Most of the health benefits associated with strawberry nutrition are due to the presence of anti-inflammatory antioxidants. Strawberries contain anti-aging flavonoid antioxidants called anthocyanin and catechin which have been associated with lowering the risk for chronic diseases including cancer and cardiovascular disease.
Studies also link strawberry consumption with eye health, neurological health, protection against skin damage, lower levels of inflammation, and even decreased arthritis pain, due to their ability to fight free radical damage.
With just 49 calories per cup, a relatively low amount of sugar, a good source of dietary fiber, and numerous health benefits, strawberries are one of the most nutrient dense fruits there is.
Strawberry Nutrition Facts
One cup of fresh strawberries contains:
Just 49 calories
0 grams of fat
7 grams of sugar
3 grams of fiber
1 gram of protein
4 mg Vitamin C (149%)
2 IU Vitamin A (89%)
.6 mg Manganese (29%)
36 mcg Folate (9%)
233 mg Potassium (7%)
8 mg Magnesium (5%)
3 mcg Vitamin K (4%.
Strawberry Nutrition Benefits1
Rich in AntioxidantsAccording to studies done on the topic of strawberry nutrition, strawberries are a high source of various antioxidants including uteolin, gallic acid, flavonols, quercetrin, and many others too. Strawberries contain two of the principle micronutrients (vitamins) which act as antioxidants in the body, vitamin A (in the form of beta carotene which is a precursor to vitamin A) and vitamin C (in the form of ascorbic acid).
These are one of the body’s first lines of defense, reducing free radical damage that leads to inflammation and chronic disease development. Antioxidants “donate” electrons to unstable free radicals which are missing electrons. This means that free radicals do not go looking to take electrons from nearby healthy cells, which will then be destroyed.
Antioxidants slow the occurrence of oxidative stress from taking place, which is responsible for the aging process and formation of most diseases including cancer, heart disease, diabetes, and neurological disorders. Although free radicals are present inside of everybody and are a naturally occurring phenomenon, eating foods like strawberries which contain antioxidants helps to counteract their damaging effects, to reduce inflammation, and to slow the aging process.
2. Protects Against Cancer
Research has shown that another strawberry nutrition benefit is the ability to fight against cancer. Individual compounds in strawberries have demonstrated anticancer activity in several different experimental systems. Research has shown that strawberry benefits include the ability to block initiation of cancer cell formation (called carcinogenesis) and suppressing progression and proliferation of cancerous tumors.
In controlled studies, results showed that when participants were given strawberry extract containing anthocyanin antioxidants, human liver cancer cells were significantly inhibited compared to the group that did not receive the extract. Berry consumption is also associated with a lower risk for breast, colon, prostate, and skin cancer too.
3. Defends Against Heart Disease
Strawberry antioxidants help lower the risk of cardiovascular disease by inhibiting “bad” LDL-cholesterol oxidation, limiting plaque build-up in arteries, improved blood vessel function and blood pressure, and decreasing the tendency for dangerous blood clots forming inside blood vessels (called thrombosis). Furthermore, strawberry extracts have been shown to decrease the inflammatory response within the body, which is one of the major causes of heart disease.
Strawberry antioxidants fight the oxidation process too, which is crucial because oxidative damage has been linked to an increased risk of experiencing a heart attack, stroke, or other forms of coronary heart disease.
In studies involving strawberry nutrition, researchers have also found that for people following a diet intended at preventing or reversing heart disease, adding strawberries and other fruit has an additional benefit of making the diet more appealing, palatable, and sustainable long-term.
4. Protect Skin From Damage
Internal and external influences over time alter the condition and appearance of skin as we age. As a consequence of a poor diet, sun exposure, and environmental toxins, the skin undergoes photo-aging, inflammation, and may show signs of immune dysfunction, acne, and other skin disorders.
Luckily, nutrition researchers are developing new insights into the relationship between nutrient-rich food intake and skin health. Studies show that certain plant foods prove to be very beneficial for optimal skin conditions, including foods high in antioxidants like strawberries are.
One of the best foods for skin health includes strawberries and other berries. Berries contain antioxidants like vitamin A and vitamin C which are associated with improving skin properties including hydration, sebum production, lower levels of wrinkles and discoloration, a reduced risk for skin cancer, and improved elasticity.
High levels of vitamin C, one of the biggest benefits of strawberry nutrition, has additional benefits related to promoting collagen synthesis, photo-protection from ultraviolet A and B, lightening hyper-pigmentation, and improving a variety of inflammatory rashes that can appear on the skin too.
5. Benefits Brain Health & Prevents Neurodegenerative Diseases
Yet another benefit of strawberry nutrition is that studies indicate that diets rich in strawberries and other berries may have the potential to protect against aging in the brain. Berries are high in flavonoids, especially anthocyanidins, which are known to improve cognition in experimental studies.
When researchers evaluated whether long-term intakes of berries and flavonoids were associated with slower rates of cognitive decline in older adults, the results showed a positive correlation between higher berry consumption and a slowed rate of oxidation damage in the brain.
For this reason, health professionals recommend that the general population include berries in their diet as often as possible for their ability to defend against oxidative stress and inflammation in the brain, loss of memory, and diseases like Alzheimer’s and dementia.
6. Aids in Detoxification
Many people in developed nations consume a diet that is filled with many convenience and packaged foods, which unfortunately are often loaded with multiple forms of sugar, refined fats, artificial ingredients, and toxins which are hard on the digestive system.
Strawberry nutrition detoxifies the body by helping to restore the health of the digestive tract, promoting digestive regularity, and providing anti-inflammatory antioxidants.
Strawberries provide antioxidants vitamin A and vitamin C which are a necessary part of any ongoing detoxification efforts by your body, in addition to dietary fiber. Vital antioxidants are especially needed during the body’s detox process in order to neutralize and eliminate toxins which induce excessive free radical damage, inflammation, and digestive disorders.
And dietary fiber from strawberries can help to keep the digestive system in good health by preventing constipation, balancing the pH level of the gut, and reducing inflammation in the gut which can result in leaky gut syndrome and other digestive conditions. Each one-cup serving of fresh strawberries provides 3 grams of dietary fiber, which is about 10% of your daily needs.
7. High in Manganese
One cup of strawberries provides an impressive 29% of your daily manganese. Manganese is needed for proper nervous system and brain health and helps to prevent neurological disorders like Parkinson’s disease and epilepsy according to studies. It is also a mineral needed in the formation of bones, connective tissues, in order to make blood-clotting possible, and to produce enough reproductive sex hormones.
8. Supports Healthy Pregnancy
Strawberries are a good source of folate, supplying about 9% of your daily needs with every one cup of fresh berries. Folate is a type of B vitamin that helps tissues grow, cells to properly function, and is crucial for a healthy pregnancy. Consuming or taking the right amount of folate before and during pregnancy helps prevent certain birth defects, including spina bifida. Folate also helps prevent anemia.
No comments:
Post a Comment