Strawberries were grown wild in Italy as far back as 234 B.C, and have been referenced in Roman literature for their medicinal uses. In the 14th century Charles V—France’s king—had 1,200 strawberry plants in his royal garden. The European monks used strawberries in their manuscripts. The popular dish “strawberries and cream” was actually created in the court of King Henry VIII, who was quite fond of them. In his famous work Othello, Shakespeare adorned Desdemonda’s handkerchief with symbolic strawberries, as it is believed to be the symbol for love. Ideal to be grown in your home garden, as they do not require much space, these berries are ones you do not want to miss out on.
Varieties
In Australia multiple varieties of strawberries exists simply on the basis of the season in which they grown in. They vary in sizes and tartness and popular ones include millewa, lowanna, kiewa and kalinda.
Nutrition profile: vitamins, minerals, sugar content
Strawberries are a rich source of vitamin C, B6, folate and biotin. They are also a good source of manganese, iodine, copper, potassium, magnesium and phosphorous. One cup of fresh strawberries will provide all of your daily vitamin C intake and contains 5g of sugar. Most of this is in the form of glucose and fructose.
Health Benefits
Reduce risk of type 2 diabetes
Strawberry intake is associated with a reduced risk of type 2 diabetes. In one study participants were given table sugar and strawberries simultaneously to observe the spike in blood glucose. Interestingly when table sugar was taken alone there was an unwanted spike in blood glucose, however when strawberries were eaten simultaneously then this spike was much less. The polyphenol compounds in strawberries are thought to be behind this phenomenon.
Healthy Heart
Strawberries are rich in a diverse range of antioxidants and phytonutrients, worldwide they are deemed to be the best source of vitamin C! These nutrients work together to prevent oxidation of fats in our arteries (preventing blockage) whilst also helping to maintain our blood pressure. Eat 2-3 servings of strawberries per week to protect your heart.
Prevent Cancer
Two key phytonutrients found in strawberries are ellagic acid and ellagitannins. Researchers believe these compounds help to amplify the activity of antioxidant enzymes, and reduce the activity of enzymes that promote inflammation in our body. Thus consumption of strawberries is associated with decreased risk of several types of cancers.
Prevent bowel disorders
Ulcerative colitis and Crohns disease are two debilitating disease of the bowels effecting many people across the globe. Strawberries contain an anti-inflammatory compound called salicylic acid. When consumed daily strawberries help to reduce the symptoms of these diseases.
Cooking ideas
- Snack on berries at least 2-3 times per week, they are a great addition to fruit salads
- Smoothies- Blend fresh, washed strawberries with yogurt/milk with some honey
- Desserts- Strawberries are a great addition to almost any dessert. Decorate cakes, mousses, tarts or simply to your favourite yogurt
- Strawberry salsa- Try this unique and healthy dip by combining finely chopped strawberries, tomatoes, onions and chillies with some salt, pepper and lemon. Bon appetit!
References:
1. http://www.jneurosci.org/content/19/18/8114.short
2. http://jn.nutrition.org/content/141/10/1777.short
3. http://pubs.acs.org/doi/abs/10.1021/jf0719959
4.http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7912908&fileId=s000711451000187x
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