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donnadooley1

STRAWBERRIES


>one of the lowest-carb fruits, containing 11g of carbs/cup.

> negligible amounts of fat & protein.

> lots of polyphenols including [1] anthocyanins; [2] flavanols; [3] flavonols: [4] phenolic acids; [5] stilbenes.

> more vit C than oranges /cup & 94.1% of recommended daily value.

 (Vitamin C is an antioxidant, increases the absorption of non-heme iron (from plant foods), and supports immune function.) 

A 2023 study demonstrated that strawberry puree significantly elevated blood levels of vitamin C and prolonged LDL oxidation time, suggesting an antioxidant effect on LDL (https://pubmed.ncbi.nlm.nih.gov/37008410/).


> Strawberries may improve several cardiovascular risk markers

 A 2021 study found that daily consumption of beverages made with 50g of freeze-dried strawberry powder improved measures of vascular health, including flow-mediated dilation and systolic blood pressure (https://pubmed.ncbi.nlm.nih.gov/33758944/).

A 2019 review and meta-analysis found evidence that strawberry intake: [1] decreased circulating oxidized low-density lipoprotein (associated with cardiovascular disease); [2] lowered markers of oxidative stress; [3] total cholesterol and diastolic blood pressure were slightly lowered, whereas fasting blood sugar slightly increased(https://pubmed.ncbi.nlm.nih.gov/31637390/).



A randomized trial found that daily consumption of freeze-dried strawberries increased blood antioxidant capacity and increased glutathione, which is an important antioxidant (https://pubmed.ncbi.nlm.nih.gov/27429802/).

2016 trial found that eating freeze-dried strawberries daily lowered oxidized low-density lipoprotein levels (https://pubmed.ncbi.nlm.nih.gov/26842771/).

 

> studies in type 2 diabetics found that strawberry intake:

[1] decreased diastolic blood pressure (https://pubmed.ncbi.nlm.nih.gov/25512803/).

[2] lowered levels of C-reactive protein, a marker of inflammation, and improved antioxidant status and blood sugar control (https://pubmed.ncbi.nlm.nih.gov/24334868/).

 

> good source of manganese whose functions within the human body include roles in: [1] bone formation, [2] the immune system, [3] reproduction, and [4] metabolism of protein, cholesterol, and carbohydrates.

 

> more total fibre than whole grains/calorie

Fibre reduces post-meal blood glucose response from carbs, and fiber from fruit and vegetables is important for gut bacteria and so overall health.

 

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