Nutrition alert: This is what (about) 100 grams strawberries contain

Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said, “Strawberries are an excellent source of vitamin C that plays a vital role in supporting our immune system, promoting collagen synthesis for healthy skin, and acting as a potent scavenger of harmful free radicals in the body”.

“Additionally, strawberries offer a good source of dietary fiber and also have essential minerals that contribute to proper heart and muscle function. Folate, also known as vitamin B9, is yet another nutrient that supports cell division and DNA synthesis and is present in strawberries,” added Dr Sushma.

The nutritional profile of strawberries

Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%). The approximate nutritional profile of around 100 grams of strawberries, as shared by Dr Sushma is as follows:

Calories: 32
Water: 91%
Protein: 07. grams
Carbs: 7.7 grams
Sugar: 4.9 grams
Fiber: 2 grams
Fat: 0.3 games
Vitamin C: 98% of Daily Value (DV)
Calcium: 1% of DV
Iron: 2% of DV
Potassium: 3% of DV

The high vitamin C content in strawberries strengthens the immune system and supports the body’s defense against infections and illnesses. (Pic: Pixabay)

Health benefits of strawberries

Strawberries are not only delicious but also offer various health benefits. Dr Sushma shared them as:

* Rich in antioxidants: Strawberries are high in antioxidants such as anthocyanins, ellagic acid, and quercetin. These elements aid to combat oxidative stress and lower the risk of chronic illnesses such as heart disease, cancer, and neurological disorders. Antioxidants also possess anti-inflammatory properties that promote general health and overall well-being.

* Boosts immune system: The high vitamin C content in strawberries strengthens the immune system and supports the body’s defense against infections and illnesses.

* Boost cognitive function and memory: The antioxidants present in strawberries promote brain health and lower the risk of age-related cognitive decline.

* Good for eye health: Strawberries come with a whole lot of antioxidants like vitamin C and flavonoids that play a vital role for eye health, lowering the risk of cataracts and age-related macular degeneration.

* Promotes collagen production: Strawberries also contribute to healthy skin by promoting collagen production, reducing wrinkles, and protecting against damage from environmental factors.

* Improves digestive health: The fiber content in strawberries promotes good digestion, prevents constipation, and contributes to a healthy gut microbiota.

The fiber content in strawberries promotes good digestion, prevents constipation, and contributes to a healthy gut microbiota. (Pic source: Getty/Thinkstock)

How many strawberries can diabetic patients consume?

The glycemic index scale is used to rank the food with carbohydrate content. Food that comes with a high ranking raises the blood sugar level immediately, while food with low scores only gradually raises the blood sugar.

“Strawberries have a low glycemic index (GI), therefore, they can be consumed in moderation by diabetic people as part of a balanced diet. With a little portion control, diabetic people can safely enjoy a 1¼-cup serving. Owing to the low GI of the fruit, the impact on blood sugar levels is limited,” explained Dr Sushma.

Things to keep in mind

Some things to keep in mind when consuming strawberries are:

Allergies: Some individuals may have allergies to strawberries. If you have a known allergy, it’s important to avoid consuming them.

Pesticides: Strawberries are part of the “dirty dozen” list, which means they are among the fruits and vegetables with the highest pesticide residues. Consider purchasing organic strawberries or washing them thoroughly before consumption.

Individual health conditions: While strawberries have numerous health benefits, it’s important to consider individual health conditions and dietary restrictions. It is therefore important that you consult with a healthcare professional, or a registered dietitian for personalized advice.

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