In last week’s Thursday’s edition of the Guardian Newspaper, I wrote generally on the fruit berries. Having done that I have also seen the richness of individual berries in the group of fruits in what is called berries. For this reason I have decided to write about four of the commonest fruits in this group.
It is important for us to know that there are berries in such shops as Shoprite, SPAR etc. In other words, these fruits can easily be found and bought here in Nigeria.
Strawberries are juicy and delicious nutrient-rich fruits, which are full of antioxidants. Minerals and vitamins commonly found in strawberries are potassium, calcium, magnesium, iron and vitamin CC.
Health benefits of strawberries
Boosts the immune system
Strawberries are a powerful source of vitamin C, which is an established immune booster. Vitamin C is also a well-known antioxidant. It is a fast working antioxidant, which effectively neutralises free radicals and contributes to the effectiveness of the Vitamin Antioxidant Defense System. Consumption of one serving of strawberries is sure to provide one half of our body’s daily requirement of vitamin C
Helps to prevent cancer
Vitamin C, the antioxidant neutralizes free radicals that would have destroyed cells and DNA and possibly cause cancer (vitamin C boosts the immune system). Ellagic acid is a phytonutrient that is also found in strawberry. Ellagic acid has been found to exhibit anti-cancer properties by suppressing cancer growth. Lutein and zeaxanthin (zeathanins) are free fatty acids also found in strawberry. They are antioxidants, which mop up free radicals and prevent oxidative stress damage of cells.
Ensures healthy vision
Strawberry, by its antioxidant function can help to prevent cataract formation. Cataract can lead to blindness in old age. The UV rays from the sun causes the release of free radicals from the protein in the lens. Sufficient vitamin C in the system neutralizes these free radicals and prevents damage to the lens of the eyes. Also, vitamin C functions in strengthening of the cornea and retina of the eye.
Cholesterol Lowering Effect
Strawberries are included in the list of heart-healthy foods. Ellagic acid and flavonoids in strawberries are antioxidants, which prevent the build up of plaques on the walls of arteries by the LDL (bad) cholesterol in the blood circulation. The anti-inflammatory effect of ellagic acid and flavonoids also prevent heart disease.
Reduction of inflammation
Arthritis, which is inflammation of the joints have also been found to respond positive to the antioxidants and phytochemicals in strawberries. An elevated C-reactive protein is an indication of inflammation. This CRP has been shown to decrease in those who consume strawberries regularly.
Effect on blood pressure
Potassium is richly found in strawberries – about 134mg per serving. Potassium is a buffer against the negative effect of sodium in the cell, which leads to a reduction of the blood pressure.
Increase intake of fibre
Fibre helps in the healthy digestion of food in the intestine and prevents conditions such as constipation and diverticulitis. Fibre also helps to reduce the absorption of glucose in the blood. Strawberries are a good source of fibre.