Delicious and nutrition-rich red colored strawberries are among the most popular berries. Native to Europe, however, nowadays the berries are widely cultivated as an important commercial crop in many temperate regions all over the world. Botanically, the plant is a runner (creeper), belongs to the family of Rosaceae, of the genus: Fragaria.
Scientific name: Fragaria X ananassa
Health benefits of strawberries
Strawberry is low in calories (32 kcal/100g) and fats but rich source of health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health.
Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
Srtawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577µmol TE per 100 grams.
Fresh berries are an excellent source of vitamin-C (100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.
Strawberries contain vitamin A, vitamin E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Furthermore, They contain a good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.
Here are some serving tips:
Sliced fresh strawberries can be a great addition to fruit or green salad.
They can be a great snack between meals. Dried strawberry slices can be added in muffins, pie, cakes and are used in cereal flakes as a breakfast recipe.
The berries are a popular addition to dairy products, as in strawberry flavored ice cream, milkshakes, smoothies and yogurts.
Safety profile
Strawberries may cause serious allergic reactions in some sensitized individuals. Some of the most common symptoms of strawberry allergy include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect allergy to these fruits may want to avoid
Thanks Lusajo Mwakibinga
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