Benefits of Strawberries

Since we were young, we have heard that eating fruit is very beneficial for our health. Strawberries are a favorite spring and summer fruit thanks to their sweet aroma and taste, and are a great source of nutrients, including vitamin A, potassium, calcium, magnesium and folic acid. It is also among the fruits richest in vitamin C. In this article we read about benefits of strawberries.

Benefits of Strawberries

Nur Ecem Baydı Ozman, a nutrition and diet specialist at Acıbadem Kozyatağı Hospital, explained that strawberries should be eaten in moderation, like any fruit, saying: “You can eat 10 to 12 medium-sized strawberries per day, and this amount of strawberries is. It meets more than half of the needs. daily vitamin C

However, because they contain a lot of oxalate, they can cause kidney stones when eaten in excessive amounts. They can also cause sand to form in the kidneys if they are not washed out well.

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Here are some benefits of strawberries that you may not know.

Supports the immune system

Vitamin C is one of the most important vitamins that support the immune system. Noting that strawberries are among the fruits richest in vitamin C, Osman said that to benefit from the vitamin C content, it is beneficial to eat fresh strawberries.

“If possible, eat strawberries without cooking or making jam. You will lose a lot of vitamin C if you leave them in the air for too long and while they are cooking.”

Effective against anemia

Strawberries are a fruit rich in folic acid, i.e. vitamin B9. Thanks to the folate they contain, they are effective in the production of healthy red blood cells. A deficiency of folic acid can lead to anemia, and it also plays a role in the formation and renewal of cells in the body. For women during their childbearing years, it is especially important to have an adequate daily intake of folic acid.

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Improves skin quality

The skin is usually high in vitamin C. Thanks to the stimulation of collagen formation, vitamin C provides elasticity to the skin and provides a lively appearance, delaying the formation of wrinkles. It also protects the skin from UV damage. Therefore, it is important to get enough vitamin C every day for healthy skin.

Cholesterol enemy

Thanks to vitamin C, anthocyanins and fiber, strawberries help improve the lipid profile by reducing the levels of harmful LDL cholesterol and triglycerides.

Good for Heart Health

Flavonoids are the main group of phenolic compounds found in strawberries, that is, phytochemicals that have many health benefits due to their bioactive properties. These compounds fight free radicals, reduce the formation of oxidative stress, prevent atherosclerosis (hardening of the arteries) and help maintain blood pressure at normal levels.

Strengthens Memory

Ascorbic acid, or vitamin C, plays a role in the formation of the sheath that covers nerve cells in the brain and in the communication between these cells. The communication between these cells is of great importance for strengthening mental functions such as memory, decision-making and remembering.

Helps Control Weight

Strawberries can make you feel full thanks to their high water and pulp content.

A strawberry's glycemic index, which is a measure of how quickly a food causes blood sugar levels to rise, is not high. In this way it contributes to the balance of blood sugar."

Therefore, eating strawberries can help you maintain your diet.

Helps reduce the damage caused by smoking

Smokers have lower levels of vitamin C in their blood. When reactive oxygen species, highly reactive chemical molecules as a result of electron reception of molecular oxygen (O2), are formed in the body, tissue damage is inevitable.

Reactive oxygen species act as signaling molecules for cells for normal biological processes. However, the generation of reactive oxygen species can also cause damage to many organelles and cellular processes, which may eventually disrupt normal physiology. Therefore, smokers need more antioxidants that neutralize reactive oxygen species than non-smokers. In this sense, thanks to its vitamin C content, strawberries help smokers to compensate for the lack of vitamin C. They also help fight reactive oxygen species, thereby reducing oxidative stress, which is defined as an imbalance between the production of reactive oxygen species and the antioxidant capacity of a cell, preventing tissue damage.

Curb constipation

High content of water and optimal fiber

Vitamin C helps keep gums strong and healthy, which also means stronger teeth. For this reason, people who consume insufficient amounts of vitamin C may develop gum problems. Strawberries, a good source of vitamin C, help maintain oral health.

Prevents Cancer

Strawberries have been shown to help protect against cancer thanks to the presence of anthocyanins.

“Anthocyanins naturally present in berries have antioxidant properties and help reduce oxidative stress in the body. They also play a protective role against cancer with their anti-inflammatory and anti-mutagenic effects (which protect against potentially harmful mutations in genes),,” said Osman.

Helps maintain blood sugar balance

"You're likely to gravitate toward foods that are rich in carbs and sugar because your blood sugar goes down after you spend time hungry," Osman said.

"Eating 10 to 12 medium-sized strawberries and a few nuts in the afternoon will help keep your blood sugar in balance and help you control portions at your next meal."