Hi friends! Another article from a medical journal on the health benefits of strawberries, nutritional information and ways to include them in the diet. Because fresh summer strawberries are one of the most popular, refreshing and nutritious berries around.
Fruits and vegetables of all kinds, including strawberries, offer many health benefits. The World Health Organization (WHO) suggests eating 400 grams of fruits and vegetables a day, they can reduce the risk of heart disease, diabetes and cancer.
1. Preventing Heart Disease
Strawberries may have a preventive effect against heart disease due to their high content polyphenols are plant compounds useful for the body.
One reliable source (PubMed® 2019 report) advises that anthocyaninfound in strawberries has been linked to a lower risk of a heart attack known as myocardial infarction.
Flavonoid quercetin, which is also present in strawberries, is a natural anti-inflammatory compound that reduces the risk of atherosclerosis.
Fiber and potassiumfound in strawberries also support heart health.
2. Stroke Prevention
The 2016 meta-analysis included studies that assessed antioxidants quercetin, kaempferol and anthocyanin.
This meta-analysis examined the link between the antioxidants found in strawberries and the risk of stroke. It turned out that they moderately reduced the risk of stroke after the study authors took into account cardiovascular risk factors.
3. Oncological diseases
The powerful antioxidants in strawberries can fight free radicals (PubMed® 2016 report). The review shows that this factor can suppress tumor growth and reduce inflammation in the body.
While no fruit acts as a direct cancer treatment, strawberries and similar berries may help reduce the risk of developing the disease in some people.
4. Blood pressure
Due to their high potassium content, strawberries may benefit people at increased risk of high blood pressure by helping to offset the effects of sodium in the body.
Low potassium intake is just as important a risk factor for high blood pressure as high sodium intake. Strawberries are a delicious and enjoyable way to help people consume more potassium in their diets.
One cup of chopped fresh strawberries, or 160 g, contains a number of important nutrients:
Here are some helpful tips for including more strawberries in your diet:
- Dice the strawberries and add to the chicken salad.
- Make your own fruity cocktail with fresh fruit.
- Add chopped strawberries to plain unsweetened kefir or yogurt.
- Combine chopped strawberries with spinach salad with walnuts and cheese.
- Toast a whole grain bagel and top with light cream cheese and strawberries.
- Place some frozen unsweetened strawberries in a blender with banana, skim milk, and ice for a quick, summer drink.
While strawberries are a beneficial addition to any diet, people who want to eat them should do so in moderation.
Fruits tend to be high in sugar despite their nutritional benefits.
There is also a risk that strawberries may contain pesticide residues. Each year, the Environmental Working Group (EWG) compiles a list of fruits and vegetables with the highest levels of pesticide residues.
Strawberries often rank high on the list. The EWG encourages people to buy organic strawberries to reduce the risk of pesticide exposure. And it, therefore, can only be grown in your garden.
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