Overview of strawberries
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| Image Strawberry |
Perhaps almost everyone in the world knows strawberries. This fruit, which has a high nutritional content of vitamin C, has several health benefits such as healthy heart, eyes and preventing cancer.
However, there are some people who are allergic to strawberries, apart from that, several effects may be caused if they eat too much, such as: digestive problems and dental problems. You can serve strawberries in various ways, such as making a sauce or adding to a salad.
Strawberry is a Powerful Anti-Oxidant.
Strawberries have strong antioxidants. With high levels of vitamin C, they can help protect the body from damage caused by free radicals, which can cause chronic disease and premature aging. In addition, vitamin C also supports your immune system, helps wound healing, and improves skin health.
Nutrients Contained in Strawberries.
The following is the amount of nutrients contained in 100 grams of strawberries:
- Calories: 32 calories
- Carbohydrates: 7.7 grams
- Fiber: 2.8 grams
- Protein: 0.7 grams
- Fat: 0.3 grams
- Vitamin C: 52.5 milligrams (93% of RDA)
- Vitamin B9 (folic acid): 60 micrograms (15% of RDA)
- Vitamin K1: 15.2 micrograms (21% of RDA)
- Potassium: 121 milligrams (3% of RDA)
- Manganese: 0.3 milligrams (16% of RDA)
- Phosphorus: 20 milligrams (2% of RDA)
- Magnesium: 12 milligrams (3% of RDA)
- Copper: 0.1 milligram (10% of RDA)
- Iron: 0.2 milligrams (1% of RDA)
Strawberries are a healthy and delicious fruit. Regular consumption of strawberries can help maintain a healthy body.
6 Health Benefits of Strawberries Apart from Antioxidants.
Apart from being a high anti-oxidant, strawberries also have 6 other health benefits, namely:
1. Maintain heart health
Eating strawberries regularly can help keep your heart healthy. This fruit contains anthocyanins, natural compounds that can help reduce the risk of heart disease by improving blood vessel function and reducing inflammation. The high fiber in strawberries can also help control blood cholesterol levels.
2. Supports eye health
Strawberries contain active substances called lutein and zeaxanthin, which have been shown to benefit eye health. These substances help protect your eyes from UV damage and can help prevent eye diseases such as cataracts and macular degeneration.
3. Reduces the risk of cancer
Several studies show that regular consumption of berries, including strawberries, can help reduce the risk of several types of cancer, including mouth, throat and colon cancer. Antioxidant compounds in strawberries such as quercetin and ellagic acid can play a role in fighting the growth of cancer cells.
4. Supports Healthy Digestion
The fiber in strawberries can help keep your digestive system healthy. Fiber helps prevent constipation, promotes smooth bowel movements, and supports the growth of good bacteria in your gut. By keeping your digestion functioning well, you can avoid uncomfortable digestive problems.
5. Anti-Inflammatory Benefits
The antioxidant content in strawberries, including quercetin and anthocyanin, has strong anti-inflammatory properties. It can help reduce inflammation in the body, which contributes to various chronic diseases such as arthritis and heart disease.
6 . Supports Weight Management
Strawberries are a low-calorie snack that is rich in fiber, so they can help you feel full longer. This can be an important part of healthy weight management.
Someone who should not consume strawberries.
1. Allergies:
People with food allergies, especially allergies to berries or allergies to certain substances contained in strawberries, should avoid consuming this fruit. Signs of a food allergy can include hives, swelling of the lips or face, difficulty breathing, or a skin reaction such as a rash.
2. Digestive Disorders:
People with certain digestive disorders, such as stomach acid or stomach ulcers, may need to limit their consumption of strawberries. Strawberries are a fruit that has a fairly high level of acidity and can trigger symptoms such as stomach ache or bloating in individuals with sensitivity to acidic foods.
Effects of Consuming Excess Strawberries.
If someone consumes strawberries in excess, some of the effects that may occur include:
1. Digestive Problems:
Excessive consumption of strawberries, especially for people who have digestive sensitivity to acid, can cause stomach irritation, acid reflux, or other digestive problems.
2. Allergy Risk:
Although rare, some people may experience an allergic reaction due to excessive consumption of strawberries, especially if they have a history of food allergies.
3. Nutritional Balance Disorders:
Eating too much strawberries may shift the nutritional balance in the daily diet, especially if this fruit becomes the main source of calories and replaces other important foods.
4. Dental Problems:
Strawberries contain acid which can damage tooth enamel if eaten in excess and not followed by good dental care.
To maximize the health benefits of strawberries, it is best to consume them in balanced amounts as part of a varied diet. If you have certain medical conditions or allergies, you should consult a doctor or nutritionist before consuming significant amounts of strawberries in your diet.
Tips for serving strawberries well
Here are some tips for serving strawberries well so you can enjoy them in a delicious way:
1. Wash Carefully:
Before serving strawberries, make sure to wash them gently under running water. Try not to soak it for too long because it can make it soft. You can also use water and apple cider vinegar in a 3:1 ratio to clean it, then rinse with clean water.
2. Cut Neatly:
Cut off the stems and unwanted parts from the strawberries. You can cut it into halves or quarters, depending on your preference. If you want to maintain a beautiful appearance, don't cut them too thin.
3. Added Sugar (Optional):
If your strawberries aren't sweet enough or you want to add a little extra sweetness, sprinkle a little sugar on top. Also, you can mix it with a little honey or maple syrup for a different touch of taste.
4. Mix with Yogurt:
Strawberries are very suitable mixed with yogurt, be it plain yogurt or various flavored yogurts. This will give you a healthy and delicious meal that is full of nutrients.
5. Make Sauce or Jam:
Strawberries can be processed into delicious sauce or jam to be used as an accompaniment to bread, cakes or ice cream. Add a little sugar and cook over low heat until the fruit softens and creates a suitable sauce texture.
6. Add to Salad:
Strawberries can be a fresh and sweet addition to your salad. Try pairing them with greens, cheese, and nuts for a nutritionally balanced meal.
7. Don't Forget Pudding or Pancakes:
Sliced strawberries are perfect as a decoration on top of pudding or pancakes. This will provide an attractive appearance and delicious taste.
8. Freeze for a Healthy Snack:
If you want a healthy snack, freeze strawberries. This will give you a sweet treat similar to ice cream.
9. Avoid long storage:
Strawberries should be eaten within a few days of purchase. Store it in the refrigerator and don't wash it until you want to use it to prevent it from rotting more quickly.
By following these tips, you can enjoy strawberries in a variety of delicious ways and add a fresh touch to your diet.
