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Nutritional Benefits of Strawberries

Sunday Jul 4, 2010

Strawberries and their nutrients.

Find out the best ways to eat and store strawberries for preserving the amount of nutrients at their highest values.

Strawberry, or the scientific names for them – Fragaria virginiana and Fragaria chiloensis with its sweet flavour is one of the most popular berries in the world. There are also varieties that grow wild and feature a more intense flavour than cultivated strawberries.

Strawberries are an excellent source of dietary fiber and iodine, a great source of vitamin C and manganese. They also contain a big amount of potassium, vitamin B5, vitamin B6, folate, copper, vitamin K and omega-3 fatty acids. The beneficial flavonoids, anthocyanidins and ellagic acid are also present in strawberries. Seven medium strawberries contain only 45 calories and the fiber in strawberries helps your body absorb nutrients, inhibits the cholesterol production in your liver and helps stabilize blood glucose.

Strawberries are free of saturated fats, cholesterol, and sodium and are naturally sweet.

The best health benefits give eating them raw although you may include them in salads and desserts.According to the Environmental Working Group in a 2010 recent report, strawberries are among the 12 foods on which pesticide residues have been most frequently found.

But this is not a reason to avoid eating them because you may find strawberries that are grown organically.

The best way to store strawberries is to place them without washing in a roomy container with a plastic wrap. You may leave stems and caps until you may want to prepare them.
If you want to freeze strawberries first gently wash them and then pat them dry. You can remove the cap and stem.
The greatest part of nutrients present in strawberries is preserved within 4 days of purchase. After 6 days of storing strawberries losses in vitamin C are less than 5% while carotenoids looses are of 10-15%.
Place them in a single layer on a flat pan or even cookie sheet and put them in the freezer. When berries will be deep frozen, put them in a plastic bag and return them in the freezer. In freezer you may keep strawberries up to one year. For preserving their colour add a bit of lemon juice. Frozen strawberries if left whole will preserve their high level of vitamin C.

You may add sliced strawberries to your salads or yogurt or you may mix chopped fresh berries with lemon juice, cinnamon and maple syrup and serve as a topping for pancakes or whatever you like.

Health benefits of freeze dried strawberries

Freeze-dried strawberry, a concentrated source of strawberry polyphenolic flavonoids, fiber, and phytosterols is a novel dietary fruit supplement marketed by selected fruit growers and special promotion groups. Not enough scientific data is available on the health benefits of this product. Our study shows the potential role of Freeze-dried strawberry in lowering total and LDL-cholesterol, and lipid peroxidation in women with metabolic syndrome

Nutrition facts for one cup of strawberries

Source of Information: USDA National Nutrient Database for Standard Reference

Serving size: 1 cup fresh strawberries (152 grams)

Macronutrients: Water: 138.24 g, Calories: 49, Protein: 1.02 g, Carbohydrates: 11.67 g, Fiber: 3.0 g, Sugars: 7.08 g, Total Fat: 0.46 g, Saturated Fat: 0.023 g, Monounsaturated Fat: 0.065 mg, Polyunsaturated Fat: 0.236 mg, Cholesterol: 0 mg
Micronutrients: 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, Vitamin B12: 0 mcg, Folate: 36 mcg, Vitamin A: 18 IU, Vitamin E: 0.44 mg, Vitamin K: 3.3 mcg
Phytonutrients: beta Carotene: 11 mcg, beta Cryptoxanthin: 0 mcg, Lycopene: 0 mcg, Lutein and Zeaxanthin: 40 mcg

Source of Information: University of Illinois

Serving size: 1 cup fresh strawberries (166 grams)

Calories 50, Protein 1 gram, Carbohydrates 11.65 grams, Dietary Fiber 3.81 grams, Calcium 23.24 mg, Iron 0.63 mg, Magnesium 16.60 mg, Phosporus 31.54 mg, Potassium 44.82 mg, Selenium 1.16 mg, Vitamin C 94.12 mg, Folate 29.38 mcg, Vitamin A 44.82 IU

Add strawberries to your daily or weekly menu and your entire organism will fill the difference.

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Geneva Mcdaris:

OK good to see- interesting comments are always sweet! Peace.

July 11th, 2010 | 3:36 pm

Diet and Nutrition is a very important part of my diet.

July 21st, 2010 | 3:46 pm
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