Strawberries are red fruits that, thanks to their mild flavor, have been used as a basic ingredient in the preparation of hundreds of recipes. Their plant, known by the scientific name "Fragaria ananassa", belongs to the Rosaceae family and, although it has been introduced to Europe since the 18th century, it is native to America.
Strawberries are known for their diuretic, anti-inflammatory and depurative properties. Moreover, thanks to their flavonoids, they help us fight oxidative stress and cognitive deterioration. From a nutritional point of view, strawberries stand out for their high concentration of antioxidants which, added to their vitamins and minerals, bring interesting benefits to the body.
In fact, as they are very low in calories, they are recommended to lose weight in a healthy way because they help control the feeling of hunger and support metabolic functions. In addition, their active compounds help regulate blood sugar levels and inhibit damage caused by free radicals.
10 healthy reasons to eat strawberries
1. Protects the eyes :
The antioxidant properties of strawberries can also help prevent the formation of cataracts - progressive opacity of the eye's lens - which can lead to blindness in old age. Our eyes require vitamin C to protect against exposure to free radicals from the sun's UV rays that can damage the lens proteins. It also plays an important role in strengthening the cornea and retina of the eye. Although high doses of vitamin C may increase the risk of cataracts in women over 65, researchers at the Karolinska Institutet in Stockholm note that the risk is due to vitamin C obtained from supplements, not from fruits and vegetables.
2. They increase immunity:
"Strawberries are an excellent source of vitamin C," says Madeleine Edwards, a registered dietitian based in Toronto. Most mammals-except humans-have the ability to naturally produce vitamin C, which is why it is so important for us to take it daily. "One serving of strawberries contains 51.5 mg of vitamin C - about half of your daily needs," adds Edwards. Double the serving and with a cup of strawberries, you meet all your needs." Vitamin C is known to increase immunity tenfold while being a powerful antioxidant that acts quickly. A 2010 UCLA (University of California, Los Angeles) study found that strawberry's antioxidant power becomes "bioavailable" or ready to work in the blood after eating it for only a few weeks.
3. Fight against bad cholesterol:
The ellagic acid and flavonoids in strawberries have antioxidant effects that are beneficial to the heart. They are powerful heart health stimulants that neutralize bad blood cholesterol and have an anti-inflammatory effect good for the heart.
4. High blood pressure control:
A source of potassium, strawberries promote heart health and help regulate blood pressure. In sufficient quantity, potassium can even lower hypertension.
5. They help fight cancer:
Vitamin C is one of the antioxidants that can help prevent cancer, since the immune system, when healthy, is the body's best defense. One phytochemical element, Ellagic acid-also present in strawberries-is another. "Ellagic acid has been shown to have anticancer properties, including the ability to inhibit the growth of cancer cells," says Madeleine Edwards. Strawberries contain other antioxidants such as lutein and zeaxanthin. Antioxidants are free radical deactivators that neutralize the potentially negative effects that free radicals can have on our cells," she adds. The term "free radical" refers to damaged cells that can weaken the cells around them by trying to repair themselves, an activity that can lead to cellular abnormalities and even cancer.
6. They reduce joint inflammation:
Antioxidants and phytochemicals in strawberries can help reduce joint inflammation, which can lead to arthritis and heart disease. A study by the Harvard School of Public Health found that women who ate 16 or more strawberries per week had 14 p. 100 less risk of having high levels of C-reactive protein (CRP)-indicating the presence of inflammation in the body.
7. They help maintain a healthy weight:
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention overall well-being. "In strawberries, there are few calories (about 28 per serving), no fat and little sodium and sugar," says Edwards. They contain natural sugars-but their total sugar content is quite low, 4 g per serving-and their total carbohydrate content is less than what is found in half a slice of bread. Triple your serving to 1.5 cups: you'll have a snack of less than 100 calories-and much healthier than pre-packaged 100-calorie snacks!"
8. They have anti-wrinkle effects:
The vitamin C contained in strawberries is essential for the formation of collagen, a substance favourable to the elasticity and resilience of the epidermis. Because aging causes us to lose collagen, eating foods that contain vitamin C can help keep our skin healthier and younger looking. But vitamin C is not the only natural anti-wrinkle in strawberries. Researchers at Hallym University in South Korea concluded that ellagic acid prevents the destruction of collagen and the inflammatory effect-two major factors in the development of wrinkles-after sustained exposure to UV-B radiation harmful to the epidermis.
9. Promotes prenatal health:
Strawberries are a good source of vitamin B or folate recommended for women who are pregnant or want to become pregnant. During the early stages of pregnancy, folate is involved in the development of the fetus. Finally, folic acid helps prevent certain birth defects.
10. They regulate blood pressure:
Potassium is another heart-healthy nutrient; with 134 mg per serving, strawberries are considered an "average source" of potassium by Alberta Health Services. Potassium can help regulate blood pressure and may even help lower hypertension by acting as a buffer against the negative effects of sodium. Given their effect on LDL reduction, inflammation and high blood pressure, strawberries have gained a reputation as one of the healthiest fruits for the heart you can eat.
Thanks to their high water content, about 92%, strawberries are one of the most moisturizing foods for the body. It is recommended to consume them in case of strong heat because they not only cool the body, but also help to stop the loss of liquids. Strawberries are excellent for sportsmen and women because they contain essential minerals that help balance the body's electrolytes.
