Eat more strawberries
If you are not already fond of strawberries, you should become one. Not only are they juicy, summery and delicious, they are also a remarkable food in every respect. Full of nutrients and antioxidants (such as vitamin C), strawberry offers a wide range of health benefits, some of which may surprise you. (Protection against wrinkles? Yes, of course!) Here are 10 good reasons to put more strawberries on your menu.
They increase immunity
“Strawberries are an excellent source of vitamin C,” says licensed dietitian Madeleine Edwards, based in Toronto. Most mammals-except humans-have the ability to naturally produce vitamin C; that’s why it’s so important for us to take it daily. “One serving of strawberries contains 51.5 mg of vitamin C-about half of your daily needs,” says Edwards. Double the portion and with a cup of strawberries, you meet all of your needs. “Vitamin C is known to increase immunity while being a powerful antioxidant that works fast. A UCLA (University of California at Los Angeles) study conducted in 2010 found that the antioxidant power of strawberry becomes “bioavailable” or ready to act in the blood after eating it for only a few weeks.
They promote eye health
The antioxidant properties of the strawberry can also help prevent the formation of progressive cataract-opacity of the lens of the eye-which can lead to blindness at the time of old age. Our eyes require vitamin C to protect against exposure to free radicals from the sun’s UV rays that can damage lens proteins. It also plays an important role in strengthening the cornea and retina of the eye. Although high doses of vitamin C may increase the risk of cataracts in women over 65, researchers at the Karolinska Institutet in Stockholm note that this risk is attributable to vitamin C obtained from supplements, not the one provided by fruits and vegetables.
They help fight cancer
Vitamin C is one of the antioxidants that can help prevent cancer, since the immune system, when it is healthy, is the best defense of the body. A phytochemical element, ellagic acid-also present in strawberries-is another. “Ellagic acid has been shown to have anti-cancer properties, including the ability to stop the growth of cancer cells,” says Edwards. Strawberries contain other antioxidants such as lutein and zeaxanthin. Antioxidants are free radical scavengers that neutralize the potentially negative effects that these can have on our cells, “she adds. The term “free radical” refers to damaged cells that can weaken surrounding cells by attempting to repair themselves,
They have anti-wrinkle effects
The vitamin C contained in strawberries is essential for the formation of collagen, a substance that promotes the elasticity and resilience of the epidermis. As aging makes you lose collagen, eating foods that contain vitamin C can help keep your skin looking healthier and younger looking. But vitamin C is not the only natural anti-wrinkle found in strawberries. Researchers at Hallym University in South Korea have concluded that ellagic acid prevents the destruction of collagen and the inflammatory effect-two major factors in the development of wrinkles-after sustained exposure to harmful UV-B rays. for the epidermis.
They fight against bad cholesterol
According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Strawberries are a powerful stimulant for heart health. “Ellagic acid and flavonoids – or phytochemicals – have antioxidant effects beneficial to the health of the heart, explains Madeleine Edwards. For example, they can neutralize the consequences of low-density lipoprotein or LDL-the bad blood cholesterol-which allows platelets to build up in the arteries. Another benefit is that they have an anti-inflammatory effect that is good for the heart. “Researchers at the Clinical Nutrition and Risk Factor Modification Center from Toronto investigated the effects of strawberries on a cholesterol-lowering diet and concluded that adding strawberries to this diet reduced the damage caused by oxidation and blood lipids-both of which are involved in heart disease and diabetes.
They reduce inflammation of the joints
Antioxidants and phytochemicals found in strawberries can help reduce joint inflammation, a possible source of arthritis and heart disease. A study by the Harvard School of Public Health found that women who eat 16 or more strawberries a week have 14 percent. 100 less risk of having high levels of C-reactive protein (CRP) -indicates the presence of inflammation in the body.
They regulate blood pressure
Potassium is another nutrient that promotes heart health; at 134 mg per serving, strawberries are considered a “medium source” of potassium, according to Alberta Health Services. Potassium can help regulate blood pressure and can even help lower hypertension by acting as a buffer against the negative effects of sodium. Because of their effect on reducing LDL, inflammation and high blood pressure, strawberries have earned the reputation of being one of the healthiest fruits for the heart you can eat.
They are a source of fiber
The fibers are necessary for good digestion and strawberries contain about 2 g per serving. Among the disorders resulting from a lack of fiber, there is constipation and diverticulitis-or inflammation of the bowel-of which about 50% suffer. 100 of people over 60 years old. Fiber can also help fight type 2 diabetes. “Fiber helps slow the absorption of sugars (such as glucose) in the blood,” says Edwards. That’s why adults with diabetes can eat strawberries-in moderation. ”
They help maintain a healthy weight
Maintaining the right weight is one of the best defenses against type 2 diabetes and heart disease, not to mention overall well-being. “In strawberries, we find few calories (about 28 per serving), no lipids and little sodium and sugar,” says Madeleine Edwards. They contain natural sugars-but their total sugar content is quite low at 4 grams per serving-and their total carbohydrate content is less than what is found in half a slice of bread. Triple your serving at 1.5 cups: you’ll have a snack of less than 100 calories-and much better at health than pre-packaged 100-calorie snacks! ”
They promote prenatal health
Folate is a vitamin B recommended for pregnant women or those trying to conceive; strawberries, which contain 21 μg per serving, are a good source. Folate is necessary during the early stages of pregnancy for the development of the child’s brain, skull and spinal cord. Folic acid found in strawberries can help prevent some birth defects, such as spina bifida.