Strawberries are bright red fruits that are available in more than 600 varieties. This berry belongs to rose family. Strawberries are versatile fruits that can be used in numerous ways. These are used in desserts, smoothies, yogurt, salads, alcoholic and non-alcoholic beverages, ice creams, etc. now, let us learn the nutritional values and health benefits of strawberries.
Nutritional Values of Strawberries:
Following are the nutritional values of strawberries present in 145 grams (1 cup):
- Selenium – 1.01 mcg
- Iodine – 12.96 mcg
- Magnesium – 14.40 mg
- Manganese – 0.42 mg
- Phosphorus – 27.36 mg
- Potassium – 239.04 mg
- Calcium – 20.16 mg
- Vitamin K – 3.17 mcg
- Folate – 25.49 mcg
- Vitamin E – 0.37 mg
- Vitamin C – 81.65 mg
- Vitamin A – 38.88 IU
Health Benefits of Strawberries:
Following are strawberries health benefits:
Eye care:
Deficiency of some nutrients and free radicals are the primary reasons for many eye problems. With growing age and lack of nutrients, the free radicals or harmful oxidants cast heavy damage to eyes like vision defects, macular degeneration, optical nerves degeneration, dry eyes and risk of acquiring infections increases. Antioxidants like elagic acid, phenolic phytochemicals, flavonoids and vitamin C in strawberries help in avoiding this condition to a great extent. Ocular pressure i.e., pressure on eyes can also be dangerous to eyes. Hence, potassium in strawberries helps to maintain accurate pressure.
Gout and Arthritis:
Tissues and muscles degeneration, drying up of fluid that helps in joint movements and development of acids and toxic substances in body are responsible for gout and arthritis. Detoxifiers and antioxidants in strawberries eliminate toxins and acids from the body.
Brain function:
We often notice that elderly people tend to lose memory and control over limbs, etc. This is so because of aging of brain and nervous system. The free radicals have an adverse effect on these systems. Because of them, brain tissues degenerate and nerves become weak. Strawberries are very useful in this condition. The phytochemicals and nutrients neutralize them and rejuvenate the systems. Also, strawberries are good source of iodine that are useful in proper functioning of nervous system and brain.
Cancer:
Kaempferol, quercetin, anthocyanin, folate and vitamin C together fight against tumor and cancer. Regular consumption of strawberries reduces the growth of cancerous cells.
Heart diseases:
Folate, fiber and anti-oxidants like vitamin C form an ideal pack for cardiac health because they reduce cholesterol levels effectively. Also, some members of vitamin B family in strawberries also strengthen cardiac muscles and aid in proper functioning of heart.
High blood pressure:
Strawberries are rich source of magnesium and potassium that are effective in reducing blood pressure levels.
Other benefits:
Folate reduces birth defects. Vitamin C prevents cold and infections. Also, phytonutrients have anti inflammatory properties.
These are a few health benefits of strawberries. Try to include strawberries in your daily diet to obtain the benefits of these berries.
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