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Sweet Spring Treasures: Discover the Surprising Virtues of Strawberries
Strawberries, red fruits typical of spring, not only delight the palate but also offer numerous health benefits. Rich in vitamin C and antioxidant and anti-inflammatory compounds, they are a precious source of essential nutrients.
An Ancient and Botanical History
Belonging to the Rosaceae family, strawberries, or Fragaria vesca, have very ancient origins. Present in biblical texts and during the Neolithic, these red berries are not true fruits, but containers of numerous small fruits (the seeds visible on the surface). Native to Europe, wild strawberries are common in Italian woods, as evidenced by the famous strawberry festival in Nemi, near Rome.
Nutritional properties
Strawberries are a mine of nutritional benefits. With just 30 calories per 100 grams, they offer a rich array of sugars, vitamins, flavonoids and anthocyanins. Among the minerals, manganese, potassium, phosphorus and iodine stand out, while vitamin C is the most abundant of the vitamins. Here are the nutritional values for 100 grams of strawberries:
- Water: 90.5 g
- kcal: 30
- Protein: 0.9 g
- Fat: 0.4 g
- Carbohydrates: 5.3 g
- Fibers: 1.6 g
- Iron: 0.8 mg
- Calcium: 35 mg
- Manganese: 0.3 mg
- Potassium: 160 mg
- Magnesium: 10 mg
- Phosphorus: 28 mg
- Iodine: 9 µg
- Vitamin C: 54 mg
- Biotin: 1.1 µg
- Vitamin K: 3 µg
- Folate: 20 µg
- Glycemic index: 25
- Cholesterol: 0 g
Health Benefits
- Cardiovascular protection: The antioxidants in strawberries reduce the oxidation of LDL, protecting the heart and improving blood vessel health.
- Oncological Prevention: Compounds such as quercetin and ellagic acid inhibit cell proliferation, counteracting the growth of tumor cells.
- Neuroprotective effect: Gallic acid offers protection against oxidative stress and neurotoxicity.
- Anti-inflammatory properties: Regular consumption of strawberries helps reduce chronic and systemic inflammation.
- Antioxidant action: Strawberries fight oxidative stress, protecting cells from DNA damage.
- Blood sugar regulation: Strawberries help control blood glucose levels, useful for those suffering from metabolic syndrome.
- Draining and purifying effect: Rich in potassium and vitamin C, they help fight water retention and are ideal in slimming diets.
- Benefits for the Teeth: Rubbing strawberries on your teeth can have a whitening effect and prevent plaque formation thanks to xylitol.
- Use in Phytotherapy: The roots and leaves of strawberries are used as natural diuretics and astringents.
Daily Consumption and Contraindications
A serving of strawberries is equivalent to approximately 150 grams, and the guidelines suggest consuming one or two servings per day. However, strawberries can cause allergic reactions and are histamine-releasing, so those suffering from histamine intolerance should limit their consumption.
Purchase and Storage Tips
Strawberries must be consumed fresh during their natural harvest period, from spring to August. To choose the best ones, prefer those with a uniform color and well-attached stalk. Store them in the refrigerator if not consumed the same day and freeze them for extended use.
Strawberries are not only a pleasure for the palate but also a concentrate of health. Take advantage of their season to enjoy their countless benefits!
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