Gastroenteroloogi toitumisspetsialist ütles, kui palju maasikaid võite süüa päevas

Strawberries are not just a berry, they are a treasure trove of nutrients that play an important role in maintaining good health. It is an excellent component of a healthy diet.

The benefits of strawberries for the body

doctor-gastroenterologist, nutritionist

“Strawberries are not only delicious, but also a very useful product, rich in vitamins, minerals and antioxidants.”

Strawberries contain vitamins C, A, E, group B, folic acid, as well as minerals – potassium, magnesium, phosphorus, iron. Ascorbic acid in the composition of the berry helps to strengthen immunity, maintain healthy skin, iron absorption.

Just one serving – about eight berries – provides more vitamin C than an orange.

Antioxidants called anthocyanins protect the body’s cells and tissues from free radical damage. These molecules can damage healthy cells by triggering oxidative stress.

The plant chemicals in strawberries reduce high levels of inflammation that can damage the immune system and contribute to a number of diseases, including obesity.

The amount of anthocyanins increases as the fruit ripens. This means that the redder the fruit, the more antioxidants it contains.

The pectin and fiber in the berry improves digestion. Strawberries are also prebiotic – their consumption stimulates the growth of “good” bacteria in the intestines.

Are there any harm and contraindications?

Consumption of strawberries can be harmful in the following cases:

• individual intolerance or allergy to strawberries;
• diseases of the gastrointestinal tract in the stage of exacerbation – strawberries can cause irritation of the mucous membrane;
• presence of certain diseases of the kidneys or urinary tract, in which the consumption of foods rich in potassium is limited.

How many strawberries can be eaten per day?

On average, an adult can eat about 200-300 grams of strawberries per day without harm to health.

The recommended daily intake of the berry varies depending on age, gender, level of physical activity and general health.

It is better to eat strawberries in the morning as they contain natural sugars that can provide a quick burst of energy. It is a great choice for breakfast or a snack to keep you active throughout the day.

Ideally, consume strawberries 30 minutes before your main meal or 1-1.5 hours after a meal.

Keep in mind that eating large amounts of strawberries can lead to gastric upset, including bloating and loose stools.

How to introduce strawberries into the daily diet?

Strawberries can be eaten alone as a tasty snack or added to meals.

Breakfast with the addition of strawberries

Start your day with a nutritious breakfast that will energize you and put you in a good mood. Try oatmeal with strawberries and honey. The porridge is rich in fiber, and the strawberries will add sweetness and vitamins.

Yogurt with strawberries and nuts is also good for the first meal. Also nutritious and healthy option.

Afternoon snack

For an afternoon snack, a small plate of fresh strawberries is ideal. This will not only satisfy your hunger, but also provide you with an additional portion of vitamins. By the way, the berry combines well with cottage cheese or low-fat yogurt.

Strawberries in main dishes

Strawberries will be an unexpected but pleasant addition to main dishes. For example, add it to a salad with spinach, goat cheese and nuts. You can also use the berry in chicken dishes – strawberries will give the meat a sweet and sour flavor.

Strawberries for dinner

You can make a light dessert with strawberries for dinner, such as mousse or sorbet. If you prefer something less sweet, try crackers with soft cheese and strawberry slices.

Strawberry recipes

Salad with spinach, goat cheese, strawberries and walnuts

Koostisained:

• spinach – 150 g;
• strawberries – 200 g;
• goat cheese – 100 g;
• walnuts – 50 g;
• olive oil – 2 tablespoons;
• balsamic vinegar – 1 tablespoon;
• honey – 1 teaspoon;
• salt, pepper – to taste.

Ettevalmistus:

1. Rinse the spinach and strawberries thoroughly. Drain the spinach and cut the strawberries into halves or quarters, depending on size.
2. Lightly toast the walnuts in a dry pan until golden, then cool and chop.
3. Cut the goat cheese into small pieces or mash with a fork.
4. In a bowl, mix together the olive oil, balsamic vinegar and honey. Add salt and pepper to taste and mix well until the dressing is smooth.
5. Place spinach, strawberries and goat cheese in a large bowl. Pour the dressing over the salad and mix gently.
6. Just before serving, sprinkle the dish with toasted pecans.

Chicken breast with strawberry sauce

Koostisained:

• chicken breast – 2 pcs;
• ripe strawberries – 150 g;
• shallot – 1 pc;
• balsamic vinegar – 2 tablespoons;
• mesi - 1 supilusikatäis;
• olive oil – for frying;
• salt, pepper – to taste.

Ettevalmistus:

1. Salt and pepper the chicken breasts, then fry in a pan with olive oil until golden.
2. Finely chop the onions and fry until transparent.
3. Cut the strawberries into small pieces and add to the onions, then pour in the balsamic vinegar and honey.
4. Simmer the sauce over a low heat until thickened.
5. Drizzle the finished chicken with the strawberry sauce before serving.

Strawberry gazpacho

Koostisained:

• strawberries – 500 g;
• tomatid - 2 tk;
• cucumber – 1 pc;
• red bell pepper – 1 piece;
• küüslauk - 1 küüslauguküünt;
• red onion – 1/4 pcs;
• olive oil – 2 tablespoons;
• wine vinegar – 1 tablespoon;
• salt, black pepper – to taste.

Ettevalmistus:

1. Dice the strawberries, tomatoes, cucumber and pepper.
2. In a blender, chop the vegetables and strawberries to a puree.
3. Add the minced garlic, onion, olive oil and vinegar.
4. Season to taste with salt and pepper and mix well.
5. Serve gazpacho chilled.

Nautige!