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Strawberries nutrition facts

Delicious and nutrition-rich red colored strawberries are among the most popular berries. They are native to Europe, however, now- a-days cultivated widely in temperate regions all over the world.  
Botanically, the plant is a runner (creeper); belongs to the family of Rosaceae, of the genus: Fragaria.

Strawberry- Fragaria X ananassa. Note green leafy cap at the  crown ends.	Cut sections- inside view

These berries have the taste that varies by cultivar, and ranges from quite sweet to acidic. The berry features red pulp with tiny yellow color seeds piercing through its surface from inside.  Top end has small, green leafy cap and stem that is adorning its crown. Each berry has conical shape, weighs about 25 g and measures about 3 cm in diameter.

Health benefits of strawberries

• Strawberry is low in calories (32 kcal/100g) and fats but rich source of many health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health.

• Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.

• Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.

• The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help body metabolize carbohydrates, proteins and fats.

• Strawberries contain vitamin A, vitamin E and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

• They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.

Selection and storage

Strawberries are usually available year round in the stores but are fresh and plentiful from the spring through the mid-summer. Although wild varieties are sometimes available in the market, large scale production uses the modern "plasticulture" system. In this method, raised beds are formed each year, fumigated, and covered with plastic, which prevents weed growth and soiling of berries.

In the store, select berries that are shiny, deep red in color with attached green caps, firm, plump, free of sand and mold. Avoid berries that appear dull, sunken or flattened and those with signs of mold, cuts or discolored patches on the surface. Unripe ones have green or yellow patches on their surface; and since they stop ripening soon after harvested, they should be avoided as they are likely to be sour in taste and are of inferior in quality. These berries are easily perishable; and therefore should only be purchased a few days prior to use.

Before storing in the refrigerator, remove any berries that got mold or damaged so that they should not spoil others. Place them in a wide bowl or spread out on a plate covered with paper towel, then cover with plastic wrap. They keep fresh in the refrigerator for a day or two. Use them as early as possible unless otherwise they are frozen and stored in the freezer compartment.

Preparation and serving tips

To wash strawberries, dip them in cold water in a large bowl for few seconds and swish gently few times. This method help remove any sand and insecticide/fungicide residues. Then ,gently pat them dry using paper towel or cloth. This method also helps bring them to room temperature, increase their flavor and enriches taste. Then remove the stems and caps by simply pinching off with your fingers or using a paring knife.

Here are some serving tips:

• Sliced fresh straw-berries can be a great addition to fruit or green salad.

• Straw-berries can be a great snack between meals. Dried strawberry slices are used cereal flakes as a breakfast recipe.

• The berries are a popular addition to dairy products, as in strawberry flavored ice cream, milkshakes, smoothies and yogurts. Strawberry pie is also very popular.

Safety profile

Strawberries may cause serious allergic reactions in some sensitized individuals. Some of the most common symptoms of strawberry allergy include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect allergy to these fruits may want to avoid. (Medical disclaimer)

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