19 Surprising Benefits of Strawberry
The amazing health benefits of strawberry include improved eye care, proper brain function, relief from high blood pressure, arthritis, gout, and various cardiovascular diseases. The polyphenolic and antioxidant content of strawberries makes them beneficial for improving the immune system, preventing various types of cancers, and for reducing the signs of premature aging.
What is a Strawberry?
A strawberry (Fragaria) is a sweet, red heart-shaped fruit,
which is much loved for its delicious taste. Native to many parts of
the world, it belongs to the rose family and has a distinct, fragrant
aroma.
Despite its name, a strawberry is not a berry botanically. It is
an aggregate accessory fruit, which means that the fleshy part is not
derived from the plant ovaries. Instead, each visible seed
covering its outside is borne from one of the ovaries of the flower.
Also, the strawberry leaves can be eaten raw, cooked, or even used to
make tea.
- June-bearing strawberry
- Everbearing strawberry
- Day-neutral strawberry variety
Strawberry Nutrition
Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich fruits, which are abundant in antioxidants and polyphenols [1]. A cup of [2] strawberries contains only 49 calories, provides 3g of fiber, and 12g of carbohydrates.
Health Benefits of Strawberry
Let’s look at the most popular health benefits of strawberries in detail below.
1. Improves Heart Function
Strawberries have high levels [3] of heart-healthy antioxidants like ellagic acid and flavonoids like anthocyanin, catechin, quercetin,
and kaempferol. These phenolic compounds lower the risk of
cardiovascular diseases by inhibiting the formation of total and LDL
(bad) cholesterol. They also relax the blood vessels, causing improved
blood flow and preventing cardiovascular problems.
Additionally, the
high fiber content, vitamin C,
and folate in strawberries form an ideal cardiac health pack as they
effectively reduce cholesterol in the arteries and vessels.
2. Skin Care
Strawberries contain salicylic acid, alpha hydroxy acid
(AHA), and ellagic acid, which reduce hyperpigmentation, prevent acne,
and remove dead skin cells. For a face mask for glowing skin, crush 4-5 strawberries and mix it with a tablespoon of honey. Apply on the face, leave it till dry, and wash off.
3. Anti-Aging
Vitamin C in strawberries boosts collagen production, tones the skin, and has an anti-aging effect. Also, a study [4]showed that its extract is abundant in anthocyanins and protects against ultraviolet radiation.
4. Eye Care
Eating strawberries can prevent eye conditions like dry eyes,
degeneration of the optic nerves, macular degeneration, vision defects,
and increased susceptibility to infections. Antioxidants in
strawberries, such as
flavonoids, phenolic phytochemicals, and ellagic acid, can help avoid
almost all eye problems because they protect against free radical
scavenging activity.
5. Reduces Hypertension
Strawberries are rich in potassium and magnesium, both of which are vasodilators, meaning that they reduce hypertension
and the rigidity of arteries and blood vessels. This eases the flow of
blood to various parts of the body and keeps them functioning at their
full potential.
6. Prevents Cancer
Vitamin C, folate, anthocyanins, quercetin, and kaempferol are just a few of the many flavonoids in strawberries that act as excellent [5]
antioxidants. Together, they form an excellent line of defense
to fight cancer and tumor growth. Daily intake of strawberries is
connected to a drastic reduction in the presence and metastasis of
cancer cells. A study [6] showed that freeze-dried strawberry powder showed results to prevent esophageal cancer.
7. Boosts Immunity
Vitamin C present in strawberry boosts [7] the
immune system and helps in curing common cough and cold. A single
serving has approximately 150% of your daily requirement of vitamin C!
8. Treats Arthritis & Gout
Strawberries are abundant in antioxidants and detoxifiers,
which help reduce arthritis and gout pain. They also aid in preventing
arthritic symptoms such as degeneration of muscles and tissues, drying
up of the lubricating fluids in the joints, and accumulation of toxic
substances and acids (such as uric acid) in the body.
9. Boosts Brain Function
Strawberries are rich in iodine, vitamin C, and phytochemicals, which help maintain [8]
the proper functioning of the nervous system. Potassium, in
strawberries, also has been linked to an improved cognitive function by
increasing blood flow to the brain. Furthermore, a research [9] on older women showed that higher consumption of blueberries and strawberries, rich in anthocyanins and other flavonoids, is linked with a slower progression of cognitive decline.
10. Weight Loss
Strawberries boost the production
of the adiponectin and leptin, both of which are fat-burning hormones.
They help reduce appetite, decrease glucose, and reduce body weight and
fat, all of which promote weight loss.
11. Prevents Birth Defects
Folic acid
in strawberries is a necessary nutrient, especially during pregnancy,
as it helps in preventing birth defects. It is also important for
ensuring optimal health during pregnancy.
12. Reduces Inflammation
Strawberries reduce elevated blood levels of C-reactive protein (CRP), a substance produced by the liver that increases inflammation in the body. A study [11]
conducted by the Harvard School of Public Health showed that women who
ate more than 16 strawberries in a week are 14% less likely to have
elevated C-reactive protein levels.
13. Stroke
The anti-inflammatory power of the antioxidants in strawberries helps reduce the formation of blood clots that are linked with stroke.
14. Constipation
Due to its high fiber content, strawberries help boost digestion and prevent constipation. It also prevents diverticulitis, an inflammation of the digestive tract, which can cause fever and nausea.
15. Diabetes
Studies show that [12] eating strawberries, which have a low glycemic index, can lower the risk of developing type 2 diabetes. Additionally, another study [13] showed that eating strawberries improved glycemic control among diabetics.
16. Hair Health
The rich variety of antioxidants, ellagic acid, and vitamins help battle hair loss, moisturize the hair, and prevent dandruff.
17. Bone health
Manganese, vitamins C and K, and potassium, in strawberries help improve [14] bone health. Vitamin K and potassium assists in higher bone density by retaining calcium in the body.
Strawberries contain malic acid, a natural teeth whitening agent. Mix the crushed fruit with baking soda until blended and put it on your teeth. Leave it on for 5 minutes and lightly use a toothbrush to whiten the teeth.
19. Treats Puffy Eyes
Strawberries help reduce the appearance of puffy eyes. For a quick fix, place slices of the fruit on your eyelids and relax for ten minutes.
Strawberry Uses
Strawberries are often eaten raw directly or by adding them
to fruit salads, custards, and various other recipes. They are
also extensively used in processed food items, including ice creams, jams, jellies, squashes, syrups, confections, baked goods, chocolates,
and even in medicines due to their extraordinarily rich flavor, taste,
and color. But nothing beats fresh strawberries plucked from the bush
and eaten raw!
How to select and store?
- Select organic, locally grown strawberries, as they are safe to eat and have a sweet, wholesome flavor.
- When you choose strawberries, look for the ones that are red and fragrant.
- The imported variety is available all year round.
- They are highly perishable and should be eaten in a couple of days.
- You can refrigerate them for a week or freeze them for up to six months.
Strawberry Side Effects
Excessive consumption of strawberries can cause:
- Diarrhea and gas
- Liver disease
- Yellow skin (jaundice)
- Pain and swelling (inflammation) of the lining of the respiratory tract
- Gout, arthritis
- Nervous tension
- Water retention (edema)
- Kidney ailments, kidney stones
- Fever
- Allergic reactions
Source:https://www.organicfacts.net
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