Properties, Nutritional Values, Benefits and Carbs in Strawberries
Nutritional Values and Carbs in Strawberries:
Strawberries are a very rich source of different nutrients and in particular of sugars, vitamins, flavonoids and anthocyanins. These nutrients, acting in a synergistic way, confer to the strawberry properties useful to promote the state of health and to prevent various pathologies.
The sugars content of strawberries is modest (more than 5 gr per 100 grams of food) and consequently also the calorie content: for this reason abundant consumption is not advisable in case of obesity or diabetes. They also contain a good amount of fiber and an almost negligible amount of lipids.
Finally, they are fruits rich in essential nutrients. Among the minerals, in particular, stands out the manganese whose properties will be described in the following paragraph. 100 gr of strawberries contain 13% of the daily dose recommended by the guidelines.
Among the vitamins, the most represented is undoubtedly vitamin C: among the typically summer fruits, strawberries are those with a higher content of this vitamin with a content of 58 mg in 100 gr of product and a recommended daily intake of 85 mg for adult woman and 105 mg for adult man.
Nutritional values and Carbs in strawberries per 100g :
- Water 90.95 g
- kcal 32
- Protein 0.67 g
- Fat 0.3 g
- Carbohydrates 7.68 g
- Fiber 2 g
- Iron 0.41 mg
- Manganese 0.3 mg
- Potassium 153 mg
- Phosphorus 24 mg
- Vitamin C 58.8 mg
- Glycemic index 25
- Cholesterol 0 g
Nutritional Properties in strawberries:
In addition to manganese and vitamin C, which we have mentioned in the previous paragraph which mineral and vitamin are most represented in strawberries, there are many others that deserve mention.
As in many other fruits, in fact, even in the strawberry we find good amounts of potassium (essential mineral for muscle contraction, regulation of blood pressure and maintenance of the hydro-saline system) and phosphorus (involved in energy metabolism and in the construction of many proteins): 100 gr of strawberries contain about 4% of the recommended daily intake of these two minerals.
We also find a fair amount of iodine, comparable only to very few other fruits. We believe, in this regard, that it is a factor to be taken into consideration, given the widespread lack of iodine that still afflicts the world’s population today. Let’s look at the properties of the main micronutrients, focusing on the most represented ones.
Vitamin C: strawberries are rich in vitamin C, an antioxidant substance that is fundamental for our immune system. Vitamin C is also involved in the synthesis of collagen and is important for the assimilation of iron by red blood cells;
Manganese: mineral involved in numerous enzymatic reactions and fundamental for the growth of bones and joints, for the synthesis of collagen and for the metabolism of carbohydrates, fats, steroids and some protein hormones. It is also the colder of an enzyme essential for its antioxidant action: the super oxide dismutase;
Iodine: essential mineral for the functioning of the thyroid, an endocrine gland at the base of the neck that produces hormones containing iodine that are fundamental for many metabolic processes and for the growth process;
Folate: essential vitamin for women in the first trimester of pregnancy, its deficiency slows DNA synthesis and cell division, causes various forms of anemia and can create problems in the spine.
Health Benefits of Strawberries:
Strawberries are widely used in folk medicine, thanks to their many properties. In particular, a cream made with strawberries is used to treat wounds and various skin diseases, while strawberry juice is used in the case of inflammation of the nerves or lungs. Finally, preparations containing strawberry leaf extract have anti-diabetic, anti-oxidant and anti-inflammatory properties.
The benefits of the strawberry are due to the high content of phenolic compounds, which we talked about in the previous paragraph. We now describe in detail the main beneficial properties of these fruits on our health.
Cardiovascular protection: The presence of antioxidant molecules, able to reduce the oxidation of LDL, protects against the risk of developing cardiovascular diseases.
Reduction of the risk of developing oncological diseases: Some compounds present in strawberries, such as quercin and ellegic acid, have shown in vitro to have an anti-cancer activity, inhibiting cell proliferation and therefore suppressing the growth of cancer cells in case of colon, prostate and oral cancers.
Neuro-protective effect: Gallic acid, one of the phenolic acids present in strawberries, is globally recognized for its antioxidant properties and for its neuroprotective action against oxidative stress and neurotoxicity.
Anti-inflammatory effect: Recent studies have shown that regular consumption of strawberries can help resolve complications due to chronic and systemic inflammation. In addition, a diet rich in strawberries was able to limit neuronal damage in some experiments conducted on mice. This effect is due to the anti-inflammatory action carried out by the phenolic compounds contained in the strawberries
Antioxidant properties: Strawberries, as well as many fruit of the forest, are among the richest fruits of antioxidant molecules available in nature. Their consumption is in fact recommended to prevent various chronic and degenerative diseases since the phenolic compounds contained in strawberries act against oxidative stress by reducing the formation of malondialdehyde (an indicator of lipid peroxidation), protecting the oxidation of LDL cholesterol and the cells of blood from DNA damage.
Treatment of the metabolic syndrome: Several studies carried out on cellular and animal models have shown the ability of a diet rich in strawberries, to regulate the blood glucose level and to inhibit the transport and cellular uptake of glucose. It has also been shown that strawberry extract contains digestive enzymes that help to improve the condition of hyperglycemia and hypertension, typical of individuals with metabolic syndrome.
Draining and purifying action: Strawberries, as we saw in the previous paragraphs, contain little sodium and a greater quantity of potassium and vitamin C. They are therefore useful for their draining action, against water retention and can be used for the preparation of excellent herbal teas and drinks.
Benefits for the teeth: A very effective “do-it-yourself” method involves rubbing the strawberries on the teeth to obtain a whitening effect. Their non-smooth surface, in fact, could have a cleaning action on our teeth. In addition, strawberries contain xylitol, a substance that prevents plaque formation.
Strawberries in phytotherapy: Finally, at the phytotherapeutic level, the roots and leaves of strawberries are used for their diuretic action in case of kidney stones or hyperuricemia and as natural astringents, thanks to their richness in tannins.
Strawberries: how to use them and store them:
The natural harvesting period of strawberries begins in spring and ends in August. We therefore recommend to consume this fruit especially during this period and to always choose organic products and possibly 0 km
During the selection it is advisable to favor the fruits with a uniform color and the petiole well attached to the end. Moreover, to consume more nutritious fruits, it is advisable to choose dark strawberries.
Strawberries, during the hottest season, can be stored at room temperature no more than a day. So if you have bought them to use them in a day, then you do not need to store them in the fridge. Alternatively, you can store strawberries for several days in the refrigerator, putting them in a food container.
Their sweet taste is well suited to the preparation of fresh and tasty desserts suitable for the hottest season: strawberry tiramisu or strawberry cheese cake. In addition, they can be used for the preparation of delicious milk shakes or drinks. Excellent results are obtained by combining strawberries with bananas and a vegetable drink to taste (for example coconut milk).
Strawberries: contraindications and potential adverse effects:
There are no specific contraindications to moderate strawberry consumption. However it should be emphasized that strawberries can cause allergic reactions and are histamino-liberating foods. Therefore even those who suffer from histamine allergy must limit their consumption.
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