Strawberry

Strawberry Nutritional Value

Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).

The nutrients in 3.5 ounces (100 grams) of raw strawberries are:

• Calories: 32
• Water: 91%
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Sugar: 4.9 grams
• Fiber: 2 grams
• Fat: 0.3 grams

May Improve Heart Function

Strawberries have high levels of heart-healthy antioxidants such as ellagic acid and flavonoids like anthocyanin, catechin, quercetin, and kaempferol. According to one research, these phenolic compounds help lower the risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol. 

Another Harvard Medical School study found that young and middle-aged women who had three or more servings of a half cup of strawberries or blueberries weekly were 34 percent less likely to have a heart attack. The high levels of anthocyanins in the berries relax the blood vessels, helping lower blood pressure, and preventing cardiovascular problems. The high fiber content, vitamin C, and folate in strawberries form an ideal cardiac health trio.hey can reduce the cholesterol in the arteries and vessels. 

Boost Brain Function

Strawberries are rich in iodine, vitamin C, and phytochemicals, which help maintain the proper functioning of the nervous system. Potassium, also in strawberries, has been linked to improved cognitive function by increasing blood flow to the brain. A Harvard research shows that higher consumption of flavonoids, particularly from blueberries and strawberries, reduced rates of cognitive decline in older people.

Skin Care

Strawberries can protect your skin from pollutants and UV damage. A 2017 Italian study suggests that strawberry-based formulations for cosmetic purposes can protect the skin against UV-induced damage. Using strawberry masks regularly can keep the skin fresh and clean. Another study suggested that strawberry may be useful in preventing free radical-induced skin damage because of its antioxidant properties. 

How to use: To make an easy face mask for glowing skin, crush 4-5 strawberries and mix the pulp with a tablespoon of honey. Apply on the face, leave it until dry, and wash off. Strawberry moisturizing lip balms also help keep lips hydrated.

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. A paper exploring nutritional solutions for age-related eye diseases recommended strawberries for its rich vitamin C content. Published in the journal, Clinical Interventions in Aging, it found that vitamin C provided the eye with vital antioxidant protection. 

Another study, published in the journal Nutrients in 2018, termed vitamin C as an essential nutrient in repairing the tissues in the eye. It reviewed different studies to conclude that vitamin C-rich foods like strawberry could prevent glaucoma. 

Diabetes

Eating strawberries may lower the risk of developing type 2 diabetes as strawberries have a low glycemic index, which a study published in the British Medical Journal confirmed . Another study funded by The Canadian Institutes of Health Research showed that eating strawberries improved glycemic control among people with diabetes. Another research shows that it can help in managing hyperglycemia-linked type 2 diabetes. 

Boost Immunity

Vitamin C, present in strawberries and many other types of fruits, helps boost the immune system and helps in curing common cough and cold. One cup of strawberries can meet your daily requirement of vitamin C. 

Relief from Arthritis & Gout

The Arthritis Foundation recommends eating strawberries as they are abundant in antioxidants and detoxifiers, which help reduce gout and arthritis pain. They also aid in preventing arthritis 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. 

Weight Loss

Strawberries are popular among people who want to lose weight. Not only are they delicious, it can also help you lose weight. According to the book 25 Fat Burning Juice Recipes, strawberries boost the production of adiponectin and leptin, both of which are fat-burning hormones. They help reduce appetite, decrease blood sugar, and reduce body weight and fat, all of which promote weight loss. Also, strawberry lemonade sparkling water is a natural way of flavoring water and increasing liquid intake, which also helps in shedding pounds.

May Help in Preventing Birth Defects

Folic acid is a necessary nutrient, especially during pregnancy, as it helps in preventing birth defects. Strawberries are a good source for folic acid. 250 gm of strawberry can meet 30 percent of your daily folate intake.

Bone Health

A 2017 research study shows that strawberries have analgesic and anti-inflammatory properties and may help fight osteoarthritis. This US study was conducted on obese adults with evidence of knee osteoarthritis. Only a quarter cup of berries can provide the needed antioxidants to help manage inflammation levels and prevent free radical damage. Also, manganese, vitamins C and K, and potassium help improve bone health.

Constipation

Due to their fiber content, strawberries help boost digestion and prevent constipation. They can be particularly good for children. Stanford Children Health recommends strawberry for constipation in children because of its moderate fiber content. 

Other Health Benefits

Strawberries are also useful in some other ways:

Hair Health: The rich variety of antioxidants, ellagic acid, and vitamins help battle hair loss, moisturize the hair, and prevent dandruff. For glossy hair, mix 5-6 crushed strawberries with 1 tablespoon of yogurt. Massage this into damp hair and rinse off after 10-15 minutes. Shampoo as usual. This works as a natural hair conditioner.

Teeth whitener: Strawberries contain malic acid which acts as a natural teeth whitening agent. Strawberry sugar-free gum is also a popular option. 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.

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