Strawberries - A wide range of nutrients & delicious fruits

Strawberries are among the most beloved of fruits

Strawberries is widely appreciated for its a wide range of nutrients, characteristic aroma, bright red color, juicy texture, and sweetness. They come from a plant called ‘fragaria’ and are members of the rose family. The seeds of Strawberries can grow to make new plants, but most strawberry plants instead reproduce by runners. Under certain conditions, strawberry plants have been known to form matted colonies that live up to 50 years.

Strawberries - A wide range of nutrients & delicious fruits

Strawberry plants are divided into three categories:

• June-bearing :- which produce the most flavorful berries.
• Everbearing :- which typically provide two main crops each year.
• Day neutral :- which flower and fruit consistently throughout the summer.

Strawberry shapes vary from oblate to conic to necked or wedge, and cultivars can produce strawberries of different shapes depending upon the climate in which they’re grown. he type of cultivar appropriate for a particular environment depends upon preference and growing conditions.
The heaviest strawberry weighs 250 g (8.82 oz), which was grown by Koji Nakao (Japan) and was weighed in Fukuoka, Fukuoka, Japan, on 28 January 2015.

Strawberries Nutrition Facts

Not only are Strawberries delicious fruits. they are also good for you, Because they have a wide range of nutrients, including fiber, vitamin C, amino acids and calcium. The antioxidant phytonutrients in strawberries, which include ellagitannins and quercetin are receiving attention from researchers as potential preventatives for cancer, cardiovascular disease and cognitive conditions.
Eight medium strawberries will provide six percent of the daily need for folate, 93 percent of the daily need for Vitamin C, and 20% of your daily required manganese.
1 cup of fresh strawberries contains the following:

• Water: 138.24 g
• Calories: 49
• Protein: 1.02 g
• Carbohydrates: 11.67 g
• Fiber: 3.0 g
• Cholesterol: 0 mg
• Calcium: 24 mg
• Iron: 0.64 mg
• Magnesium: 20 mg
• Phosphorus: 36 mg
• Potassium: 233 mg
• Sodium: 2 mg
• Zinc: 0.21 mg
• Vitamin C: 89.4 mg
• Thiamin: 0.036 mg
• Riboflavin: 0.033 mg
• Niacin: 0.587 mg
• Pantothenic Acid: 0.190 mg
• Vitamin B6: 0.071 mg
• Folate: 36 mcg
• Vitamin A: 18 IU
• Vitamin E: 0.44 mg
• Lutein and Zeaxanthin: 40 mcg

Note - 1/2 cup of strawberries has more fiber than a slice of whole wheat bread.

Health Benefits & Uses of Strawberries

Strawberries offer a plethora of health benefits that practically aid almost every body part. Strawberries can benefit your health in the following ways. Indulge your taste buds by eating a handful of these bright coloured luscious berries and breeze your way to optimum health and wellness.

Strawberries offer a plethora of health benefits

Health Benefits & Uses of Strawberries

1. Shields the Heart Against Ailments
Strawberries are help shield heart from varied disorders. The anthocyanins, which are antioxidants responsible for strawberries’ red colour offer protection to the circulatory system lining. This action protects the arteries from plague accumulation as well as management of blood pressure.
Use :- Boost your heart health with this yummy strawberry banana smoothie. In a blender combine strawberries, banana, walnuts, milk, orange juice and chia seeds. Add a little liquid for desired texture. Top it with frozen dried fruit and enjoy!
2. Balances Blood Sugar Levels
Strawberries are relatively low on the glycemic index, meaning they don’t cause extreme spikes in blood sugar after consumption. The dietary fiber provided by strawberries helps regulate glucose, too. Making strawberries a part of a balanced diet can reduce one’s risk of diabetes or improve existing diabetes symptoms. Type 2 diabetes patients benefit as their blood glucose levels are kept under check. The sharp sugar spikes experienced by diabetics are controlled by the low glycaemic index of strawberries.
Use :- Make a diabetic friendly antioxidant rich super berry smoothie by blending strawberries, raspberries and blackberries with baby spinach leaves, protein powder and pomegranate juice.
3. Lowers Blood Pressure
Strawberries are an excellent source of potassium, which counters the effects of sodium in the body and reduces blood pressure. In addition to battling hypertension and related cardiovascular disease, a diet rich in potassium can help lower mortality risk in general.
4. Fights Cholesterol
Pectin, a soluble fibre contained in strawberries is capable of lowering the LDL (bad cholesterol) in the body. A New Orleans study has claimed that soluble fibres like pectin can lower LDL levels. Furthermore, a Canadian study has proved that strawberries are efficient in lowering oxidative damage as well as LDL levels.
Use :- Make a strawberry banana oatmeal smoothie by blending 1 cup skim milk, ½ cup rolled oats, 1 cup fresh strawberries, 1 banana, ½ teaspoon vanilla extract, some honey to taste (optional) along with few cubes of ice. Oats are the healthiest grains which are fibre rich as well as help lower bad cholesterol levels. This smoothie will hence give you the added benefits of oats along with the goodness of strawberries in fighting cholesterol.
5. Helps in Weight Loss
Strawberries contain ellagic acid and antioxidants which are key elements in losing weight. The anti-inflammatory properties of strawberries help restore the normal functioning of weight loss hormones. Furthermore, anthocyanins catalyse the production of hormone adiponectin that supports metabolism and controls hunger. It is also believed to induce fat burn.
Use :- Make a strawberry banana smoothie by adding just a banana, a few strawberries and milk into a blender and blend it until smooth. A 12-ounce serving contains only about 210 calories, low amounts of fats and up to 16 grams of protein.
6. Helps Regulate Mood
These bright red berries also benefit your emotional and mental functioning. The seeds of strawberries contain the omega-3 fatty acid alpha-linolenic acid, which has been proven to improve mood. Surprisingly, the mood-enhancing advantages of ALA is comparable to the mood-stabilizing effects of the commonly prescribed drug valproic acid.
7. Promotes Skin Health
The alpha-hydroxy acid contained in strawberries removes dead skin cells as well as cleanses the skin. A study conducted by Hahnemann University School of Medicine, Pennsylvania found out that signs of aging can be reversed by treatments with alpha hydroxy acids.
Use :- Mix strawberry paste with honey and apply the pas
8. Offers Protection Against Cancer
Special components found in strawberries called flavonoids have the power to fight cancer and oxidative stress. These flavonoids, such as anthocyanins, quercetin, and kaempferol act as a defensive line against the development of cancer and tumors.
9. Enhances Immunity
Just one serving of strawberries offers about 150 percent of the body’s daily vitamin C requirement. This is essential for helping the body fight off infection and disease, from the common cold to the flu. Vitamin C also acts as an antioxidant, neutralizing free radicals that damage healthy DNA.
10. Enhances Brain Health
The high amounts of antioxidants contained in strawberries shield the brain cells from free radical damage. They also manage to alter the mode in which the brain neurons communicate with each other which results in enhanced brain health.
11. Treats Symptoms of Arthritis and Gout
Free radicals contribute to the inflammation and deterioration of the muscles and tissues of the body. As a result, the joints don’t function as they should and harmful toxins build up, causing conditions like arthritis and gout. The antioxidants in strawberries help detoxify the body and reduce inflammation.
12. Enhances Vision
The presence of flavonoids, ellagic acid, and phenolic phytochemicals in strawberries reduces one’s risk of age-related vision problems like macular degeneration. These antioxidant compounds scavenge and trap free radicals, preventing them from damaging healthy ocular structures.

Selection of Strawberries to Eat:

Ways to Enjoy Strawberries

When you select your strawberries, look for bright red ones with a fresh green cap (commonly referred to as the “hull”). The berries should be firm. Once picked, strawberries do not ripen. When you get the strawberries home, remove them from the basket and remove any spoiled berries. Do not wash or hull the berries until you are ready to eat them. Berries are best stored in a single layer on paper towel, uncovered. Berries should be consumed quickly, since they only last for about 3 days.
When strawberries are in season, consider buying large quantity and freezing them. To freeze, wash and dry strawberries by patting them gently with paper towel. Place them in a single layer on a cookie sheet and freeze until solid (about an hour). Place them in a freezer bag, remove as much air as you can from the bag and store in the freezer for up to a year.
Wash strawberries gently under running water at gentle pressure. Keep the hulls attached until after the strawberries are cleaned. Dry the strawberries immediately by patting them gently with paper towels. If you are serving the strawberries whole, you can leave the hulls on. If you are slicing or quartering strawberries, remove the hulls first and then slice or quarter.

Ways to Enjoy Strawberries

• In Salads :- You can add strawberry slices to mixed green salad to make it more colourful and tasty
• As Part of Parfait Dessert :- Arrange sliced strawberries, whole blueberries and natural yogurt in layers in a wide glass such as a wine glass to make a parfait dessert
• As Part of Coulis Sauce :- Blend strawberries with orange juice to make delicious coulis sauce
• Chicken and Strawberry Salad :- Combine sweet strawberries, piquant vinaigrette, chicken and blue cheese to come up with a yummy salad
• Strawberry Shake :- Mix about two scoops of vanilla ice-cream with strawberry syrup and mix the contents in a blender. Pour the blended mixture in a tall glass and top it with slices of strawberry.
• Strawberry Tea :- Add tea powder and a cup of strawberries to boiling water. Cover and let the mixture stand for about 5 minutes. Add ice cubes and sugar as per need to the strained tea. Serve the drink by garnishing it with strawberry slices. Alternatively, strawberry leaves can also be infused in tea.

Interesting Strawberry Facts

Strawberries is the only fruit which has seeds outside

1. Strawberry is the first fruit that ripens in the spring season.
2. Strawberries is the only fruit which has seeds outside.
3. Strawberries contain more vitamin C than oranges and they help in reducing inflammations.
4. Strawberries are also in yellow, blue, white, black and purple color.
5. Strawberries help in reducing weight too, especially your abdominal fat.
6. Seventy percent of a strawberry’s roots are located in the top three inches of soil.
7. Giant strawberries can be as large as apples.
8. Unlike some other fruits, strawberries don’t continue to ripen after being picked.
9. Strawberries at room temperature are sweeter than cold strawberries.
10. Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).
11. February 27th is National Strawberry Day.
12. May 21-27 is Strawberry Week in Delaware and it is celebrated annually.
13. There is a museum dedicated to strawberries in Wepion, Belgium.
14. Native American Indians called strawberries “heart-seed berries”.
15. According to a legend, if you cut a double strawberry into two and share the other part with the opposite gender, you would soon fall in love.

Signs of a Strawberry Allergy

If you are one of the unfortunate ones with an allergy to this wonderful fruit, don’t feel too bad; you’re not alone. The strawberry has many different allergenic substances in it, and is one of the most common food allergies.
The classic sign of an allergic reaction to strawberries is the oral allergy syndrome, marked by reactions such as tingling, swelling and itching in the mouth, throat, tongue or lips. You may also experience a runny nose, itchy watery eyes, and sneezing, just like hay fever. In fact, if you suffer from hay fever you have a higher chance than most to be allergic to strawberries, especially if the hay fever allergy is to birch or ragweed.
Other possible reaction symptoms are hives, dermatitis, asthma and itching. The most dangerous symptoms are those that cause swelling in the throat, as a severe reaction can lead to the airway closing.