The Nutritional Power of Strawberries

 

Strawberry is a delicious and vibrant fruit that not only pleases the palate, but also offers a number of nutritional benefits. With its intense red colour, irresistible aroma and sweet, slightly tart taste, strawberries are a popular choice in a variety of desserts, juices and fruit salads. However, its value goes far beyond the taste aspect, as this small fruit is also a powerful source of essential health nutrients.

 

Vitamins and Antioxidants

Strawberries are rich in a variety of vitamins and antioxidants, which play key roles in promoting health. They are especially known for their high concentration of vitamin C, a powerful antioxidant that strengthens the immune system, aids in iron absorption and protects the body against free radical damage. In addition, strawberries contain vitamin A, vitamin K, vitamin E and several B vitamins, all essential for maintaining good health.

Fibre and Low-Calorie

Another benefit of strawberries is their content in dietary fibre. These fibres aid digestion, promote satiety and help to control body weight. Despite their sweet taste, strawberries are low in calories, making them an excellent choice for those who want to maintain a balanced and healthy diet.

Anti-inflammatory properties

Recent research has revealed that strawberries have anti-inflammatory properties, which may contribute to reducing the risk of chronic diseases such as heart disease and certain types of cancer. The antioxidants in strawberries help fight inflammation in the body, protecting vital tissues and organs.

Source of Anthocyanins

The bright red colour of strawberries is attributed to anthocyanins, a group of bioactive compounds that offer significant health benefits. Anthocyanins are potent antioxidants that help fight free radicals and protect the body against oxidative damage. Studies suggest that these compounds may also play a role in reducing the risk of cardiovascular disease and supporting brain health.

Cardiovascular Health Promoter

Regular consumption of strawberries can be beneficial for cardiovascular health. The antioxidant and anti-inflammatory properties of strawberries help reduce the risk of heart disease by strengthening blood vessels and improving circulation. In addition, strawberries contain compounds such as ellagic acid, which can aid in reducing cholesterol and blood pressure.

Recipes

Strawberry and Banana Smoothie

Ingredients:

• 1 ripe banana
• 1 cup fresh strawberries
• 1/2 cup milk (can be almond milk, oat milk, etc.)
• 1 teaspoon honey (optional)

Preparation:

• Peel the banana and cut into pieces.
• Wash the strawberries and remove the leaves.
• Place the banana, the strawberries, the milk and the honey in a blender.
• Blend until you obtain a creamy, homogeneous mixture.
• Serve in a glass and enjoy the refreshing strawberry and banana smoothie.
  
  

Strawberry and Spinach Salad

Ingredients:

• cups of fresh spinach leaves
• 1 cup sliced strawberries
• 1/4 cup chopped walnuts
• crumbled feta cheese to taste
• Raspberry vinaigrette (optional)

Preparation:

• Wash the spinach leaves well and place them in a bowl.
• Add the sliced strawberries, chopped walnuts and feta cheese.
• If desired, drizzle with raspberry vinaigrette to give a sweet and sour touch.
• Gently mix all the ingredients together.
• Serve immediately as a side dish or as a light, refreshing salad.
  
  

Ana Neto
(Pharmaceutical)