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Benefits Of A Magical Tiny Heart Shaped Fruit:

Structure:

The heart-shaped wonder fruit strawberry which is loved for its mouth-watering taste and its multiple nutritional benefits. The most interesting part is that the fleshy portion is not derived from the plant ovaries. Instead, each visible seed covering its outside is originated from one of the ovaries of the flower.

Season

Strawberries are available from April to August, making them the perfect summer fruit and have the highest nutritional value.

Nutritional Profile:

Strawberries are enriched with a good amount of vitamins and minerals like Vitamin C, Vitamin K, Folate, Potassium, Manganese, Magnesium and loaded with high levels of antioxidants like Polyphenols. They are low-calorie, the fiber-rich magical fruits.

USDA National Nutrient Database concludes that one cup of strawberries provides 3 grams of fiber, 12 grams of carbohydrates, and those just 8 strawberries provide a lot more vitamin C than an orange does. Another data suggests that a  100 g serving of raw strawberries contains about only 32 calories which makes them a low-calorie food.

nutrition profile

Multiple Benefits of having strawberries daily:

Improves Heart function

Inhibiting the Total and LDL cholesterol

Strawberries have high levels of antioxidants like ellagic acid and flavonoids like anthocyanin, catechin, etc. According to a 2004 research report by a Ph.D. student of Illinois University, these phenolic compounds lower the risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol.

inhibiting the total and LDL cholesterol

Lowers Blood-pressure

Strawberries are a very good source of potassium, which counters the effects of sodium in the body and reduces blood pressure. High levels of anthocyanins in the berries relax the blood vessels, helping lower blood pressure, and preventing cardiovascular problems.

lowers blood pressure

Prevents Stroke

The anti-inflammatory function of the antioxidants in strawberries helps to reduce the formation of blood clots that are linked with stroke. 

prevents stroke

Treats symptoms of arthritis and gout

The antioxidants in strawberries detoxify the body and reduce inflammation. The formation of free radicals causes the inflammation and deterioration of the muscles and tissues of the body. As a result, the joints don’t function properly, and harmful toxins build-up, causing conditions like arthritis and gout.

treats symptoms of arthritis and gout

Improves immunity

Vitamin C, present in strawberries helps to boosts the immune system thereby curing common cough and cold as it is said that 1 serving of strawberries offers about 150 percent of the body’s daily vitamin C requirement.

improves immunity

Reduce Inflammation

Strawberries reduce elevated blood levels of C-reactive protein (CRP) that increases inflammation in the body. A study conducted by the Harvard School showed that women who ate more than 10 strawberries in a week were 14% less likely to have elevated C-reactive protein levels.

reduces inflammation

Offers Protection Against Cancer.

Cancer formation and progression is often associated with oxidative stress and chronic inflammation. Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and even in human liver cancer cells. The protective effects of strawberries are due to ellagic acid and ellagitannins, which stop the growth of cancer cells

offers protection against cancer

Prevent Birth Defects

Folic acid is a very important nutrient during pregnancy, as it helps in preventing birth defects. Strawberries contain a good amount of folic acid and consuming them may help in ensuring optimal health during pregnancy.

prevents birth defect

Promotes healthy eyesight

Flavonoids, ellagic acid, and phenolic phytochemicals in strawberries reduce one’s risk of age-related vision problems like macular degeneration.

promotes healthy eyesight

Regulates blood sugar

Strawberries also contain ellagic acid that helps in slowing down the digestion of starchy foods which controls the rise in blood sugar levels posts a carbohydrate-rich meal. Strawberries also have a low glycemic index; hence they are unlikely to cause sharp spikes in sugar level when eaten by people with diabetes.

regulates blood sugar
image credit: dpcedcenter.org

Helps regulate mood

Strawberries benefit both of your emotional and mental functioning as seeds of strawberries contain the omega-3 fatty acid ie alpha-linolenic acid, which boosts the mood.

helps regulate mood
image credit: longevitylive.com

Boosts Brain Function:

Strawberries are rich in iodine, phytochemicals, which help maintain the proper functioning of the nervous system. Potassium in strawberries has been linked to an improved cognitive function by increasing blood flow to the brain.

boost brain fun ction

Alleviates allergy symptoms

Strawberries have immune-boosting and anti-inflammatory benefits as these are a great weapon against allergies. They contain an anti-allergy flavonoid named fisetin, which helps the body’s immune cells control the inflammatory reactions to allergens.

alleviates allergy symptoms
image credit: lifehack.org

Benefits Skin, Teeth

Skin:

The vitamin C in strawberries is used by the body to produce collagen, a protein which is essential to skin health. Vitamin C also acts as a free radical-scavenger which scavenge free radicals thereby fighting the development of skin cancer and premature aging.

strawberry beneficial for skin
image credit: theayurveda.org
Teeth:

Strawberries contain malic acid which acts as a natural teeth whitening agent. The fruit is an important part of a balanced diet as they contain a variety of vitamins and minerals. There should be at least 3 servings of fruits on a regular basis and it’s better if you eat alone not with any other complete meals.

teeth

What do you think?

Written by Subarna Ghosal

Subarna Ghosal, a graduate and postgraduate in Food and Nutrition from the University Of Calcutta and also a Certified Diabetes Educator from. Dr Mohan's Academy (NDEP), worked as a nutritionist, lifestyle Counsellor and also has specialization in Sports Nutrition and Pediatric Nutrition from IAPEN (The Indian Association Of parenteral and Enteral Nutrition)believes in making and creating permanent lifestyle changes which are Specific, measurable, attributable and easily achievable. My main motto in the nutrition field is to spread awareness among people about the complications of the diseases and how we can manage or treat by homemade lifestyle changes.
I love some quotes which boost me up a lot.
"Self Discipline is the key to good health"
"10,000 steps a day make a man healthy fit and fine"
"Take deeper breaths any time of the day to calm our mind"
"Drink at least 8litres of water a day"
"Stay always focussed on the important things in life"
"Try to start your day with a positive mind"
"Keep on listening to motivational videos at least one in a day"

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