Strawberries can protect your heart and brain

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Its done and dusted, that eating berries of all kinds over any other fruit, does have the maximum health benefit for the human body. No disputes over that. They are a super food.

Of all the berries, the strawberry wins the most popular vote. Yes worldwide vote. Its humble, it’s affordable and delivers a number of significant health benefits- high levels of vitamins and antioxidants.

Lets hear it for strawberries —

A research by scientists from San Diego State University (SDSU), presented at “NUTRITION 2023” showed that daily consumption of strawberries can help improve cognitive function (brain) lower blood pressure and cardiovascular risk factors (heart disease) and increase your antioxidant capacity (through Polyphenols and Phytosterols)

The study was conducted on thirty-five older adults ages 66-78 over an eight-week period. Half the group was given 26 grams of freeze-dried strawberry powder (the equivalent of two servings of fresh strawberries) and the other group 25 grams of a placebo control powder.

At the end of eight-weeks, the researchers found that the group who ate the strawberries increased their cognitive processing speed by 5.2%, lowered their systolic blood pressure by 3.6%, and increased their antioxidant capacity by 10.2% over the group that was given the placebo control powder.

• This simple dietary change of adding two servings of strawberries to your daily diet can help you reap benefits for your heart and brain. Start this at any age; it will only make you feel better.
• 1 serving = 4 large strawberries.
• Strawberries contain a large number of vitamins and minerals for the health of your body.

Vitamin A- is a fat soluble vitamin naturally present in strawberries, it is important for normal vision, the immune system, reproduction, growth development and also helps your heart and lungs.

Magnesium – Assists the body for muscle and nerve function, as well as, blood sugar and blood pressure balance.

Potassium- is essential for cardiovascular health, bone health and the nervous system. It functions as an electrolyte inside our bodies, the positive potassium ions manage key functions in our body such as muscle contractions, nerve signals and fluid balance, all of which are cognitive functions. Recommended daily intake from foods is 3400mg for men and 2600mg for women.

Folate or folic acid control high levels of homocysteine in the blood, preventing cardiovascular disease.

• Strawberries are also known to have Polyphenols and Phytosterols, in case you are wondering what these are? antioxidants is it. Apart from being antioxidants, Polyphenols have anti-inflammatory properties and Phytosterols aid in lowering cholesterol levels.
• Freeze dried strawberry powder is not the best way to enjoy strawberries. (I am of the belief that fresh over packaged, home made over commercially made products always bring healing and wealth to your body.)

– Go strawberry picking, it’s a fun thing to do, you can eat as much as you like on the farm for free (usually) and only pay for the ones you take home.

– Clean them well, refrigerate and pop a few (one jumbo fellow also suffices) every time you pass the fridge, nothing like a juicy, chilled strawberry.

– Strawberries can be added to your salad.

– Blend it into a smoothie.

– Strawberry ice cream, strawberry with cream, vanilla ice cream with a generous portion of sliced strawberries can make the heart soar with joy, and satiate the sweet-tooth but remember to go easy and watch out for the sugar content.

– Grandma’s recipes of jams and preserves will always bring back memories, make your annual stock when strawberries are in season.

To conclude, some -5- minute recipes —

• Dessert

1-cup fresh strawberries,

125 gms Philladelphia cream cheese or Epigamia, D’lecta

250 ml Amul Tazza cream

1 tablespoon of port wine (optional)

1 serving strawberry jelly powder (sugar free if need be) melted in 150ml of hot water.

Put all of the ingredients into a jug and mix well with a hand mixer, pour into an ice tray or small molds and let it set in the fridge.

• Strawberry rocket salad

A bunch of rocket leaves

8 strawberries sliced

2 tsp Feta cheese

1 tsp pine nuts

Dressing- balsamic vinegar, extra virgin olive oil, salt, fresh ground pepper and chillie flakes(optional)

Mix-it-up well.

• Smoothie

1 cup almond or oat milk

8 strawberries (frozen)

1 banana (frozen)

1 date

Blend together in a mixer or Nutri bullet top with almond slivers

• Tea time snack

2 slices gluten free bread (toasted) or Melba toast or waffles.

A thin sliver of butter on each toast

A dollop of jam or preserve spread over every corner of the toast.

Enjoy with your coffee or tea.

Get high on strawberries, in your brain and in your heart.