A strawberry is a sweet, heart-shaped fruit that is red in colour. Apart from its sweet taste, it’s also known for its nutritional benefits. Nutritionists say strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium, all of which are essential for the body to function well. Erick Musengimana, a nutritionist at Rwanda Diabetes Association, Kigali, says strawberries are low-calorie, fibre-rich and abundant in antioxidants and polyphenols. Studies show that one cup of strawberries contains only 49 calories and provides 3g of fibre and 12g of carbohydrates. KEEPING DISEASES AT BAY Musengimana says strawberries have high levels of heart-healthy antioxidants such as ellagic acid (a natural phenol antioxidant found in numerous fruits and vegetables) and flavonoids like anthocyanin, catechin, quercetin, and kaempferol. According to Musengimana, the high levels of anthocyanins in the berries relax the blood vessels, helping lower blood pressure and preventing cardiovascular problems. Additionally, he says the high fibre content, vitamin C, and folate in strawberries form an ideal cardiac health trio, as they effectively reduce cholesterol in the arteries and vessels. When it comes to stroke, Private Kamanzi, a nutritionist at Amazon Cabinet Clinic in Remera, says the anti-inflammatory power of the antioxidants in strawberries helps reduce the formation of blood clots that are linked with stroke. Besides, he says the vitamin C, folate, anthocyanins, quercetin, and kaempferol are just a few of the many flavonoids in strawberries that act as excellent antioxidants. Together, he says these flavonoids form a strong line of defence to fight cancer and tumour growth. Eating strawberries may also lower the risk of developing type 2 diabetes as strawberries have a low glycaemic index, he says. Kamanzi says that strawberries are rich in potassium and magnesium and low in sodium, whereby potassium and magnesium act as vasodilators, meaning that they help reduce hypertension and the rigidity of arteries and blood vessels. “This eases the flow of blood to various parts of the body and keeps them functioning at their full potential,” he says. OTHER BENEFITS Kamanzi says strawberries contain salicylic acid, alpha hydroxy acid, and ellagic acid, which reduce hyperpigmentation, prevent acne, and remove dead skin cells, thus improving one’s skin health in general. Since the strawberry is a fruit rich in anthocyanins and antioxidant properties, Musengimana says the fruit may be useful in preventing free radical-induced skin damage. He adds that consuming strawberries can help prevent eye conditions like dry eyes, degeneration of the optic nerves, macular degeneration, vision defects, and increased susceptibility to infections, among others. He adds that another condition strawberries can fix is the disturbance in ocular pressure (the pressure within the eyes), which can be harmful. They also contain potassium, which helps in maintaining the correct pressure. Joseph Uwiragiye, the head of nutrition department at University Teaching Hospital of Kigali (CHUK), says vitamin C, present in strawberries and many other types of fruits, helps boosts the immune system and helps in curing common cough and cold. He adds that consuming strawberries is important because they are abundant in antioxidants and detoxifiers, which help reduce gout and arthritis pain. He adds that they also aid in preventing arthritis symptoms such as degeneration of muscles and tissues, drying up of the lubricating fluids in the joints, and accumulation of toxic substances and acids such as uric acid in the body. For people struggling with weight loss, Kamanzi says strawberries might help fix this. He explains that strawberries boost the production of the adiponectin and leptin, both of which are fat-burning hormones. “They help reduce appetite, decrease blood sugar, and reduce body weight and fat, all of which promote weight loss,” he says. Also, he adds that strawberries are a natural way of flavouring water and increasing liquid intake, which also helps in shedding off some weight. Because of the presence of folic acid which is a necessary nutrient, especially during pregnancy, Musengimana says consuming this fruit helps in preventing birth defects. “Strawberries contain folic acid and consuming them may help in ensuring optimal health during pregnancy,” he adds. Additionally, due to their high-fibre content, he says strawberries help boost digestion and prevent constipation. They also help prevent diverticulitis, an inflammation of the digestive tract, which can cause fever and nausea, Musengimana says. editorial@newtimesrwanda.com
