Fun Nutritional, Health Benefits and Tips
- Rich in vit C, iodine, manganese, folate and fibre.
- Unique properties - fisetin, lupeol, anthocyanins, ellagitannins and ellagic acid.
- Remedy for common cold, cough and infections.
- Assist in reducing the blood sugar spiked from simple sugar intake (diabetes), burn stored fat (weight loss), building strong hair, nails & prevent skin sagging, boosting short-term memory, fighting against cardiovascular diseases, high blood pressure & inflammatory disorders (asthma, atherosclerosis, osteoarthritis ect) and maintaining proper bone structure & health
- Reduce the risk of age-related macular degeneration, stroke, blood pressure heart disease and cancer.
- Eating 1 cup of strawberries, 2-3 times weekly reduce the risk of age-related macular degeneration, improve inflammation disorders and reduce blood sugar spikes.
- Always soak strawberry in filtered water to remove pesticides before consumption. Dry and store them in the freezer 24 hours later if you are not planning to finish them.
- Frozen strawberries are highly recommended for the strawberry smoothie recipes .
Brief History
Strawberry (Fragaria X ananassa) grew wild in Italy as long ago as 234BC and was later discovered in Virgina by first Europeans in 1588. In 1700s, the strawberries developed into many different varieties in North America due to the unique cross breeding of American and European strawberries. This led to the expanded production to other cities such as Florida, Louisiana and Oregon. In the 20th century, the strawberries are widely cultivated in California, which is responsible for 80% production in USA. Currently USA is the largest strawberry producer in the world, producing about 27% of the world's output.
Introduction
Strawberry is the only fruit that wear its seed on the outside. Some of you probably didn’t realise the seeds on the outside while eating the strawberry countless of time. It has significantly high amount of phenolic flavonoid phytochemicals (anthocyanins and ellagic acid), which has potential health benefit against cancer, aging, inflammation and neurological disease. Strawberry is excellent source of Vitamin C (100gram provide 58.8mg Vit C), rich in Vit B complex, niacin, riboflavin, pantothenic acid and folic acid (all act as co-factors to assist the body’s metabolism of carbohydrate, protein and fat. The strawberry contains Vit A, E, polyphenolic antioxidant (lutein, zea-xanthin, beta carotene), potassium, manganese, fluorine, copper, iron, iodine and folate. Folate is essential for women (pre-natal health) because it aid the baby have better brain and spinal cord development. Copper and iron assist in the production and formation of red blood cell.
Main - Fisetin, Lupeol, Anthocyanins, Ellagitannins, Ellagic Acid
Flavonoid fisetin is the most abundant in the strawberry. Fisetin is proven to bring about programmed cell death in cancers which include human colon, breast and prostate cancer cells. What is interesting is that fisetin do not harm the normal cells. Lupeol (triterpene of phytoesterol family) contain cholesterol-lowering properties as well as immense anti-inflammatory potential. Lopeol might prove to be chemopreventative agent for treating both inflammation and cancer.
Havard School of Public Health study revealed that women who ate 16 or more strawberries weekly had lower C-reactive protein (CRP) than those who did not eat strawberries. CRP is an indicator of inflammation in the body. The high fibres in the strawberry are part of the reason for its effectiveness in helping to control cholesterol. The fibres interact with molecules of fat & oil and transport them out of the body, preventing them from entering the circulatory system and collecting in the body as fat and in the arteries and plaque. The fibres and other nutrients in strawberry work together to increase cardiovascular health and keep the blood flowing freely throughout the body. Scientists at the University of Warwick (UK) found that strawberries not only deterred heart disease but also the vascular complications of diabetes. Strawberries help to balance blood glucose levels. In addition, the documentation in Nutrition Research indicated that the elevated blood pressure, hyperglycemia, circulating adhesion molecules and inflammation were lowered in test subjects when 50g of freeze-dried strawberries were ingested daily during an 8 week randomized controlled trial. The study by Metabolism concluded the strawberry supplementation reduce oxidative damage to LDL while maintaining the reduction in blood lipids and enhancing diet palatability. Eating the right amount of strawberries each day help to reduce the level of cholesterol in the body and prevent it from causing blockage.
The strawberry extract reduced the proliferation of the cancer cells in both colon (HT29) by ~53% and breast (MCF-7) by ~43%, according to a study in the Journal of Agricultural and Food Chemistry. The main beneficial outcome is the activation of Nrf2, a protein that increase antioxidant activity in the body. Thus the strawberry is considered as superfruit. Anthocyanins in the presence of other flavonoid group of phytochemicals can result in potentially powerful antioxidant effects which protect against a myriad of human diseases such as include anti-inflammatory, antimicrobial, anti-cancer activities and lowering the risk of coronary heart diseases. The study by Journal Medicinal Food found that ellagic acid had the highest % inhibition of cell proliferation thus the results suggested that the ellagitannins and ellagic acid have good potential management of hyperflucemia and hypertension linked to type 2 diabetes. To achieve the significant benefits, one has to eat at least 2-3 strawberry servings/week frequently.
Tips on choosing and storing
When buying the strawberry, always choose those attached with green caps, plump, shiny (reddest have most anthocyanin), free of sand & mold. Avoid those that appear dull, sunken or flatten those with sign of mold, cuts and discoloured patches. Unripe strawberries have green or yellow patches, which are likely to be sour and have inferior quality. Before eating the strawberry, soak them in the filtered water to remove pesticide/fungicide residue and dry them well. They can be kept in the fridge for a day or two. Frozen strawberry preserve nutrients well and are useful for smoothie. Consume strawberry in moderation as they contain fructose which may be harmful to your health in excess amount.
Pesticides concerns
Strawberry are extremely chemically intensive crop in California and about 65 different pesticides, fungicides and herbicides are registered for use on US grown-strawberries. Strawberry is one of the fruits with highest level of pesticide levels but within the acceptable limits. Despite those acceptable limits assured by several countries, some experts argued that there are still an element of risk even at those low levels especially when exposing to the cocktail of different pesticides (ranging from carcinogen to chemicals). There are mounting evidences over the last few years that the pesticides are linked to increased risk of some cancers, Parkistan's disease, impaired cognitive development in children and many other huge lists of negative effects. Washing strawberry does not ensure removal of pesticide because some pesticides are systemic (penetrate directly into the fruit).This is the reason why strawberries must be soaked (preferably with aluminium-free baking soda, white distilled vinegar and cold water) and fully submerged in the quality filtered water for about 20 minutes before consuming them. Recommended ratio of vinegar to water is 1:10. Another alternative is to buy organic or wild grown strawberries.
Fun and easy smoothie recipe - Strawberry-Banana
1 cup of frozen strawberries
2-3 frozen bananas
1/2 cup of non-dairy milk
1 tablespoon soaked organic chia seed (optional)
Strawberry (Fragaria X ananassa) grew wild in Italy as long ago as 234BC and was later discovered in Virgina by first Europeans in 1588. In 1700s, the strawberries developed into many different varieties in North America due to the unique cross breeding of American and European strawberries. This led to the expanded production to other cities such as Florida, Louisiana and Oregon. In the 20th century, the strawberries are widely cultivated in California, which is responsible for 80% production in USA. Currently USA is the largest strawberry producer in the world, producing about 27% of the world's output.
Introduction
Strawberry is the only fruit that wear its seed on the outside. Some of you probably didn’t realise the seeds on the outside while eating the strawberry countless of time. It has significantly high amount of phenolic flavonoid phytochemicals (anthocyanins and ellagic acid), which has potential health benefit against cancer, aging, inflammation and neurological disease. Strawberry is excellent source of Vitamin C (100gram provide 58.8mg Vit C), rich in Vit B complex, niacin, riboflavin, pantothenic acid and folic acid (all act as co-factors to assist the body’s metabolism of carbohydrate, protein and fat. The strawberry contains Vit A, E, polyphenolic antioxidant (lutein, zea-xanthin, beta carotene), potassium, manganese, fluorine, copper, iron, iodine and folate. Folate is essential for women (pre-natal health) because it aid the baby have better brain and spinal cord development. Copper and iron assist in the production and formation of red blood cell.
Main - Fisetin, Lupeol, Anthocyanins, Ellagitannins, Ellagic Acid
Flavonoid fisetin is the most abundant in the strawberry. Fisetin is proven to bring about programmed cell death in cancers which include human colon, breast and prostate cancer cells. What is interesting is that fisetin do not harm the normal cells. Lupeol (triterpene of phytoesterol family) contain cholesterol-lowering properties as well as immense anti-inflammatory potential. Lopeol might prove to be chemopreventative agent for treating both inflammation and cancer.
Havard School of Public Health study revealed that women who ate 16 or more strawberries weekly had lower C-reactive protein (CRP) than those who did not eat strawberries. CRP is an indicator of inflammation in the body. The high fibres in the strawberry are part of the reason for its effectiveness in helping to control cholesterol. The fibres interact with molecules of fat & oil and transport them out of the body, preventing them from entering the circulatory system and collecting in the body as fat and in the arteries and plaque. The fibres and other nutrients in strawberry work together to increase cardiovascular health and keep the blood flowing freely throughout the body. Scientists at the University of Warwick (UK) found that strawberries not only deterred heart disease but also the vascular complications of diabetes. Strawberries help to balance blood glucose levels. In addition, the documentation in Nutrition Research indicated that the elevated blood pressure, hyperglycemia, circulating adhesion molecules and inflammation were lowered in test subjects when 50g of freeze-dried strawberries were ingested daily during an 8 week randomized controlled trial. The study by Metabolism concluded the strawberry supplementation reduce oxidative damage to LDL while maintaining the reduction in blood lipids and enhancing diet palatability. Eating the right amount of strawberries each day help to reduce the level of cholesterol in the body and prevent it from causing blockage.
The strawberry extract reduced the proliferation of the cancer cells in both colon (HT29) by ~53% and breast (MCF-7) by ~43%, according to a study in the Journal of Agricultural and Food Chemistry. The main beneficial outcome is the activation of Nrf2, a protein that increase antioxidant activity in the body. Thus the strawberry is considered as superfruit. Anthocyanins in the presence of other flavonoid group of phytochemicals can result in potentially powerful antioxidant effects which protect against a myriad of human diseases such as include anti-inflammatory, antimicrobial, anti-cancer activities and lowering the risk of coronary heart diseases. The study by Journal Medicinal Food found that ellagic acid had the highest % inhibition of cell proliferation thus the results suggested that the ellagitannins and ellagic acid have good potential management of hyperflucemia and hypertension linked to type 2 diabetes. To achieve the significant benefits, one has to eat at least 2-3 strawberry servings/week frequently.
Tips on choosing and storing
When buying the strawberry, always choose those attached with green caps, plump, shiny (reddest have most anthocyanin), free of sand & mold. Avoid those that appear dull, sunken or flatten those with sign of mold, cuts and discoloured patches. Unripe strawberries have green or yellow patches, which are likely to be sour and have inferior quality. Before eating the strawberry, soak them in the filtered water to remove pesticide/fungicide residue and dry them well. They can be kept in the fridge for a day or two. Frozen strawberry preserve nutrients well and are useful for smoothie. Consume strawberry in moderation as they contain fructose which may be harmful to your health in excess amount.
Pesticides concerns
Strawberry are extremely chemically intensive crop in California and about 65 different pesticides, fungicides and herbicides are registered for use on US grown-strawberries. Strawberry is one of the fruits with highest level of pesticide levels but within the acceptable limits. Despite those acceptable limits assured by several countries, some experts argued that there are still an element of risk even at those low levels especially when exposing to the cocktail of different pesticides (ranging from carcinogen to chemicals). There are mounting evidences over the last few years that the pesticides are linked to increased risk of some cancers, Parkistan's disease, impaired cognitive development in children and many other huge lists of negative effects. Washing strawberry does not ensure removal of pesticide because some pesticides are systemic (penetrate directly into the fruit).This is the reason why strawberries must be soaked (preferably with aluminium-free baking soda, white distilled vinegar and cold water) and fully submerged in the quality filtered water for about 20 minutes before consuming them. Recommended ratio of vinegar to water is 1:10. Another alternative is to buy organic or wild grown strawberries.
Fun and easy smoothie recipe - Strawberry-Banana
1 cup of frozen strawberries
2-3 frozen bananas
1/2 cup of non-dairy milk
1 tablespoon soaked organic chia seed (optional)
For more information and references
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2
http://cholesterol.about.com/od/fruit/a/strawberries.htm
