Nutritional composition of strawberries

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Strawberries are a favorite among both children and adults. Not only delicious, strawberries also bring great benefits for health. However, strawberries are also a fruit that can cause allergies in children.

1. Origin of Strawberry

Strawberries (Fragaria ananassa) originated in Europe in the 18th century, are bright red, juicy and aromatic. It is a hybrid of two natural strawberries from North America and Chile. First grown in ancient Rome, strawberries are now the most popular berry in the world. In France, they are even considered an aphrodisiac. These red gems are good for your heart in different ways.

2. Nutritional value of strawberries

Strawberries are mainly composed of water (91%) and carbohydrates (7.7%). They contain only small amounts of fat (0.3%) and protein (0.7%).
The nutrients in 100 grams of fresh strawberries are:
Energy: 32 calories Water: 91% Protein: 0.7 grams Carbs: 7.7 grams Sugar: 4.9 grams Fiber: 2 grams Fat: 0 ,3 grams

2.1. Carbs Fresh strawberries contain mostly water, so their total carb content is very low - less than 8 grams of carbs per 100 grams of fresh strawberries.
Most of these berries are derived from simple sugars - such as glucose, fructose and sucrose - but they also contain a fair amount of fiber.
Strawberries have a glycemic index (GI) of 40, which is relatively low so it won't lead to blood sugar spikes and is considered safe for people with diabetes.
2.2. Fiber Fiber comprises about 26% of the carb content of strawberries. 100 grams of strawberries provide 2 grams of fiber - both soluble and insoluble. Fiber is important for feeding the beneficial bacteria in your gut and improving function. digestive capacity. They are also helpful for weight loss and can help prevent many diseases.
2.3. Vitamins and Minerals The most abundant vitamins and minerals in strawberries are:
Vitamin C Manganese (usually found in large amounts in whole grains, legumes, fruits and vegetables) Folate (vitamins). B9) (folate is important for normal tissue growth and cell function – especially for pregnant women and the elderly) Potassium (This mineral is involved in many essential body functions , such as regulating blood pressure) Strawberries are also a good source of iron, copper, magnesium, phosphorus and vitamins B6, K and E

2.4. Anthocyanins More than 25 different anthocyanins have been found in strawberries and the most numerous is Pelargonidin. Foods rich in anthocyanins offer many health benefits, especially heart health.
2.5. Ellagitannin and ellagic acid Strawberries are the leading source of phenolic antioxidants, 2 to 11 times higher than other fruits. They offer significant health benefits including fighting bacteria and reducing the risk of cancer.

3. Health benefits of strawberries

The health benefits of strawberries can become easy to remember if you associate it with the shape of a strawberry. Strawberries are very heart-shaped in shape and color, and this fruit is also really good for protecting your heart, increasing your HDL (good) cholesterol, lowering blood pressure and protecting against cancer. Strawberries are rich in antioxidants and plant compounds, which have benefits for heart health and blood sugar control.
Because strawberries contain high levels of vitamins, fiber and especially high antioxidants called polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits with antioxidant power and are a good source of manganese and potassium.
Strawberries are an excellent source of vitamin C. Just one small serving - about eight strawberries - provides more vitamin C than an orange. It also contains a good amount of folate (vitamin B9) and potassium.

3.1. Eating strawberries helps reduce the risk of many chronic diseases Strawberries can improve heart health, lower blood sugar and help prevent cancer.
Strawberries are classified as berries. Large-scale observational studies in thousands of berry hobbyists have shown a lower risk of heart-related death. According to a study in middle-aged people, berries can improve HDL (good) cholesterol, blood pressure and blood platelet function.
In addition, strawberries also help
Improve blood antioxidant status Reduce oxidative stress Reduce inflammation Improve blood vessel function Improve high blood lipid status Reduce harmful oxidation of LDL cholesterol It has been conducted a study of strawberry supplementation in people with type 2 diabetes or metabolic syndrome (mainly in overweight or obese individuals). After 4 to 12 weeks of supplementation, participants had significant reductions in several key risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles.
3.2. Strawberries help regulate blood sugar When carbs are digested, your body converts them into simple sugars and releases them into your bloodstream. Your body then begins to secrete insulin, which tells your cells to take sugar from your blood and use it for fuel or storage.
Strawberries seem to slow down the digestion of glucose and reduce spikes in both glucose and insulin after a carb-rich meal, so strawberries also have a good effect on blood sugar regulation and can be used for diabetics. Street .

3.3. Strawberries prevent cancer Cancer is a disease characterized by the uncontrolled growth of abnormal cells. Cancer formation and progression is often associated with oxidative stress and chronic inflammation.

Some studies suggest that berries may help prevent certain types of cancer through their ability to fight oxidative stress and inflammation. Strawberries have been shown to inhibit tumorigenesis in animals with oral cancer and in human liver cancer cells. Because strawberries contain a lot of ellagic acid and ellagitannin, which has been shown to prevent the growth of cancer cells.
3.4. Some Side Effects of Strawberries Strawberries offer a lot of good benefits, but allergies are quite common - especially in young children.
Strawberries contain a protein that can cause symptoms in people who are sensitive to birch or apple pollen – a condition known as pollen food allergy. The allergenic protein is thought to be related to the anthocyanin strawberry.
Common symptoms include itching or tingling in the mouth, hives, headache, and swelling of the lips, face, tongue, or throat. Strawberries can also cause respiratory problems in severe cases.

4. Tips in choosing

Choose berries that are medium-sized, firm, plump, and deep red in color. Once harvested, they are no longer capable of ripening. Strawberries can be eaten fresh or used in jams, jellies, syrups, smoothies and desserts.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: webmd.com, healthline.com