Strawberries are on the “dirty dozen” list, meaning they are among the fruits and vegetables with the highest pesticide residues. Consider buying organic strawberries or wash them thoroughly before consuming.
Strawberries can be eaten in a variety of ways from jams, pies and cakes, to ice cream and salads. Known for their sweet and sour taste, strawberries are, however, best eaten as they serve to reduce consumption added sugar (except in salads, of course). But, in addition to being a much loved ingredient for desserts, strawberries are also appreciated for their numerous health benefits. Eating strawberries can protect the heart, help manage blood sugar levels, increase immune system, regulate blood pressure levels and also improve brain function. Strawberries are also a good source of antioxidants, dietary fiber and are low in calories and fat.
Speaking to indianexpress.com, Dr G Sushma Consultant Clinical Dietitian, CARE Hospitals, Banjara Hills, Hyderabad said: “Strawberries are an excellent source of C vitamin which plays a vital role in supporting our immune system, promoting collagen synthesis for healthy skin and acting as a powerful scavenger of harmful free radicals in the body.
Additionally, strawberries offer a good source of dietary fiber and also contain essential minerals that contribute to the proper functioning of the heart and muscles. Folate, also known as vitamin B9it’s another nutrient that supports cell division and DNA synthesis and is present in strawberries, Dr. Sushma added.
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The nutritional profile of strawberries
Strawberries consist mainly of water (91%) and carbohydrates (7.7%). They contain only small amounts of fat (0.3%) and protein (0.7%). The approximate nutritional profile of about 100 grams of strawberries, shared by Dr. Sushma, is as follows:
Calories: 32
Water: 91%
Protein: 07. grams
Carbs: 7.7 grams
Sugar: 4.9 grams
Fiber: 2 grams
Fat – 0.3 matches
Vitamin C: 98% of the Daily Value (DV)
Calcium: 1% HD
Iron: 2% HD
Potassium: 3% of the DV
Health benefits of strawberries
Strawberries are not only delicious but also offer various health benefits. Dr. Sushma shared them as:
* Rich in Antioxidants: Strawberries are rich in antioxidants such as anthocyanins, ellagic acid and quercetin. These elements help fight oxidative stress and reduce the risk of chronic diseases such as heart disease, cancer and neurological disorders. Antioxidants also possess anti-inflammatory properties that promote overall health and well-being.
* Strengthens the immune system: The high vitamin C content in strawberries strengthens the immune system and supports the body’s defenses against infections and diseases.
* Boost Cognitive Function & Memory: The antioxidants found in strawberries promote brain health and reduce the risk of age-related cognitive decline.
* Good for eye health: Strawberries are rich in antioxidants such as vitamin C and flavonoids which play a vital role in eye health, reducing the risk of cataracts and age-related macular degeneration.
* Promotes Collagen Production: Strawberries also contribute to skin health by promoting collagen production, reducing wrinkles and protecting against damage caused by environmental factors.
* Improves Digestive Health: The fiber content in strawberries promotes good digestion, prevents constipation and contributes to a healthy gut microbiota.
How many strawberries can diabetic patients consume?
The glycemic index scale is used to rank foods by carbohydrate content. Food that comes with a high score immediately raises your blood sugar, while food that comes with low scores only gradually raises your blood sugar.
Strawberries have a low glycemic index (GI), therefore, they can be consumed in moderation by diabetics as part of a balanced diet. With a little portion control, diabetics can happily enjoy a 1-cup serving. Due to the fruit’s low glycemic index, the impact on blood sugar levels is limited, Dr. Sushma explained.
Things to keep in mind
Some things to keep in mind when consuming strawberries are:
Allergies: Some people may have strawberry allergies. If you have a known allergy, it’s important to avoid consuming them.
Pesticides: Strawberries are in the dirty dozen, which means they’re among the fruit and vegetables with the highest pesticide residues. Consider buying organic strawberries or wash them thoroughly before consuming.
Individual health conditions: While strawberries have numerous health benefits, it’s important to consider individual health conditions and dietary restrictions. It is therefore important to consult a healthcare professional or registered dietitian for personalized advice.
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First published on: 2023-06-09 at 12:30 CEST
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