Strawberries, spring snack

Although today the almost constant supply of many fresh products often “misleads” us about what their season is, we must take seasonality into account, since this way we can enjoy them in their optimal conditions and at a lower price. In the case of strawberries, in addition, these announce us the good weather and are a ideal fruit for its freshness and juiciness in desserts and other dishes where they provide us with fiber, vitamins, minerals ... and a touch of color.

Profits

Strawberries are a very nutritionally rich fruit if we take into account the micronutrients that they provide us: they contain vitamins such as C, folic acid, and to a lesser extent, they are rich in potassium and in bioactive substances such as citric, malic, salicylic acids and oxalic, and are a source of fiber and water. In addition, compared to other fruits they are poor in sugars which affects their caloric content, which is low. The mistake is to take them regularly with foods rich in fat or sugar.

Both vitamin E and anthocyanins, also present in strawberries and strawberries, are components of recognized antioxidant action. Strawberries are one of the fruits richest in vitamin C (100 g of strawberries cover the daily needs of this vitamin). In fact, it is advisable to take a daily portion of fruit rich in vitamin C, and among them, in addition to the strawberries that contain it in abundance, there are kiwis, oranges, tangerines, currants, limes, lemons, grapefruits ...

Who is it good for and who is not?

Strawberries and strawberries are well tolerated by the majority except for certain exceptions that we mention later.

• To strengthen the defenses in people with increased vitamin C needs. Immunosuppressed people and / or people with recurrent infections, people with high levels of stress, athletes, pregnant women, people with chronic inflammatory pathologies, need greater amounts of vitamin C, etc.
• Against iron deficiency anemia. This is not due to the iron content of strawberries but because of the vitamin C they contain, this vitamin contributes to the majority of the diet, facilitating the replacement of iron and avoiding deficiency situations. Athletes, women of childbearing age and especially during pregnancy, etc. need a greater iron intake.
• In pregnancy or situations in which a greater supply of folic acid is required. Strawberries are rich in folates that are essential in cell division processes such as those that occur especially in the first months of pregnancy. A sufficient supply of folic acid at this stage reduces the probability of alterations in the development of the central nervous system of the fetus.
• cardiovascular pathologies or. The composition of strawberries, rich in potassium and low in sodium, is ideal for people suffering from these pathologies.
• For people with hyperuricemia or and. This is because strawberries have a diuretic effect and favor the elimination of uric acid and its salts. In the case of kidney stones, there is an exception as noted below.
• In cases of hypercholesterolemia and gallstones. The fiber content of the strawberry contributes to a lower absorption of cholesterol from the diet and it also binds to bile salts, favoring a greater excretion of these compounds through the feces.
• Against constipation. Fiber improves intestinal transit, fighting constipation, and shortens the time that toxic substances are in contact with the intestinal mucosa, which helps prevent diseases such as colon cancer.
• For people taking diuretics, or in people suffering from vomiting episodes. In these cases, potassium losses are greater and the consumption of strawberries will help regulate the levels of this mineral in our body.

It is not convenient in case of:

• People allergic to strawberries or strawberries. In this case, you should avoid taking them (also other foods that have come into contact with strawberries or with utensils used to handle strawberries and strawberries and have not been washed). People with an allergy to salicylates that contain both strawberries and strawberries, which can cause hives, will be especially sensitive.
• Renal lithiasis due to calcium oxalate stones. Although strawberries are generally considered beneficial in cases of kidney stones, their consumption is discouraged in the case that kidney stones are calcium oxalate, since strawberries and strawberries are a source of oxalate.
• Cases of or in need of potassium-controlled diets. Strawberries are a source of this mineral and, therefore, its consumption should be controlled so as not to exceed the intake of potassium.

The best time for its consumption is from the end of winter to the beginning of summer, from March to July, since its maturation occurs throughout this period. We must not handle them excessively or expose them to heat and we must keep the leaves intact until just before serving. We must also leave the washing for the last moment, and avoid having them soak so that they do not lose properties.

• Season: March to June.
• Properties: rich in antioxidants, fiber and minerals. Low in calories and sugars.
• Allied in: hypertension, cholesterol, constipation, pregnancy and low defenses.

Diploma in Human Nutrition and Dietetics