They are the romantic fruit par excellence, both because their shape and color are reminiscent of those of a heart, and because dipped in chocolate and combined with a sparkling glass of champagne, they represent the classic dessert for lovers. So tender and passionate, strawberries are also diuretic, refreshingpurifying and rich in nutrientsto the point of having been included in the ORAC ranking that the international scientific community has drawn up to list the foods richer in antioxidants.
«To make the most of their benefits, strawberries they must be consumed in seasonlike all other fruits, because buying this first fruit in December or January does not bring the same nutritional virtues that we can benefit from at this time of the year “, he points out the female doctor Sara Piazza, dietician at the GVM – Ravenna Medical Center. “In the same way, it is better to choose local, zero-kilometer and perhaps organic products, since strawberries have no peel and easily absorb the pesticides used during cultivation”.
Because they are good
Thanks to the high water content (90.5 grams per 100 grams of fresh product), strawberries are diuretic, for which they favor the elimination of toxins, help prevent cystitis and other urinary tract infections, counteract cellulite and water retention. «The high percentage of water is also reflected in thevery modest calorie intakeabout 28-30 calories per 100 grams, which makes these fruits also suitable for slimming diets », assures Dr. Piazza.
The typical red color, on the other hand, is due to the presence of anthocyanins, a class of plant pigments that act as antioxidants, helping to fight aging, inflammatory processes and the risk of degenerative diseases, such as cancer. Curiously, strawberries – as well as plums, plums, cherries and berries – contain salicylic acidsimilar to that of traditional aspirin, so regular consumption could help to relieve the joints, thin the blood and promote the microcirculation. They also contain xylitol, a substance that prevents plaque formation, and fisetin, a compound that has been shown to decrease pain, improve energy levels and protect cognitive brain health.
How many strawberries can you eat per day
“Strawberries should be consumed as part of a varied and balanced diet: being fruits that are pleasant to the palate, they can be abundant on the table compared to apples, bananas and other varieties, but they must still be part of a daily diet that ranges between the many possibilities and it is never monothematic », Piazza is keen to point out. In general, one should consume about half a kilo of fruit per day, which could consist of during this period 200 grams of strawberries, a large apple and a tangerine. “Obviously, in case of pathologies, everything must be personalized: for example, in subjects with advanced hepatic steatosis or with metabolic syndrome, fruit consumption must be controlled, for which there is no universal recipe”.
What happens if you eat too many strawberries
An excess of strawberries should be avoided in case of diverticulosis, because it could exacerbate the symptoms given the presence of the small yellow seeds that are on the surface and could inflame the protrusions of the intestinal mucosa. «Even the fiber content, typical of fruit, could represent a problem in case of intestinal problems or indigestion, so excesses should always be avoided», recommends the expert.
Who should not consume them
Particular attention must be paid by allergic subjects, whose body releases exaggerated quantities of some chemical mediators (such as histamine) when it encounters certain substances, consequently triggering the typical symptoms of allergies. «Since the strawberries contain histamine, as well as chocolate, alcohol, pork, oily fish and many other foods, they must be eliminated completely or consumed moderately, depending on the personal problem. But only the specialist knows how to evaluate individual tolerance so as not to take risks ». It is better to avoid excessive consumption of strawberries even in the presence of kidney stones, because their quantity of calcium oxalates can favor relapses.
Do they make you fat?
Like pumpkin or watermelon, strawberries have a sugary taste that can be deceiving, making you think of greedy foods that you must stay away from in the case of a low-calorie diet: “In reality they contain very few sugars and provide a lot of water, so they have no impact on body weight. Therefore, they can be included in any type of diet, both at breakfast with cereals, as a light snack, and when we feel the desire for sweet and want to appease it in a healthy way ». Obviously, in order not to affect the line, it is important to consume pure strawberries, without adding sugar or cream.
For those suffering from gastritis
Any fruit can create discomfort in those suffering from gastritis or other problems affecting the digestive system: “Especially after meals, when the production of acid by the stomach increases, eating strawberries or other fruit slows gastric emptying due to the contents of fiber », concludes Dr. Piazza.
«At that point the chyme, that is the food mixed with the gastric juices and partially digested, stays longer in the stomach and risks favoring the acid reflux back into the esophagus. The ideal is therefore to consume these gluttonous foods a mid-morning or as an afternoon snackperhaps accompanying them with a couple of breadsticks to further buffer gastric acidity ».