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admin | Boot Camp Training Routines | 06.07.2015
Vitamin C is a water-soluble vitamin with potent antioxidant capabilities essential for many biological functions, most notably ensuring proper wound healing and maintaining cartilage. Folate is one of the B vitamins found in various foods such as strawberries, oranges, green leafy vegetables and beans. In addition to traditional nutrients, strawberries are also rich in phenolic compounds such as flavonoids and ellagic acid, which are the focus of intense study due to their antioxidant, anticancer and antimutagenic properties.
Fresh summer strawberries are one of the most popular, refreshing and healthy treats on the planet.
The benefits of consuming fruits and vegetables of all kinds, including strawberries, are infinite. The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
As mentioned above, strawberries contain powerful antioxidants that work against free radicals, inhibiting tumor growth and decreasing inflammation in the body. Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. Eating foods that are high in water content and fiber like strawberries, grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular.
Because of the anti-inflammatory effects of quercetin, consuming strawberries may help to alleviate symptoms of allergies including runny nose, watery eyes and hives, although there have been no human studies done to prove this theory.6 Several studies have shown that the incidence of asthma is lower with a high intake of certain nutrients, vitamin C being at the top of the list. Strawberries are a low glycemic index food and high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows. Researchers discovered in 2011 that eating about 37 strawberries a day can significantly reduce diabetic complications such as kidney disease and neuropathy. Bad cholesterol reduced by strawberry consumption, A team of volunteers ate half a kilo of strawberries a day for a month to see whether it altered their blood parameters in any way. On the next page we look at the nutritional breakdown of strawberries, how to incorporate more strawberries into your diet and the potential health risks.
We take a look at fish oils, in particular what they are, the potential health benefits of including them in your diet and the best sources of fish oils. Find out all about vitamin d and how it at helps enhance the absorption of iron, calcium, magnesium, phosphate and zinc. Vitamin C, also known as ascorbic acid, is a versatile nutrient that plays a fundamental role in numerous processes in the body.

The orange is perhaps most celebrated for its high vitamin C content, although several other fruits and vegetables provide more concentrated levels. A 3.5-ounce serving of fresh strawberries, or about five large berries, provides 32 calories and almost 59 milligrams of vitamin C, or 98 percent of the daily value. The Food and Drug Administration sets the daily value for vitamin C at 60 milligrams, an amount that serves as a reference point for consumers to discern if a single serving of a food is a good source of the nutrient. A cup of strawberries supplies 3 grams of fiber, which is about 12 percent of your daily need.
Though not common, according to MedlinePlus, excessive fiber can have negative health implications.
Since the average person only gets between 10 and 15 grams of fiber per day, finding ways to increase your intake, such as eating a serving of strawberries, is a good way to improve your health. One serving of eight medium strawberries provides 160 percent of the recommended Daily Value.
Epidemiological studies report that people who eat higher amounts of total fiber have a lower risk of heart disease. Research shows that the antioxidants in strawberries are efficiently absorbed within one hour after being eaten. The majority of flavonoids in strawberries are anthocyanins, the compounds responsible for the blue, red and purple hues of berries, grapes and other fruits.
Wild strawberries have been popular since ancient Roman times and were used for a wide variety of medicinal purposes such as alleviating inflammation, fever, kidney stones, bad breath, gout and more. The sweet, slightly tart berries rank among the top 10 fruits and vegetables in antioxidant capacity.1 Their deep, rich hue supplies their high flavonoid content, a topic of research in many studies supporting the health benefits attained by consuming strawberries on a regular basis. As such, ounce for ounce, strawberries are slightly higher in vitamin C — and lower in calories — than oranges. Consequently, raw, fresh oranges and strawberries are significantly higher in vitamin C than their cooked or aged counterparts. Researchers reported that people who eat strawberries have higher average folate intakes than those who reported not eating strawberries.
Vitamin C also enhances your body’s absorption of iron and folate from plant-based foods, and acts as a potent antioxidant that inhibits free-radical damage. Department of Agriculture, a typical large orange provides 86 calories and about 98 milligrams of vitamin C, or 163 percent of the nutrient’s daily value.

A 3.5-ounce serving of canned strawberries, for example, provides approximately half the amount of vitamin C as an equivalent portion of fresh strawberries.
Start by adding one serving of a fiber-rich food, such as strawberries, other fruits, vegetables, oatmeal or bran, and then waiting several days to add another serving. One serving, or eight medium strawberries, provides three grams of fiber, making this fruit a good source of dietary fiber. In a recent study, strawberries ranked second among the top ten fruits in antioxidant capacity (TAC), which is one reason why they may help prevent cancer and heart disease. Vitamin C content differs slightly among varieties, however, with Valencia oranges from California supplying slightly more vitamin C than Florida oranges. The serving of strawberries has 60 calories, almost 30 percent fewer than the orange, while providing almost 177 percent of the daily value for vitamin C, or 14 percent more than that found in the orange. Vitamin C intake guidelines recommend that women and men age 19 and over consume 75 milligrams and 90 milligrams of vitamin C per day, respectively. Comparatively, guava, kiwifruit, papaya and sweet bell peppers of all colors are higher in vitamin C than both oranges and strawberries.
Unless you eat pounds and pounds of strawberries, however, you're pretty safe in terms of eating too much fiber.
The average pint of fresh strawberries contains about 350 percent of the daily value for vitamin C, according to the USDA. Pregnant women require 85 milligrams of vitamin C per day, while those who breastfeed should get 120 milligrams each day. Brussels sprouts are so concentrated in vitamin C that even cooked sprouts are richer in vitamin C than fresh oranges and strawberries.
Feel free to eat two or three servings of strawberries if you want because they're rich in nutrients and don't contain huge amounts of fiber. Because of the oxidative stress caused by the toxins in cigarettes, smokers and those frequently in the presence of secondhand smoke generally have lower blood levels of vitamin C, and should increase their daily intake by 35 milligrams. Grapefruit, tangerines, tomatoes, raspberries and blackberries are also significant sources of vitamin C, but they contain lower levels than strawberries and oranges.

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