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STRAWBERRY

General introduction

It is said about strawberries that they are the most appetizing foods, due to their aspect that tends towards perfection; perhaps this is also the reason why strawberries are the most popular berries. Produced by a seemingly fragile plant, the strawberry is a fleshy fruit with a shiny texture that turns a deeper red color as it ripens, changing its shape. Although more perishable compared to other fruits in their family, strawberries are relatively easy to grow in almost any soil/zone, making them easier to find in supermarkets.

The “treats” of kitchens all over the world, strawberries are the first choice when it comes to desserts and exotic drinks, giving taste and color to tarts and cakes, ice creams, and cocktails. In addition, due to their sweet taste, they successfully compensate (if only a part of) the sugar in them.

However, consuming excess strawberries can lead to complications among people with kidney problems, as the kidneys cannot eliminate the large amount of potassium ingested. Strawberries also contain goitrogens – believed to interfere with thyroid gland function in people with thyroid problems. That is why it is important not to monitor reactions when we eat them – not just allergic ones – and to respect the indicated portions, i.e., 8 medium-sized fruits.

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Nutritional values per 100g / RfD Percent

(Reference Dose)*

Energy
(kcal):

0

Fat
(g/0%):

0

Carbohydrates
(g/3%):

0

Protein
(g/1%):

0

Dietary fiber
(g/6%):

0

Vitamin C

0

Calcium
(mg/1%):

0

Copper
(mg/13%):

0

Iron (mg/2%):

0

Manganese (mg/12%):

0

Potassium
(mg/2%):

0

ORAC score**/100 g: 1540

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Top benefits:

In ancient times, they were considered “medicinal fruits” – and rightly so, given their antioxidant-rich content. Clinical research has determined that only eight strawberries eaten daily can have important benefits, including potentially improving heart and brain health, as well as reducing the risk of cancer. Although they are sweet, they have a glycemic index (GI) of 40, which makes them safe for consumption by people with diabetes or those on a diet.

For example, an average strawberry can be higher in vitamin C than an orange, and their deep red color is attributed to anthocyanidins, a powerful antioxidant. Due to this fact, as well as the presence of manganese and the impressive amount of potassium and folate, strawberries are on the list of superfoods, due to the number of antioxidants and their complex nutritional profile. Vitamin B9 / folic acid is important for normal tissue growth and cell function, being especially recommended during pregnancy

Not to be overlooked is the fact that the vitamin C present in the strawberry is a hopeful ally against skin aging, supporting the production of collagen, essential for maintaining skin elasticity. According to a study conducted in South Korea, the ellagic acid in strawberries prevents the destruction of collagen and skin inflammation, the main causes of wrinkles.

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Did you know that...

the strawberry is not actually a fruit; the true “fruit” of the plant are their tiny seeds.

Essential information quote:

Unlike raspberries, there is not just one “strawberry smell” molecule in the strawberry fruit, but several, and some of those tickle the smell receptors only when we chew the fruit.

Our and and tricks

For a strong start of your day, add a few strawberries to your bowl of whole grains.

After you buy them, keep them in the fridge (2-4°C) and consume them within 2-3 days at the most.

Wash only as many strawberries as you will eat, keeping them under running water.

If they start to lose their shine, put them in the freezer and use them in smoothies.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity according to USDA = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which, in turn suggests a low oxidation process, essential in protecting the body against the negative effects of free radicals. The FDA recommends a daily intake of 3,000-5,000 ORAC units for optimal health.

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