Nutrition fact of strawberry
Strawberries are one of the most popular fruit, originated from Europe in the 18th Century.
Genetic name = Fragaria Ananassa
Strawberries are mostly consumed raw or used to make jams, smoothies, or dessert( ice cream)widely recognized by their colour, texture, and taste.
Note: strawberries should be washed only when you are ready to eat or use them to avoid spoilage.
Colour: Strawberries are characterized by their vibrant red or reddish-orange colour.
Taste: They are a little bit acidic, their taste varies from sour to sweet. Strawberries can be sweet when ripe and sour when unripe other factors also affect it like soil texture, season, and weather also affects their taste.
Texture: Strawberry is firm but not very strong. An overripe strawberry can be excessively soft.
The world is getting smarter, people are no longer interested in eating just for satiety, there are certain factors (such as health benefits, calories, side effects, and allergies) that are considered.
Strawberry is a nutritious fruit low in calories, rich in antioxidants, vitamins, minerals, and water.
WHO suggested that daily intake of vegetables and fruit can minimize the risks of many terminal diseases.
11 Nutrition of strawberries
Strawberries are highly delicious and nutritious fruits with a high content of water and other essential nutrients and plant compounds that are beneficial to our body.
- Water
- Vitamin C
- Vitamins B9
- Manganese
- Potassium
- Iron
- Fiber
- Antioxidants
- Carbohydrates
- Protein
Carbs
Strawberries are very rich in water, they also have a very low amount of carbs.
Strawberry is a safe and healthy option for people with diabetes as there won’t be an abrupt increase in blood sugar levels.
The carbs in strawberries are mainly glucose, sucrose, fructose, and fiber.
Fiber
Fiber is part of the carbs found in strawberries, it makes up over 26% of the carbohydrate content of a strawberry. They help in weight reduction and they also aid in the reduction of risk to certain diseases.
Dietary fibers that are contained in strawberries serve as a good source of food to the bacteria in the gut.
Vitamins and Minerals
Strawberry is made up of lots of vitamins and minerals that are responsible for the proper functioning of certain body processes.
- Vitamin c = This is an antioxidant that is essential for proper skin development.
- Manganese = Manganese is a trace element that aids in the functioning of different body processes.
- Potassium = Helps in blood pressure regulation.
- Vitamin B9 = it helps the normal growth of tissues as well as cellular functions.
Other vitamins contained in a strawberry include; magnesium, phosphorus, vitamin B6, vitamin K, vitamin E, copper.
Antioxidant
Strawberries contain a lot of antioxidants such as ellagic acid, procyanidins, anthocyanins, Quercetin
Anthocyanins
There are more than 20 anthocyanins in strawberries.
The vibrant and bright colour of fruits has been traced back to the anthocyanins.
It is present in the skin and flesh of strawberries.
The brighter the colour of the fruit, the more abundant the level of anthocyanins in the fruit.
Pelargonidin
This is the most abundant anthocyanins in strawberries, it is responsible for the vibrant red colour of strawberries.
Ellagic Acid
This antioxidant is abundant in strawberries, the health benefits of ellagitannins include fighting bacteria and also reducing the risk of bacteria.
Procyanidins
These antioxidants are normally found in the seeds and flesh of strawberries, they help to reduce the risks of certain diseases.
Nutrition fact of Strawberry
According to USDA
100grams of strawberries
| Calories | 33kcal |
| Protein | 0.7g |
| Fat | 0.3g |
| Carbs | 8g |
| Potassium | 153mg |
| Calcium | 1% |
| Sodium | 1mg |
| Dietary fiber | 2g |
| Iron | 2% |
| Magnesium | 3% |
| Vitamin C | 97% |
| Sugar | 4.9g |
| Vitamin D | |
| Vitamin A | |
| Vitamin B6 |
Benefits of strawberries
Studies have shown that strawberries help to reduce the rate of chronic diseases (cancer, heart disease) and improve overall health performance.
- Heart Health
Heart disease has been identified as the most common cause of death in the world.
For this reason, individuals are advised to take special care of their heart and avoid food, drinks, or fruit that are harmful to their hearts.
Studies have shown that people who consume strawberries(due to the high content of polyphenols compounds in them) have a lesser risk of heart diseases.
Flavonoids = lowers the risk of atherosclerosis.
Anthocyanin = lowers the risk of myocardial infarction.
- Blood sugar regulation
Blood sugar imbalance can lead to certain health problems such as diabetes(Type 2) and obesity.
The fiber content in strawberries helps to regulate blood sugar, they slow down the digestion process of glucose and also reduces an abrupt rise in the level of insulin and glucose.
Also, strawberries have a glycemic index of 40 which is relatively low and quite suitable for consumption by diabetes patients.
- Protection against Cancer
Cancer is caused by the abnormal and continuous growth of certain cells in the body.
This protective ability of strawberries can be linked to the antioxidant (ellagic acid).
Strawberries reduce the risk of cancer by combating the radicals and suppressing tumor formation.
- Vascular function
Strawberries help in improving blood vessels function, They help in reducing inflammation.
Weight loss
The fiber contained in strawberry has a high satiety rate hence reducing appetite level.
Strawberries also increase the production of certain hormones(leptin) which improves the fat burning process.
- Skin Health
Strawberries contain(AHA) alpha hydroxyl acids which are useful in the skin. It helps in cleansing the skin.
They also help to tone the complexion.
- Improves hair
The vitamin C in strawberries aids hair growth. The absence of vitamin C in a person’s hair can lead to dandruff.
Strawberries also prevent hair loss.
- Constipation
Food rich in fiber is known to keep the body fully hydrated in order to avoid dehydration.
The Fiber contained in strawberries helps in the reduction of constipation by enhancing bowel movement.
- Boosts Immune System
Vitamin C helps to boost the immune system by building up antibodies that can fight off diseases and infections.
- Increases brain health
Certain free radicals can affect the brain and cause a lot of damage. However, the antioxidants present in strawberries helps to prevent brain damage.
Strawberries contain flavonoids which help to reduce the risk of memory loss.
- Reduces Cholesterol level
LDL is known as bad cholesterol which is harmful to our health. Strawberries contain fiber which minimizes the level of cholesterol.
-
Lowers blood pressure
Potassium is recommended for people with hypertension and strawberries contain about 153mg of potassium.
Side effects of strawberries
- Children might be allergic to strawberry. Symptoms of an allergic reaction include; itching, redness, headache, swollen lips, and dyspnea in severe cases.
- Strawberries might not be ideal for people with thyroid problems as it contains goitrogen.
3. According to the environment working group, strawberries rank high on the list of fruits with the possibility of pesticides(dirty dozen list).
- Too many strawberries are not advisable for people with kidney problems due to the presence of potassium.