Strawberries: properties and benefits of the antioxidant fruit par excellence
The first allies of our health can be found directly on the table. In fact, the benefits of different foods are being studied more and more frequently to understand which properties they contain in order to make the most of them. Fruit certainly occupies an exceptional place in this research because it is rich in nutrients that are truly effective for our well-being.
Among the different varieties, red fruits have many advantages not only for health but also in terms of beauty:
Today we will discover in detail everything about strawberries, from their properties to the various cooking recipes that see them as protagonists. This spring-summer fruit has always been one of the most loved by Italians thanks to its sweet and sugary flavor that makes it suitable for combining with other foods or to be eaten simply alone, without even adding sugar or lemon.
Strawberries are part of the Rosaceae family and their plant is called Fragaria vesca, a term that derives from the Latin fragrans, that is, perfumed. With this adjective, the Romans indicated the delicious taste and aroma of this type of fruit, which at the time existed only in the wild variety of wood. Now we consume mainly cultivated species born from the crossing of the European and the American strawberry, but this does not mean that, in addition to their unmistakable flavor, they are rich in beneficial properties for our body.
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Calories and nutritional values
Strawberries contain many nutritional principles, but we must not forget that they also contain a not negligible amount of sugars. 100 grams of strawberries correspond to about 30 calories, which can vary slightly depending on the species. For this reason, a modest dose is recommended for both those suffering from diabetes and those who are following a low-calorie diet.
Here is a brief summary of the main nutritional values of 100 grams of strawberries:
- Calories: 27-33
- Fat: 0.4 g
- Fiber: 2 g
- Proteins: 0.70 g
- Carbohydrates: 5.3 g
- Sugars: 5.3 g
All the properties of strawberries
Let's now discover all the properties present in a strawberry. First of all, this fruit has a high content of vitamins, especially vitamin C. In fact, among all summer fruits, it is precisely strawberries that have a greater quantity. Vitamin C promotes the formation of red blood cells and the production of collagen, as well as being one of the most powerful antioxidants. Furthermore, strawberries are rich in vitamins A, B1, B2, flavonoids and phenolic acids, including ellagic acid, the latter also having an antioxidant nature.
There is also a good level of mineral salts such as potassium, magnesium and iron, useful for strengthening muscles, bones and joints and also for the disposal of excess water, or to combat water retention.
Finally, there is the presence of xylitol, a molecule that protects the teeth because it is antibacterial and is able to counteract the action of food acids, and a high fiber content, ideal for those suffering from intestinal irregularities and lazy intestines.
The health benefits of strawberries
Looking at the different properties of strawberries in general, we can already understand how this fruit has many benefits in favor of the well-being of our body. Here they are in detail:
- Effective against cholesterol
We have said how vitamins, ellagic acid and many other active ingredients of strawberries are antioxidants. This means that they act positively in many aspects, among which the protection of the cardiovascular system stands out. In fact, the properties contained in a strawberry reduce the oxidation of fats in cell membranes and, thus, it goes to counteract bad cholesterol in the blood. Moreover, thanks to potassium and magnesium, pressure is monitored and the risks associated with hypertension are reduced.
- One of the foods allies of memory and good mood
Strawberries are rich in folic acid, an important substance for brain health and memory maintenance. In fact, it has been noted how this fruit acts against toxins that can affect the brain area and damage neurons. Folic acid ensures that these wastes are disposed of and that the functions of the brain are preserved. Furthermore, strawberries stimulate serotonin, the hormone of happiness. Thus, they significantly improve the mood.
- Promotes "eternal youth"
By examining the different properties, we saw how many of them were antioxidants. For this reason, strawberries, like other berries, protect us from the action of free radicals, which are the cause of cell aging, and help prevent chronic and degenerative diseases. In addition, vitamin C strengthens the immune system by increasing the number of white blood cells that defend the body from pathogens.
- Anti-inflammatory benefits
Much less known are the advantages of the strawberry with respect to inflammatory disorders and pathologies. Their anti-inflammatory properties, due in particular to vitamins and mineral salts, favor the prevention of diseases such as arthritis and, thanks to citric acid, they also protect in the case of intestinal or urinary infections.
- With a diuretic and purifying effect
The strawberry contains a very high quantity of water and all this causes it to have a draining and diuretic action. It stimulates the kidneys and liver, eliminating toxins deposited in the body and fighting water retention. Furthermore, if eaten in moderate doses, strawberries are one of the staple foods for weight loss diets. This is because their antioxidant properties stimulate active hormones. weight loss and metabolism acceleration. They increase the sense of satiety and decrease the formation of abdominal fat.
- An excellent food for oral hygiene
No less important is the action that these fruits play on the health of our teeth. As already mentioned, they have a significant amount of xylitol which is useful both to counteract dental plaque and halitosis and to clean the oral cavity and have an effect whitening on the teeth. The latter are thus protected from the most corrosive foods, especially those containing acids.
The cosmetic benefits of strawberries
If the properties and health benefits are partly known enough, perhaps not many know that strawberries are also useful in terms of beauty. They always owe all this to their antioxidant principles, especially vitamin C. In fact, all these substances fight free radicals that lead to the "aging not only of the cells" internal "to our body, but also of the external ones, with signs well visible on skin, hair and nails.
Vitamin C helps increase collagen production, preventing or slowing the appearance of wrinkles. In addition, strawberries are effective in improving the appearance of the skin from the outside because their pulp nourishes and relaxes the skin of the face. Also in this sense, it has been noted that the "strawberry extract" has a soothing action in the case of redness or wounds.
As for hair and nails, both are strengthened by the consumption - which must always be controlled - of this food.
Beauty recipes
To take advantage of the cosmetic benefits of strawberries, one can resort not only to their internal use, but also to their external one. In fact, there are some simple recipes to make at home that combine this fruit with other foods and are useful for making very effective beauty masks. We recommend two, both for the well-being of the facial skin.
The first is a mask suitable for all skin types and which aims to illuminate the face, making the skin softer and more nourished. To get it, just a few ingredients are enough:
- 4 strawberries
- 1 banana
- 1 tablespoon of sunflower seeds
Once the sunflower seeds have been ground, combine them in a mixer with the previously cleaned and peeled strawberries and bananas. Blend everything until you get a homogeneous mixture. Apply your beauty mask for about 20-30 minutes and then rinse it off with warm water. You will immediately see your skin smooth and hydrated.
The second DIY strawberry treatment is ideal for those with oily skin. Even for this recipe, only a few ingredients are needed:
- 4-5 strawberries
- 1 tablespoon of lemon juice
Blend the strawberry pulp with the lemon juice and apply the mixture to your face for 20 minutes. After keeping it in place, rinse with warm water with the help of a cotton pad. This lotion has astringent properties and acts directly on the enlarged pores that cause the formation of imperfections.
How to consume strawberries in the kitchen
Obviously, strawberries are famous for their use in cooking. They appear in numerous recipes, from the most traditional to the innovative ones of recent years, also imported from other cultures. In Italy, strawberries are mainly consumed as a fruit at the end of a meal or as an ingredient in delicious desserts. They range from tiramisu and tart to cheesecake, passing from the classic fruit salad or a simple bowl of strawberries with a scoop of cream ice cream.
However, today it is easy to find the strawberry even in non-sweet dishes. For example, it can be combined with other foods to make a tasty salad or it appears in slightly more elaborate recipes such as strawberry risotto. Its sugary flavor manages to enhance the taste of salty foods without covering up, giving them something special. aphrodisiac and irresistible.
Contraindications and side effects of strawberries
As we have already mentioned, strawberries do not have many calories, but they still have a considerable sugar content, so it is good to never overdo the doses. This is especially true for those suffering from diabetes or for those on a weight loss diet.
There are no particular contraindications or side effects if not what concerns intolerances and allergies. In fact, the strawberry is considered a fairly allergenic fruit and this reaction causes various symptoms whose severity varies from case to case. The most common ones see the appearance of red dots and pimples, which can turn into hives and even lead to gastrointestinal disorders.
For more information on strawberries, consult the Humanitas website.
