We have been enjoying fruits like berries for hundreds of years, but recent studies have brought to light the fact that these delicious fruits are powerhouses of antioxidants and nutrition.
A berry is a small, edible, pulpy fruit that is juicy, rounded or tapering, sweet or sour in taste.
There are many types of berries, varying from country to country. The commonly found and consumed worldwide include strawberries, raspberries, blackberries and blueberries. Other berries include dewberry, thimbleberry, etc. Strawberries are now grown and available abundantly from March to May — and are very popular, especially among dessert enthusiasts.
Packed with vitamins, fibre, and particularly high levels of antioxidants, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food
In spring, they blossom with their eye catching, bright red colour, and attractive fragrance. It can either be eaten raw, or used in preparing ice cream, cakes, milk shakes, or can be preserved as jam.
Their owe their nutritional value to their natural plant pigments, called anthrocyanin and flavonoides, which is generally localised to their skin. They play an important role in fighting against Alzheimer’s and heart disease.
Some of the most important health benefits of strawberries are:
Helps burn stored fat and calories: The red colour of strawberries contains anthrocyanin, which stimulates the burning of stored fat. According to a study published recently in The Journal of Agriculture and Food Chemistry, when a group of animals was fed a high-fat diet along with anthrocyanin, they gained 24pc less weight than animals eating the high-fat diet, without added anthrocyanin. In other words, strawberries are good for weight conscious people.
Boosts short term memory: Anthrocyanin present in strawberries boost short term memory by 100pc in eight weeks.
Eases inflammation: Strawberries lower blood levels of C-reactive protein (CRP), a sign of inflammation in the body. In a study by Harvard School of Public Health, women who ate 16 or more strawberries per week were 14pc less likely to have elevated levels of CRP.
Prevents oesophageal cancer: Studies show freeze-dried strawberry powder may help prevent human oesophageal cancer.
Anti-aging properties: Strawberries are full of biotin, which nouishes and strenghtens hair and nails. They also contain the antioxidant ellagic acid, which protects elastic fibres in our skin, to prevent sagging. As sources of vitamin A, C and E, they serve as antioxidants and protect cells from damage and aging.
Blood Sugar: Arpita Basu, an associate professor of Oklahoma State University, has found that strawberries may prevent blood sugar level from spikes and dips.
Promotes eye health: According to Archives of Ophthalmology, eating three or more servings of strawberries may lower the risk of macular degeneration, a condition resulting in vision loss.
Resveratrol: It is an alkaloid extract of the strawberry, which helps to calm inflammation and prevent arteries from clogging (usually caused by bad cholesterol). Barbara Shukitt-Hale, a staff scientist at the Human Nutrition Research Center on Aging at Tufts University, USA, has found in her laboratory research that these berries have a direct effect on the brain.
Alzheimer’s disease: New research, released earlier this month at a meeting of the American Chemical Society suggests that blueberries may be a weapon in the fight against Alzheimer’s. They boost the system of neurogenesis or making new neurons. They cleanse toxicity that may develop in the brain. In one study, people 68 years and older appeared cognitively sharper after eating freeze-dried blueberries powder daily, for 16 weeks. Research team leader, Kro Korian, said that the memory of research subjects improved, and also showed increased brain activity in MRI scans.
Caution: Strawberries are highly susceptible to fungal attack, just like dry fruits. It is advised that the fruit should be washed with boiled cold water to ensure that fungal spores, if any, have been washed off. Preferably, buy the ones which are packed in cartons. Eating fungoid fruit is hazardous.
Published in Dawn, Sunday Magazine, April 17th, 2016
