Benefits of strawberry: food protects against cancers and inflammatory diseases
Strawberry is a fruit of good acceptance and widely used by the Brazilian population. This fruit belongs to the family of Rosaceae , originating in Europe and regions with colder climate, and there are currently about twelve species. It has a slightly acidic flavor, a pleasant and strong aroma and its coloration is red with black dots.
Benefits of strawberry
It is a good option for desserts, or as an afternoon snack because it has few calories. In 100 grams of strawberry (approximately 9 units), there are 30 kcal. More than 90% of the strawberry is composed of water; In addition, the fruit has calcium, magnesium, manganese, phosphorus, iron, potassium, copper, zinc, B2, B6, traces of B1 and B3 and vitamin C, according to the Brazilian Table of Food Composition (TACO). This fruit also presents itself as a good source of phytochemicals (ellagic acid, anthocyanins, quercetin and catechin). Because of its antioxidant compounds, there is evidence that strawberry increases resistance to infections and prevents cancer.
Most of the fibers found in strawberries are soluble, such as pectin. This type of fiber could help control cholesterol levels. However, the seeds of the strawberry contain, for the most part, insoluble fibers, the type of fibers that help in the picture of constipation. However, they can be harmful to people with bowel disorders such as diverticulosis.
Strawberry's vitamin C content is important, and strawberry is often referred to in the literature as a source of this nutrient because it has a higher amount than presented by fruits such as lime orange and kiwi; although it has much less content than acerola, for example. This vitamin is important for the immune system, muscle regeneration, teeth and bones, in addition to collagen formation and acting as a powerful antioxidant, being used to turn oxygen free radicals into inert forms. For this reason, strawberry is considered important for protecting against inflammatory diseases, such as rheumatoid arthritis.
Bioflavonoids, such as anthocyanin (reddish color) and ellagic acid, are substances that may help prevent some types of cancer , mainly of the digestive tract. Other polyphenols present in strawberry (quercetin and catechin) are related to protection against inflammatory diseases (osteoarthritis and atherosclerosis, for example). Strawberry is mentioned in the literature as having an anti-inflammatory role, protecting against chronic diseases such as rheumatoid arthritis, as well as a mild diuretic effect, which would assist in the retention of liquids. Also related to the aesthetic issue, promoting health of skin, hair and nail, relative to the presence of functional compounds (phytochemicals) and vitamins and minerals such as vitamin C and zinc.
How to consume strawberry
Due to the high content of vitamin C and antioxidant components, an important tip to minimize the loss of strawberry nutrients is to keep it in the refrigerator until the moment of consumption, washing the fruit immediately before consuming. It is not recommended to sanitize the strawberry prior to storage, due to the risk of fungus proliferation by the humid environment and spoilage of the food, making it unfit for consumption more quickly.
Yet, another tip is to consume it whole, or cut it immediately before consumption because the more cuts in the fruit, the greater the contact with the air, which favors the loss of antioxidant components. Heating at high temperatures and high duration (for cooking purposes) also favors the loss of these components, in addition to water soluble vitamins (such as vitamin C). On the other hand, the strawberry freezing process favors the loss of flavonoids, leaving about one third of these compounds after the process.Another precaution we must take in the consumption of strawberry is the concomitant consumption of pesticides, because strawberry is one of the foods that most absorb these substances, heading the list of the most contaminated foods. To minimize the effects, the important thing is to consume it in the harvest period (August, September and October); period when there is greater availability and when we find the fruit at a lower price. Another option is to consume organic strawberries, free from pesticides, but more expensive.
The best way to consume the strawberry is by ingestion of the fruit in natura, to preserve all its properties. However, it is also consumed in preparations such as jellies, yogurts, jams, pies and cakes, and fillings of sweets and cookies. It is used as one of the components of red juices, famous for their antioxidant content and their functional properties.
Because it has a high content of natural salicylate, the fruit should be avoided by people who have aspirin intolerance . Due to this component, a small portion of the population presents strawberry allergy. In all cases, infants with a family history of allergy to this fruit should be presented to the food after completing 2 years of age, always under supervision and evaluation of possible symptoms. Strawberry also has an oxalic acid content, which can cause stones in the kidneys and bladder in susceptible people, as well as reduce the absorption of iron and calcium.
Due to its composition, consumption of this fruit is recommended in the amount of two cups of strawberry / day (around 9 units). Recent studies suggest that this amount is able to regulate blood cholesterol levels.
Resisting it is impossible. Present at breakfast and supper, the panettone wins the taste of those who love Christmas traditions and also of people who love novelty - different fillings, salty masses and even combinations with ice cream appear at the table. So much passion has gained even more support for reducing trans fat in food: since 2009, the Pan American Health Organization has established that any processed food, including panettone, should have a maximum of 5% trans fat on total fat .
There are several factors that influence our hunger and consequently our satiety when we eat. Distension of the stomach Gastric fullness, ie, the full stomach feeling that basically is perceived by the volume of food we eat. The fibers increase their volume when inside the stomach, as they absorb water and swell.
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