Health Benefits of Strawberry by Allah Dad Khan

Strawberry The Garden Strawberry or the strawberry is the most

widely cultivated berry throughout the world. The strawberry plant belongs to the family of the Rosaceae, and is often referred to as the accessory fruit. The fleshy part of the fruit is derived not from the ovaries, but from the peg at the bottom of the bowl shaped hypanthium that holds the ovaries. The garden strawberry was first grown in Europe in the 18th century and represents the accidental cross of Fragaria virginiana from eastern North America, which is rich in flavour, and the Fragaria chiloensis from Chile, which is large in size. Today, these strawberries have been replaced by the Woodland Strawberries, which have been commercially cultivated.

Nutritional Value 

Strawberries are a treat to the taste buds, eyes and senses. Apart from being so delicious, these berries are a rich source of nutrition too. They are rich sources of vitamins A, B, and C, and also contain ample amounts of calcium, phosphorous, potassium, carbohydrates, etc. They are also rich in Folic acid, which helps in preventing birth related defects.

Nutritive Value : Per 100 gms. Vitamin A : 60 I.U. Vitamin B : Thiamine .03 mg.; Vitamin C : 60 mg. Calcium : 28 mg. Phosphorus : 27 mg. Potassium : 220 mg. Carbohydrates : 8.3 gm

Origin and History Strawberries were cultivated by the Romans as

far back in history as 200BC. In the medieval times, a soup made from strawberries, borage and soured cream was traditionally served to newly-weds at their wedding breakfast. When the colonists arrived in America in 1780, the native Americans were already eating the strawberries. The first strawberry hybrid was developed in USA. Though strawberries are mostly used as desserts or as additions in milk products, there are also a number of recepies, which can be made from them like pies, soups, etc

Health Benefits of StrawberryAntioxidantNutrient-rich and

packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you. (Wrinkle-prevention? Yes please!). Here are 10 reasons you should add more strawberries to your diet.

Health Benefits of Strawberry Strawberries boost

immunity One serving of strawberries

contains 51.5 mg of vitamin C—about half of your daily requirement," Edwards says. "Double a serving to one cup and get 100 percent." Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant. A 2010 UCLA study discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit

Health Benefits of StrawberryStrawberries promote

eye healthThe antioxidant properties in

strawberries may also help to prevent cataracts—the clouding over of the eye lens—which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye's cornea and retina.

Health Benefits of StrawberryAllergies and

Asthma: Because of the anti-inflammatory effects of quercetin, consuming strawberries may help to alleviate symptoms of allergies including runny nose, watery eyes and hives, although there have been no human studies done to prove this theory.6 Several studies have shown that the incidence of asthma is lower with a high intake of certain nutrients, vitamin C being at the top of the list.

Health Benefits of StrawberryArthritis and Gout: The

degeneration of muscles and tissues, the drying up of the fluid which helps increase mobility of the joints, and the accumulation of toxic substances and acids (such as uric acid) in the body are some of the ill effects of free radicals. These are the primary causes of arthritis and gout, two extremely irritating and debilitating conditions

Health Benefits of StrawberryPregnancy: Adequ

ate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.

Health Benefits of StrawberryDepression: Folate may

also help with depressionby preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.8

Health Benefits of Strawberry

Health Benefits of StrawberryStrawberries help fight

cancerVitamin C is one of the

antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid—also found in strawberries—is another. “Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth,” says Edwards.

Health Benefits of StrawberryStrawberries keep

wrinkles at bayThe power of vitamin C

in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin.

Health Benefits of StrawberryDiabetes: Strawberrie

s are a low glycemic index food and high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows. Strawberries are a smart fruit choice for diabetics, as they have a lower glycemic index (40) than many other fruits do.3

Health Benefits of Strawberry Strawberries fight bad

cholesterol Luckily, strawberries also

contain powerful heart-health boosters. “Ellagic acid and flavonoids— or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways,” explains Edwards. “One way includes counteracting the effect of low-density lipoprotein, or LDL—bad cholesterol in the blood—which causes plaque to build up in arteries.

Health Benefits of StrawberryConstipation: Eating

foods that are high in water content and fiber like strawberries, grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.

Health Benefits of StrawberryStroke: The

antioxidants quercetin, kaempferol, and anthocyanins have all been shown to reduce the formation of harmful blood clots associated with strokes High potassium intakes have also been linked with a reduced risk of stroke

Health Benefits of Strawberry Strawberries reduce

inflammation The antioxidants and

phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease.

A study conducted by the Harvard School of Public Health shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-reactive protein (CRP)—an indication of inflammation in the body.

Health Benefits of StrawberryStrawberries regulate

blood pressurePotassium is yet another

heart healthy nutrient, and with 134 mg per serving, strawberries are considered a "medium source," according to Alberta Health Services. Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium

Health Benefits of Strawberry Strawberries boost fibre Fibre is a necessity for healthy

digestion, and strawberries naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis—an inflammation of the intestines—which affects approximately 50 percent of people over 60. Fibre can also aid in fighting type 2 diabetes. “Fibre helps slow the absorption of sugars (i.e. glucose) in the blood,” says Edwards. "As a result, adults who are managing diabetes can enjoy strawberries—in moderation—in their diet.”

Health Benefits of Strawberry Strawberries aid in weight

management “Strawberries are naturally low

calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar,” says Edwards. “Strawberries do contain natural sugars—though total sugars are fairly low with 4 grams per serving—and the total carbohydrate content is equivalent to less than a half slice of bread. Triple your serving to 1.5 cups and you'll have a snack that's less than 100 calories—and much healthier than those pre-packaged 100-calorie snacks!”

Health Benefits of Strawberry Strawberries promote pre-

natal health Folate is a B-vitamin

recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mcg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida

Health Benefits of Strawberry

Health Benefits of StrawberryHelps burn stored fat

The red coloring contains anthocyanins, which stimulate the burning of stored fat. When a group of animals was fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins. (The Journal of Agriculture and Food Chemistry)

Health Benefits of StrawberryAnti-aging

propertiesStrawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging. 

Health Benefits of StrawberryPromote eye health

Eating three or more servings of fruit like strawberries may lower the risk of macular degeneration, a condition resulting in vision loss. (Archives of Ophthalmology)