Nutritions in strawberries

Though I'm not a great fan of the infamous Strawberry Shortcake cartoons, I remembered many of my childhood friends were. But strawberries have always been one of my favourite fruits – bright red, juicy and sweet. They make excellent healthy snacks for any time of the day by dipping in sugar or simply eating them plain.

Strawberries are also chosen as perfect ingredients for salads, smoothies, bread, cakes and desserts, especially fondues. Due to their bright, appealing appearance, chefs also like to use them as decorations to enhance the presentation of dishes, making them more appetizing to the guests.

How did strawberry get its name?

It was believed that the word "strawberry" did not exist until 1538. During the harvest time, children would pick the fruits and string them on straws of grass to be sold, thus the fruit was named "strawberry".

In the olden days, strawberries originated from the wilderness of Europe and America. Wild strawberries are small and tend to bear fruits only during month of June. But now the berries we buy today are much bigger in size because they had been cross-pollinated by scientists over the years. The scientists crossbred the wild species with the Chilean strawberries which were so much bigger in size than the wild berries.

What are the nutritional properties in strawberries?

Strawberries are the only known fruit to have their seeds outside, with an average of 200 seeds per fruit. The leaves and roots of strawberries are claimed for their medicinal benefits in terms of easing diarrhea, digestive upsets and gout. You'll find strawberries leaves in blended herbal teas. The fruit juice is also used to treat sunburn, skin blemishes and discoloured teeth.

Nutrients found in strawberries include vitamin A, C and B6, fiber, potassium, folate and various antioxidants and flavonoids. These nutrients are important in boosting your immune system against diseases like cardiovascular diseases and cancers.

Compared to fruits like apples, oranges or bananas, they score highest in most of the nutrients. For example, 100g strawberries contain 60mg Vitamin C, which is more than 100g of oranges (50mg) will have. Best of all, they are low in calories and absolutely fat-free!

The Fighter against Heart Disease

Potassium, fiber and folate present in strawberries help combat heart disease. Studies have proved that potassium can significantly lower blood pressure, which may then reduce the risk of heart disease. Fiber, both soluble and insoluble, also lowers the risk of both cardiovascular diseases and hypertension. Homocysteine, an independent risk factor for heart disease, can be reduced by folate.

The antioxidants also play an important role in reducing oxidation of bad cholesterol. Oxidation speeds up the build-up of arteries-hardening plague, also known as arteriosclerosis, which endangers the heart. Besides as an antioxidant, the flavonoids have anti-inflammatory effect on arteries, meaning they prevent blood clotting, thereby reduces risk of stroke.

The Fighter against Cancer

Because strawberries are highly effective in fighting oxidation activity, they are ranked the top among 12 fruits that were analyzed. The credits go to the high levels of polyphenols and Vitamin C in strawberries.

Antioxidants protect your body cells from damage by carcinogens, the cancer-causing agents. They inhibit the carcinogens formation, block its initiation, as well as suppress the progression and spread of tumors. When strawberry extracts were added to cancer cells, it was found that it slows down the cancer's growth.

The Booster for Immune System

To have a long and healthy life, your immune system is the key. It is responsible for fighting infections and removing damaged or malfunctioning cells. But bad news is, your immune system ages with your age. So to maintain your immune system in tip-top condition, you need to load your body with plenty of vitamins, minerals and antioxidants.

As mentioned earlier, strawberries provide most of the nutrients beneficial to your immune system, and the body easily absorbs these nutrients.

Top Ten Skincare Food

In United States, strawberries are rated as one of the best foods for skin care and weight loss. Studies have shown that regular intake of strawberries can improve skin and hair conditions. They help you lose weight, due to its high fiber content and aspartic acid , so they are often included in a weight loss diet plan. The role of aspartic acid is to remove excess toxins from your body.

Selection and Storage

In the past, strawberries are not commonly found in supermarkets. But now with advanced cultivation methods, you are able to find them widely available from Australia or United States.

When choosing fresh fruit, look for ones that are a bright, deep red and very glossy, without green or white hard tips. The caps and leaves should be fresh green. If you like sweet strawberries, go for the bright red, smaller ones. Large ones can be watery.

Also ensure the top layer of ripe berries isn't hiding an unripe layer underneath because strawberries will not ripen after they were harvested. If there are red stains or liquid leaking from the box bottom, it means the berries had been on the shelf for too long and thus, not worth your money.

If you want your strawberries to stay fresh and last longer, do not wash them until you want to use them. Place them in a container, preferably in layers with paper towels in between the layers, and a dry paper towel at the bottom.

When you are ready to use them, wash them with the caps attached, under cool running water. Removing the caps cause the strawberries to absorb too much water and become soggy. After washing, you can pluck way the caps with your fingers or with a paring knife.

Author: Laura Ng

Laura Ng is passionate in providing quality nutritional facts and health tips, plus recommending 100% toxic-free vegan recipes to anyone who cares about his/her health. Join her iOneHealth Club now to receive more health secrets and freebies available to her members only. You'll gain plenty but lose nothing. Promised. Visit http://www.ionehealth.com now.

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