The strawberries They are very low-energy fruits, whose main component – after water – is made up of carbohydrates –with a moderate amount, around 7% of its weight-, mainly fructose, glucose and xylitol. However, they also have a number of phytonutrients that can promote healthincluding phenolics, polyphenols, micronutrients and vitamins.
They are a good source of fiber, and very rich in vitamin Cwith a percentage even higher than that of oranges. An average serving of strawberries, 150 g, contains 86 mg of vitamin C; while a medium orange, 225 g, contains 82 mg. Although, in either case, the recommended daily intakes for this vitamin (60 mg)they are more than surpassed.
Among the minerals, the highest are iron and iodinefollowed by calcium, phosphorus, magnesium and potassium. In addition, their low sodium content and high potassium content make them suitable for people with high blood pressure. In addition, strawberries are one of the fruits with the greatest antioxidant capacity.
Whether fresh, frozen or freeze-dried, a daily dose of strawberries can have a substantial impact on cardiometabolic healthespecially in those people at higher risk of heart disease. By improving lipid metabolism and reducing systemic inflammation, strawberries help reduce the risk of developing cardiovascular diseases.
This is the main conclusion of a review of studies –47 clinical trials and 13 studies observational studies – carried out by researchers at the University of California at Davis, funded by the California Strawberry Commission.
How many to eat and specific benefits
The researchers highlight that the study confirms that eating strawberries helps reduce cholesterol levels LDL and triglycerides while reducing inflammation. The result is better overall heart health and better control of cardiovascular risk factors. It is important that it can help control the cholesterol naturally. By improving lipid metabolism and reducing systemic inflammation, strawberries help reduce the risk of developing cardiovascular diseases. Regarding how many strawberries should be eaten per day to improve cardiovascular health, researchers point out that between 1 and 4 cups per daythat is, no less than 100 grams up to about 450 grams per day.
“Strawberries are rich in phytonutrients that benefit heart health. Our review found that regular consumption of strawberries not only lowers cholesterol but also helps reduce inflammation, which is a factor clue of heart diseases. “This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events,” said Dr. Roberta Holt, principal investigator of the study.
In addition to heart health, the study reveals interesting benefits for brain health. This research suggests that strawberries can help delay cognitive decline and protect against dementia, thanks to its rich flavonoid content. Strawberries can promote cognitive function and combat oxidative stress, key factors to maintain brain in shape as you get older.
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