Strawberry, one of the most popular fruits of the spring and summer seasons, stands out not only with its taste, but also with its effects on our health! Strawberries are among the fruits richest in vitamin C. You can meet your vitamin C needs with a daily portion of strawberry consumption. Strawberry is also a healing store with many components it contains, from vitamin A to potassium, from calcium to magnesium. Thanks to its low glycemic index, it is beneficial to consume one serving (10 medium-sized strawberries) a day, as it does not cause sudden fluctuations in blood sugar. But beware! Acıbadem Kozyatağı Hospital Nutrition and Diet Specialist Ayşe Sena Binöz stated that strawberry can cause an allergic reaction, especially in children, and said, “An allergic reaction can develop as a result of the immune system overreacting to the protein in the strawberry. If you are allergic to birch pollen or apples, it is possible to develop a secondary food allergy to strawberries. Therefore, if you experience symptoms such as tingling or itching in the mouth, dizziness, swelling in the lips, tongue or throat, respiratory problems, hives, and diarrhea after eating strawberries, it is useful to consult a doctor. Acıbadem Kozyatağı Hospital Nutrition and Diet Specialist Ayşe Sena Binöz talked about the benefits of strawberry on our health; Made some great suggestions!
Effective against bad cholesterol
Thanks to its rich fiber content, strawberries play a role in lowering bad LDL cholesterol. At the same time, it can help prevent atherosclerosis by showing positive health effects on cholesterol with its rich antioxidant content. In a study conducted; It has been reported that people who regularly consume strawberries every day have a 14 percent decrease in their LDL cholesterol, a 9 percent decrease in their total cholesterol and a 21 percent decrease in their triglyceride levels. The cholesterol-lowering effect of strawberries is associated with its fiber, vitamin C and bioactive component content.
Supports heart health
The potassium content of strawberries can benefit individuals with high blood pressure. A low sodium, high potassium diet is important in balancing high blood pressure. Potassium provides significant benefits in the regular functioning of the heart muscle, balancing blood pressure and reducing the load on the cardiovascular system.
Contributes to cancer prevention
Strawberry is among the fruits with the highest antioxidant value. Some substances taken into the body due to environmental factors such as air pollution and some chemicals during the day can have a toxic effect and lead to the production of free radicals that cause diseases. Nutrition and Diet Specialist Ayşe Sena Binöz stated that antioxidants can prevent the formation of diseases by providing protection against free radicals and said, “You can support your antioxidant intake by consuming a daily portion of strawberries. However, although studies show that strawberry protects against some types of cancer thanks to its rich antioxidant content, more studies are needed.
Important in blood sugar balance
Studies have linked disorders in blood sugar balance with the risk of obesity, type 2 diabetes and heart disease. The low glycemic index (speed of raising blood sugar) of strawberries is important for blood sugar balance. Especially if you have insulin resistance or diabetes problems, you can provide a more balanced blood sugar level by consuming a glass of kefir (200 ml) with a portion of strawberries in your snacks. Strawberry and kefir duo will also help you stay full for longer.
Strengthens the immune system
Strawberry is an important source of vitamin C, which has a powerful antioxidant effect. In this way, it fights infections by strengthening the immune system. Consumption of a serving of strawberries (10-12 medium-sized-180 g) provides more vitamin C than consuming a serving of orange (1 medium-130 g).
Prolongs the duration of satiety
Thanks to its rich fiber content, strawberries help weight control by prolonging the time of satiety. Nutrition and Diet Specialist Ayşe Sena Binöz, who says, "At the same time, the glycemic index of strawberries, that is, the rate of raising blood sugar is important for the regulation of blood sugar," continues: "Studies have shown that low glycemic index diets are used in the treatment of diabetes, weight control and obesity. showing positive effects. You can benefit from the low energy and high water content of strawberries during the diet process. You can extend your satiety time by consuming strawberries with 2 whole walnut kernels in your snacks.
Protects skin health
Thanks to the vitamin C and antioxidants in the strawberry content, it also supports skin health. It helps the skin to look smoother and livelier. Strawberry can also play a role in reducing acne-related inflammation due to its high vitamin C content and the anti-inflammatory effect of this vitamin.
It can prevent constipation
Strawberry with high fiber and water content; Along with water-rich fruits such as watermelon, melon and grapes, it supports the hydration of the body and maintaining regular bowel movements. Fiber adds bulk to stool by increasing bowel movements kazanIt can help prevent constipation. It is stated that people with constipation problems can increase their intestinal motility by consuming a serving of fresh strawberries or strawberry marmalade every day.
HEALTHY STRAWBERRY RECIPES
Strawberry Purslane Salad
Materials: 1 small purslane, 10 medium strawberries, 5-6 tablespoons of curd cheese, 2 whole walnuts, juice of ½ lemon, 1 teaspoon of olive oil, 1 teaspoon of flaxseed
Fabrication: Cut off the purslane stems. Then wash and dry the leaves. Cut the strawberries in half and cut the walnuts into small pieces. Add curd cheese, olive oil and lemon juice and mix all the ingredients. You can serve it by adding flaxseed to it.
What does it provide? Thanks to its high water content and low glycemic index, the strawberry purslane duo helps you feel more energetic by contributing to the balancing of your blood sugar. It also helps prolong your fullness. You can choose this salad in your main meals.
Strawberry Antioxidant Smoothie
Materials: 10 medium strawberries, 1 handful of spinach, 1 glass of plain kefir (200 ml), 2 tablespoons of oatmeal, 1 teaspoon of chia seeds, 1 teaspoon of coconut powder
Fabrication: Put all the ingredients through the blender. You can sweeten it with cinnamon powder if you wish.
What does it provide? After a protein-containing lunch, you can choose to have a light evening meal or to support your increased fluid needs in spring and summer for breakfast.