Eight reasons to reap the benefits of strawberries in spring
We’re in the middle of strawberry season. The spring months delight us with the sweetest time to taste this very interesting and nutritionally beneficial fruit. But they are also very versatile and we can prepare countless dishes with them: salads, desserts, smoothies… We are talking about a fruit whose consumption in Spain, according to Spain Food Consumption Report 2022is 2.40 kg per person per year and is among the ten most consumed fruits in 2022 after pears, tangerines and watermelons.
Are you curious about these fruits and wondering why they should always be in the kitchen, besides their sweet taste and juiciness? Why is it interesting from a nutritional point of view?
Nutritional value of strawberries
Strawberries offer so much more than just a burst of sweetness. They are also interesting for their nutritional and antioxidant content:
- They are low in calories: Strawberries give us only 33 kcal per 100 grams, which is not much considering how sweet they are. They are so low in calories because they contain about four grams of free sugars for every gram.
- Antioxidants: Strawberries are an important source of antioxidants, which help reduce oxidative stress. Study findings published in Nutrition Journal They show that after analyzing more than 3,100 foods, strawberries and berries are among the most powerful sources of antioxidants, besides blueberries and blackberries. Antioxidants neutralize free radicals, unstable oxygen molecules that can damage cells. In general, fruits rich in antioxidants are associated with a lower risk of chronic diseases associated with oxidative stress.
- Vitamin C: one of the most powerful antioxidants is vitamin C, a nutrient that is not only found in oranges, as both contain the same amount. They contain almost 98 milligrams of vitamin C, which is more than an orange. This vitamin helps our immune system function properly and allows us to form collagen in blood vessels, cartilage, teeth and skin.
- Potassium: Strawberries are a good source of potassium, which has been shown to help protect against heart disease. This nutrient may help lower blood pressure because it helps reduce the effect of sodium on blood pressure. Thus, prioritizing the consumption of potassium-rich foods while reducing sodium intake is an ideal way to reduce the risk of high blood pressure.
To all these nutrients we must add calcium, phosphorus, magnesium and carotene.
Why else should you eat strawberries?
There are other reasons why our body will appreciate it if we add more strawberries to our diet. Here are the reasons:
- Improve your cholesterol levels: meta-analysis published in British Journal of Nutrition shows that after high consumption of strawberries, there is a significant improvement in cholesterol levels.
- They help reduce inflammation: Strawberries are not only rich in vitamin C, but also antioxidants, especially anthocyanins, anti-inflammatory substances that help us reduce chronic inflammation. According to a study published in AntioxidantsThe antioxidants in strawberries may help prevent and control conditions associated with inflammation, such as cardiovascular disease. Anthocyanins are also plant pigments responsible for the blue, purple or red color of vegetables and fruits, including strawberries.
- They facilitate digestion: Due to their high fiber content, strawberries may help improve digestion and prevent constipation, according to research published in The New York Times Magazine. Nutrients. Additionally, thanks to fiber, various studies show that it can help reduce insulin response and improve insulin resistance, as well as slow down the absorption of sugar.
- They help reduce the risk of heart attack: A Harvard study of nearly 100,000 young women found that eating at least three servings of strawberries a week reduced the risk of heart attack by 32%. Experts attribute this to the effect of high levels of antioxidant anthocyanins.
Can you be allergic to strawberries?
Any fruit can cause allergies. One group that is often associated with allergic reactions are the rosaceae, such as peach, apricot, nectarine, cherry, apple, pear, as well as strawberries and many others.
Of all the foods, peach is the most allergenic and, contrary to what we usually think, and as reported by the Spanish Society of Clinical Immunology, Allergology and Pediatric Asthma (SEICAP), allergies to strawberries are rare. Even if we are allergic to peach, we are likely to tolerate other rosaceas well.
What processing and storage needs do strawberries have?
Not all fruits are stored in the refrigerator. But before going into detail about how best to preserve strawberries, we must keep in mind that we are dealing with a non-climacteric fruit, meaning it does not ripen after being picked and must do so on the plant itself. Hence the importance of harvesting it when it has reached maximum ripeness before consuming it as food.
When purchasing, it is very important to choose those that are not wrinkled or damaged. At home, the first thing we will do is put them in the refrigerator to keep them fresh longer – strawberries, unlike other fruits such as bananas or pineapples, are cold-resistant and tolerate refrigerator temperatures well.
Before eating, we rinse them with water and then cut them (not the other way around). A common mistake is to do the opposite, trying to wash everything before storing. However, with this innocent gesture we are actually removing the film that protects them and prevents them from deteriorating so quickly.