SUPERFOOD STRAWBERRY

What makes a strawberry a superfood.

Strawberries are considered a superfood because it is a good source of micronutrients, such as minerals, vitamin C, folate and phenolic substances. Many are natural antioxidants. Their phenolics are a known antioxidant and anti-inflammatory, antimicrobial, anti-allergy and anti-hypertensive properties. They also have the capacity to inhibit the activities of some physiological enzymes and receptor properties.

3.5 ounces (100 grams) serving of raw strawberries contain the following nutrients:

• Calories: 32
• Water: 91%
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Sugar: 4.9 grams
• Fiber: 2 grams
• Fat: 0.3 grams

Antioxidants

Some of the strawberry’s antioxidants and beneficial plant compounds are:

• Pelargonidin. produces the bright red color of strawberries and is the main anthocyanin. 
• Ellagic acid. Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant.
• Ellagitannins. Your intestines convert ellagitannins to ellagic acid.
• Procyanidins. These are antioxidants commonly found in strawberry flesh and seeds.

Anthocyanins

Anthocyanins are abundant in strawberries with over 25 different anthocyanins identified. The most abundant one being pelargonidin.

More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant. This creates a bright color. Anthocyanin provides many health benefits particularly heart health.

Ellagitannins and ellagic acid

Strawberries provide 2 to 11 times the amount of phenolic antioxidants as compared to other fruits. The antioxidants Elagannins and ellagic acid are the strawberry’s main antioxidants.

They fight bacteria and reduce the risk of cancer Sanguiin H-6 is the main ellagitannin.

Heart health

Berry consumption studies have proven they lower the risk of heart-related deaths by improving 

HDL (good) cholesterol, blood pressure, and blood platelets function. 

Strawberries may also 

improve blood antioxidant status

• decrease oxidative stress
• reduce inflammation
• improve vascular function
• improve your blood lipid profile
• reduce the harmful oxidation of LDL (bad) cholesterol

Studies on overweight or obese people with type 2 diabetes or metabolic syndrome experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles after only 4–12 weeks of supplementing their diet with freeze-dried strawberries.

Blood sugar regulation

Ingested carbs are broken down into simple sugars by your body. Your body responds with insulin secretions that trigger your body to use the sugars as fuel or a fat reserve.

Obesity, type 2 diabetes, and heart disease are associated with high-sugar diets. Strawberries appear to slow down glucose digestion and reduce glucose and insulin spikes caused by high carb meals when compared to high carb meals without strawberries.

IN SUMMARY

Consumption of strawberries may decrease your risk of heart disease, cancer and help regulate blood sugar.

Provided you are not allergic to strawberries you should include them on in your regular diet. They can be consumed in many easy and delicious ways.  Chef LeeZ pinterest page provides a number of ways you can enjoy strawberries including cakes, pies, juices, jams, jellies, sauces and more.

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Sources:

Our Pinterest page for recipe ideas other related photos.

https://www.healthline.com/nutrition/foods/strawberries

https://ndb.nal.usda.gov/ndb/search

https://pubmed.ncbi.nlm.nih.gov/22153122/

https://pubmed.ncbi.nlm.nih.gov/22788743/