With la just around the corner, one of the fruits that takes center stage is the strawberrywhich can be enjoyed either alone or in a smoothie or with yogurt, as well as the typical ones with whipped cream, on ice cream or as part of a multitude of cakes.
But beyond its sweet and sour taste, and its intense aroma, there are many other compelling reasons that compel us to include this food in our diet.
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We are talking about a fruit from the forest, with a very pleasant flavor, which is why almost everyone likes it, and whose young leaves can also be eaten as vegetables, although the latter is quite rare in our country.
Its origin is located in Europe, specifically in the region of the Alps. Some information places the first crops in France in the fifteenth century. And it was the Spanish, Portuguese and English who exported it to the rest of Europe, America and even some parts of Asia.
Depending on the varieties, strawberry trees flower from the last weeks of winter to early summer. Therefore, we can find strawberries on the market from the last weeks of February to the month of July.
As explained by the (FEN), it stands out because:
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It is a fruit with low energy content, with fructose, glucose and xylitol.
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And if it is especially known for something, it is for being a source of vitamin C, with a percentage even higher than that of oranges. An average serving of 150 grams gives us 86 mg of .
Nutritional values of strawberries (per 100 grams)
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Energy (kcal): 40
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Proteins (g): 0.7
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Total lipids (g): 0.5
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Carbohydrates (g): 7
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Fiber: 2.2
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Water (g): 89.6
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Calcium (mg): 25
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Iron (mg): 0.8
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Iodine (µg): 8
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Magnesium (mg): 12
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Zinc (mg): 0.1
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Sodium (mg): 2
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Potassium (mg): 190
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phosphorus: 26
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Thiamine (mg): 0.02
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Riboflavin (mg): 0.04
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Niacin (mg): 0.6
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Vitamin B6 (mg): 0.06
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Folates (µg): 20
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Vitamin C (mg): 60
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Vitamin A: 1
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Vitamin E (mg): 0.2
Strawberries protect our heart
According to research published in the scientific journal , eating strawberries in addition to blueberries may reduce the risk of heart attack in women. And this is due to one of the pigments present in strawberries, called anthocyaninswhich are also found in other fruits, vegetables and even cereals.
Researchers from the (United States) have analyzed the data of more than 9,000 women, over 18 years of age, and have reached the following conclusion:
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Participants who ate one of these fruits three or more times per week had a lower risk of suffering a cardiac event compared to those who only ate them sporadically.
Of course, until now it has only been shown that the reduction of this risk is greater only in young women, so more trials are necessary to gauge the real impact of anthocyanins on cardiovascular health.
Reduce the risk of type 2 diabetes
Another study, from (United States), confirms that eating strawberries can help reduce risk factors for type 2 diabetes, a disease that 13.8% of Spaniards over 18 years of age already suffer from.
Specifically, people with obesity and insulin resistance who have higher than recommended blood glucose levels can benefit from all the properties that strawberries have.
Therefore, they are an ideal fruit for pre-diabetic patients, and even for those who already suffer from this disease. This is what the Professor Britt Burton-Freeman:
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“Data support the inclusion of strawberries in a heart-healthy diet (diabetes increases the risk of cardiovascular disease) in adults with moderate hypercholesterolemia.”
The recommended daily vitamin C
The recommended amount of vitamin C is 90 milligrams a day for men and 75 milligrams for women. With these data, only an average serving of strawberries (about 150 grams) is enough to reach the vitamin C intake recommended by specialists.
150 grams of strawberries contain 86 milligrams of vitamin C, so the recommended daily amount is exceeded. It is also achieved with a medium orange, about 225 grams, which provide 82 milligrams of vitamin C.
Although vitamin C does not cure a cold or the flu, it can help us. Because what it does do is strengthen our immune system and increase our defenses, which is, without a doubt, something essential to recover from a flu or catarrhal process.
Strawberries, one of the most antioxidant fruits
As specified by the FEN, strawberries are one of the fruits with the highest capacity, “which is not only due to its anthocyanin content, but also to the presence in its composition of significant amounts of polyphenols (ellagic acid) and vitamin C , which contributes to the protection of cells against oxidative damage”.