Surprised health benefits of Strawberries

 

Incorporating strawberries into a nutritious diet can help protect against a variety of health conditions, including type 2 diabetes, as evidence suggests that the fruit can reduce post-meal increases in blood sugar levels in individuals who are overweight or obese. Additionally, the components of strawberries may help protect against a range of cardiovascular, stroke, and cancer risks, as well as increased blood pressure and improved constipation. Moreover, strawberries are rich in fiber, as well as a variety of other essential vitamins, minerals, and antioxidants. You can eat them raw or fresh, and they can even be used in jams and desserts.

This article will provide you everything you need to know about strawberries.

 

Surprised health benefits of Strawberries

Nutritional properties:

Strawberries are packed with all the good stuff you need to stay healthy. According to the United States Department of Agriculture (USDA), a cup of sliced fresh strawberries has 53 calories, 1.11 grams of protein, 12.7 grams of carbs, 3.30 grams of dietary fiber, and a bunch of other important vitamins, minerals, and nutrients. And above, they're packed with plant compounds that can help encourage wellness, like ellagic acid, flavonoids like anthocyanin, and more.

 

Health benefits of strawberries:

The nutrients in strawberries help support the body’s defense against the below conditions.

1. Protects heart health

Eating strawberries could be a great way to keep your heart healthy. According to a study, the anthocyanins in strawberries can help reduce your risk of heart attack, while the quercetins in the berries can help reduce atherosclerosis. Potassium is also important for heart health, but there's a link between how much of it you eat and how likely you are to get heart disease. And above, some research has shown that eating strawberries can help protect you from certain conditions like heart disease and diabetes, which can make you more likely to develop heart disease. Eating strawberries can also help lower triglycerides, which are fats found in the blood.

Strawberries may also:

• Improve vascular function
• Decrease oxidative stress
• Increase blood antioxidant status
• Reduce inflammation
• Improve your blood lipid profile

2. Cancer

Strawberries and other berries contain compounds that may help prevent certain cancers. Few study found that these compounds are mainly effective in preventing gastrointestinal (breast) and gastrointestinal cancers, but may also help prevent lung (prostate), liver (liver), and pancreatic (pancreatic) cancers. It's thought that the protective effects of strawberries could be linked to ellagic acid, which helps fight off cancer cells. This need to do more research in humans to figure out how strawberries can help us fight cancer before we can make any definitive statements.

3. Enhance brain power

As you get older, your brains can start to lose some of their sharpness, but research suggests that eating strawberries can help protect your brain's processing abilities as you age. A study found that regular intake of strawberry improves thinking and processing skills, and it also reduced the risk of Alzheimer's disease by 34%. The antioxidants in strawberries help protect cells, and some of them also help reduce inflammation in the body, which is a major factor in Alzheimer's disease.

4. Supports immune system

Strawberries contain a large amount of vitamin C, also known as acorbic acid, which your body cannot produce on its own. In rare instances, people who do not consume enough of this essential vitamin suffer from scurvy (a condition characterized by bleeding, bruising, and anemia). Vitamin C is essential for wound healing. It may also protect against and treat respiratory infections and systemic infections. Studies have shown that vitamin C stimulates the production of T-cell lymphocytes, which help to eliminate infected and malignant cells. B-cell lymphocytes help to produce antibodies, which help to protect the body from future infections.

5. Aids manage blood sugar

If you're worried about having too much sugar in your blood, it can lead to Type 2 diabetes and can even increase your risk of heart disease. If you're looking for a way to keep your blood sugar in check, strawberries might be a good option. A study found that eating strawberries with a slice of white bread dropped 26% of the amount of insulin released compared to eating bread and cucumber. The study also found that eating the bread with strawberries, raspberries, and cranberries weakened a post-meal spike in blood sugar. Eating strawberries on their own is a great way to keep your diet healthy, especially if you don't want to worry about them being loaded with calories.

6. Reduces inflammation

Internal inflammation is one of the main causes of heart disease. It is caused by lifestyle factors such as poor diet, lack of physical activity and smoking. Eating more strawberries is a great way to improve your heart health. The most common antioxidant in strawberries is anthocyanin, which has anti-inflammatory properties.

7. Manages high blood pressure

Strawberry contains potassium, which may help lower blood pressure in people with hypertension. According to a study, potassium helps balance the effects of sodium on the body. The researchers found that eating foods high in potassium can reduce blood pressure, helping to reduce the risk of heart attack and stroke.

8. Constipation

High fiber foods, like strawberries, help keep your bowel movements regular. Fruits are high in fiber, which helps keep your stool moving through your intestinal tract and prevents constipation. Experts also suggest increasing your water intake to support regularity. While it’s important to drink lots of fluids, consuming water-rich foods, like fruit, can help as they contain 80-90% water.

 

How strawberries consume in a diet?

Strawberries come in various varieties, including fresh, frozen and freeze dried. They are also available in various jams and jellies. If you want to eat strawberries, you should check the labels for added sugars on frozen and dried strawberries. You can also look for all-fruit spreads with no added sweeteners or fillers when shopping for jams or jellies. Instead of eating strawberries, consider adding them to a healthy diet that includes other fruits, vegetables, whole grains, lean protein, beans, fish, poultry without the skin, and low fat dairy foods.

Below are some tips for including more strawberries in diets:

• If you're looking for something to add to your chicken salad, cut up some strawberries and spread them over some plain yogurt.
• Make a delicious parfait with layers of strawberries, almonds, and other fruit.
• You can also add them to a fruit salad, sprinkle them over oatmeal, or mix them with other fruits to make a salsa.
• You can also make a smoothie by blending them with banana and yogurt. And don't forget to serve them over pancakes and waffles.

Adverse effects of strawberries:

Strawberries are pretty easy to eat, but allergies are pretty common, especially in kids. Strawberries have a protein that can make people allergic to birch pollen, apples, and other pollen-food-based foods. People who are allergic to strawberries can experience things like redness, itching, tingling, swelling, and even breathing problems. It's thought that the protein that causes allergies is related to the anthocyanins in strawberries. People who would be allergic to strawberries usually don't mind eating colorless, white strawberries. Plus, strawberries have goitrogens that can mess with the thyroid in people with thyroid issues. Strawberries have one downside, they may have pesticide residue.

 

Conclusion:

Strawberries are a delicious, low-calorie fruit that's packed with vitamins, minerals, fiber, potassium, antioxidants, and plant compounds. Some of these compounds have powerful health benefits, like lowering cholesterol, lowering blood pressure, reducing inflammation, and reducing oxidative stress. Moreover, they can help prevent big blood sugar and insulin spikes. So, if you're looking for a healthy fruit to add to your diet, strawberries are a great choice. The only downside is that conventionally grown strawberries contain pesticides, but you can avoid that if you buy the organic variety. You can easily incorporate them into your diet with a spoonful of yogurt or a spinach salad.

 

FAQ

Are strawberries good for weight loss?

Yes, Strawberries are a low-calorie and high-fiber snack, making them a convenient and guilt-free option for weight loss. With a calorie content of approximately 30 per 100 grams, the fiber in strawberries can help to promote feelings of satiety, thus reducing the risk of overindulgence. When taken as part of a weight loss plan, strawberries can help to support a balanced diet.

 

Do strawberries have any nutritional value?

Strawberries are a nutrient-rich fruit and are considered to be one of the best sources of vitamin C. Vitamin C increases your immune system and promotes skin health. Strawberries are rich in potassium, manganese and other minerals. They also contain antioxidants, which help protect your body from oxidative stress and inflammations.

 

How do strawberries promote skin health?

Strawberries are great for your skin because they're packed with vitamin C, which helps build collagen, keep your skin looking young, and fight off the signs of getting older. Plus, the antioxidants in strawberries help protect your skin from free radicals from UV rays and other environmental pollutants, so you don't have to worry about your skin aging or damaging. Eating strawberries can help give you a more glowing and youthful look, and its part of a balanced skincare regimen.

 

Are there any potential side effects of eating strawberries?

Strawberries are safe for most people, however, some people may have an allergic reaction to strawberries. Allergic reactions may include itching, hives or swelling. In rare cases, an anaphylactic reaction, which is a severe allergic reaction, may occur. Strawberries contain natural compounds such as oxalates. These compounds may worsen kidney stone formation in people with kidney stones. Therefore, if you have a kidney stone history, it is best to limit your consumption of strawberries. As always, it is important to consult with your healthcare provider if you have any concerns or have any pre-existing conditions.

Reference Used:

https://www.medicalnewstoday.com/articles/271285#nutrition

https://health.clevelandclinic.org/benefits-of-strawberries/

https://www.healthline.com/nutrition/foods/strawberries