Everyone
knows that strawberries are delicious. However, did you know just what a
nutritional powerhouse they are? Here are reasons to include strawberries in
your diet.
Diet
One
cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43
calories. The dietary fiber in strawberries helps to keep digestion regular, as
well as lowers blood pressure and curbs overeating.
Antioxidants
Strawberries
contain a chemical compound called phenols. Anthocyanin, a particular phenol
abundantly found in strawberries, lends the rich red color to the fruit. Though
anthocyanin is known to have antioxidant properties within the fruit, it is
debated as to whether the antioxidant agents in anthocyanin-rich foods can be
absorbed into the body once digested. Fortunately, however, it is known that
when anthocyanin-rich foods are consumed, the body's uric acid levels increase,
which serves as an antioxidant agent.
Anti-Inflammatory
The
phenols in strawberries also fight against many inflammatory disorders, such as
osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme
cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do.
Strawberries, however, do not carry unwanted side effects like stomach and
intestinal bleeding.
Anti-Cancer
The combination of antioxidant and anti-inflammatory agents found in
strawberries is well-known to fight against the onset of many different forms of
cancer. Thanks to the vitamin C, folate, and the flavonoids quercetin and
kaempferol that they also contain, strawberries are a delicious defense against
potentially cancerous cells.
Healthy Eyes
The
Archives of Opthalmology recently published a study in which three or more
servings of strawberries (and other fruits) per day can decrease the possibility
of contracting age-related macular degeneration by over one-third. The primary
reasons for almost all the problems of eyes are free radicals and deficiency of
certain nutrients. With the growing age and lack of these protective nutrients,
the harmful oxidants or free radicals cast heavy damage on our eyes, such as
drying up of eyes, degeneration of optical nerves, Macular degeneration, vision
defects and make them prone to infections too. The anti oxidants such as
vitamin-C, Flavonoids, Phenolic Phytochemicals and Elagic Acid, present in
strawberries can help avoid this situation to a great extent. One more factor
is ocular pressure, i.e. the pressure of the eyes. Any disturbance in it is
also harmful for the eyes. Here too, strawberries are helpful as they contain
potassium, which help maintain right pressure.
Cancer
Vitamin-C,
Folate and Anthocyanin, Quercetin and Kaempferol (few of the many Flavonoids in
strawberries which possess excellent anti oxidant and anti carcinogenic
properties) together form an excellent team to fight cancer and tumor. A daily
intake of strawberries is seen to have remarkably brought down the growth of
cancerous cells.
Brain
Function
It
is a very common observation that old people tend to lose their memory and
control over their activities, limbs etc. This is because of aging of their
brain and the nervous system. Actually, the free radicals, the agents very much
responsible for aging, have a very adverse effect on these systems. Due to
them, the brain tissues start degenerating and the nerves get weaker.
Strawberries can help you out. The vitamin-C and the phytochemicals in them
neutralize the effect of these oxidants and also rejuvenate the system. One
more thing, strawberries are rich in iodine too, which is very helpful for
proper functioning of the brain and nervous system.
High Blood
Pressure
Strawberries
are very good in potassium and magnesium content, both of which are very
effective in lowering high blood pressure caused by sodium.
Heart
Diseases: High fiber, Folate, no fats and high anti oxidants such as vitamin-C
and those phytochemicals (Flavonoids) together form an ideal cardiac health
pack, as they effectively reduce cholesterol. Some of the members of the
vitamin-B family present in strawberries also strengthen the cardiac muscles
and help better functioning of the heart.
The Vigorous
Vitamin C
One
cup of strawberries contains an incredible 136% of the RDA of vitamin C, an
effective antioxidant that can help lower blood pressure, ensure a healthy
immune system, and ward off the development of age-related ocular diseases,
such as cataracts and macular degeneration.
Magnificent
Manganese
One
cup of strawberries contains 21% of manganese, an essential nutrient that acts
as a powerful antioxidant and anti-inflammatory agent. By increasing the levels
of superoxide dismutase (SOD), the enzyme responsible for protecting
mitochonrdria exposed to oxygen, manganese not only helps to fight the battle
against free radicals and oxidative stress, but also lessens cellular
inflammation -- another cause of numerous cardiovascular diseases.
Bone Health
Manganese
is also great for the bones, helping in bone building and maintaining proper
bone structure. The potassium, vitamin K, and magnesium in strawberries are
also important for bone health. The degeneration of muscles and tissues, drying
up of the fluid which help mobility of the joints and accumulation of toxic
substances and acids (such as uric acid) in the body are some of the ill
effects of free radicals present in our body, which are primarily responsible
for Arthritis and Gout. Strawberries, with their team of anti oxidants and
detoxifiers, can effectively help push away such health hazards forever. It is
a famous saying in India that a serving of any fruit a day will remove
the rust from the joints. It is very true for strawberries.
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