offer a broad selection of nutrients and can lower the chance of cardiovascular disease, diabetes, indigestion, and stroke. They provide plenty of Vitamin C, fiber, fiber, and antioxidants. Strawberries can add a burst of sweetness into a healthy diet, although individuals with kidney issues should be careful about eating a lot of strawberries.
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