Spring, natural season for strawberries is the best time to eat these fruits, with a special composition of antioxidant phytochemicals
A growing number of epidemiological studies suggest a consistent association between the consumption of a diet rich in vegetables and a lower incidence of chronic diseases. The latter include cardiovascular disease, neurodegenerative diseases and various cancers. The great variety of fruits and vegetables available and their complex composition make it difficult to explain the potential health benefits of these foods. Equally difficult is to identify the chemicals and mechanisms of action directly involved in the salutary effects detected. In recent decades, are considered vegetable subgroups specifically to assess their association with health and / or prevention of disease. Red fruits, including strawberries (also raspberries, blueberries, blackberries, currants), are one of the groups studied. In addition to other fruits common nutrients such as fiber, vitamin C or folic acid have been identified in its composition variety of substances with interesting biological activities. This invites consideration of strawberries as a fruit very attractive both for its taste and culinary possibilities as being the optimal source of antioxidants. From March through June extends an ideal time to taste the sweet fruit, savory, aromatic, refreshing and delicate.
Author: By MAITE ZUDAIRE
Last updated: March 9, 2011
Increased folate and increased protection of the heart
- Picture: La.blasco -
have investigated the possible effects long-term use of strawberries (6-8 units per day) in plasma folate, homocysteine \u200b\u200band C reactive protein (CRP). A folate deficiency can lead to elevated blood homocysteine \u200b\u200b(hyperhomocysteinemia). Recent research has linked this increase homociesteína plasma and CRP with an increased risk of stroke, myocardial infarction and other cardiovascular diseases. These studies suggest that moderate consumption of strawberries may involve a significant increase in plasma folate levels, thereby protecting the health of the heart. Different analytical reveal that the levels of folate in strawberries varies from 30 to 99 mg per 100 g of fresh weight, so it is estimated that the average value at 65 mg. In the concentration of these and other nutrients as factors influencing the diversity of genetic variability, environmental conditions, the analytical method, and even crop year, according to the studies warn. Dietary reference intakes of vitamin D to a healthy adult is estimated at 300 milligrams daily, 200 mg for children between 6 and 9 years and 150 mg for children 4 and 5. For smaller 1 to 3 years, which may begin in the consumption of strawberries, the reference amount is 100 mg. Making
strawberry consumption during the season that lasts reveals interesting as dietary intake of folate. A ration of 250 grams of strawberries provides about 50% of the recommended daily intake. They are excellent source of vitamin A consumption, in general, fresh or minimally processed, unlike other vegetables lose vitamins during cooking or in the previous preparations (soaking, cut ...).
Vitamin C and more antioxidants are needed
only 100 grams of strawberries to cover 100% of the reference intakes vitamin C, estimated at 60 milligrams, with the added bonus of providing a multitude of compounds with potent antioxidant properties, such as ellagic acid and some flavonoids: anthocyanins, give it its characteristic color-catechin, quercetin and kaempferol, among other .
Many studies show a wide range of biological activities of natural phenolic antioxidants in strawberries, since the antioxidant capacity modulation and control of cell growth in cancer prevention. Another mechanism of action of phenolic compounds of strawberries refers to the ability to inhibit enzymes such as cyclooxygenase, responsible for the development of inflammation, a common mechanism in the development of many chronic diseases.
should be noted that the largest percentage of these interesting findings come from studies in vitro in the laboratory, and little is known about the health effects of phytochemicals, once ingested as part of the fruit itself, absorbed and metabolized . However, it is postulated that the synergy between these antioxidant compounds, which are only seen when eating the fruit (and not its components isolated in supplement form), explain the potential protective effects and health promoters. For this reason, and because they are the benefits of consumption of strawberries contraindications (allergy and local reactions in people allergic to aspirin because it contains salicylates), natural strawberry season becomes an extraordinary opportunity to enjoy this sweet and benefit.
TASTY RECIPES WITH STRAWBERRIES
- Picture: Keith Williamson -
Strawberries, being a delicate fruit, they deserve special care in the kitchen. His presentation will prevail with simple elaborations, which require minimal handling to preserve its interesting possible nutritional value. One serving of strawberries provides a good dose of nutrients regulators, such as vitamin C and folate, trace elements (potassium and magnesium ) and fiber , with the added value of their low energy intake: just 30 Kcal per 100 grams . In developing the recipes, think of the right combination of nutrients to the dish, besides being tasty, dietary fulfill its function. This is achieved serving the natural strawberries, whole, beaten or mixed with other fruits in the form of juice, orange, kiwi, plums or fresh juice in skewer. The cream should be just a decorative element. It can give an original touch to the recipes if you add the strawberries into thin slices to a salad of lettuce, carrots and golden apple or a chicory and anchovy vinaigrette and strawberries, which brings the sweet counterpoint. Tips
delicatessen snacks strawberries to be reserved for exceptional cases are cold drink recipes strawberries and cream, delicate morsels of strawberry Bavarian or decorative element cottage pie. In addition, are used to decorate a lot of desserts and ice cream, and jam are made from them , jams, jellies , mixed with yogurt, sherbet poles and .
DELICATE FRUIT Strawberries are very delicate fruit, so to be consumed soon after harvest to prevent their physical deterioration and nutritional value. If you are not going to eat immediately, you can retain up to three days if stored in the warmest part of the refrigerator, spread (not overlapping) to avoid damage including its own weight. Before eating, wash with water to remove impurities and avoid potential health risks. The best time to eat strawberries is spring. If possible, choose thick, bright, fresh, stems intact, and a distinctive color and aroma.
* Source: Consumer Eroski
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