The health benefits of 3 seasonal red fruits, the strawberry, the raspberry, the cherry, the chronicle of doctor Serge Rafal. We are going to listen to the chronicle in Israel… and above all to buy magnificent red fruits at the Shouk Hacarmel.
RADIO J. I have often spoken to this microphone about the benefits of antioxidants for health. It seemed useful to encourage our listeners to rush to red fruits whose season is unfortunately too short, while being fully aware of the cost they represent. A recent survey has just explained to us that the average budget devoted to fruit and vegetables was around 30 euros per week. And when I see the price of certain strawberries like gariguettes, I realize the difficulties of my advice. But my role is to inform about the health benefits of food and therefore today about the indisputable role of summer red fruits.
Oxidative stress corresponds to an attack on the body’s cells by specific molecules, free radicals or “reactive oxygen species”. These substances are usually neutralized by the body’s antioxidant system, road and police department. It is a permanent “War and Peace” which is played out and which decides health if antioxidants take over, disease if they succumb to the number and aggressiveness of free radicals. The body is able to resist the release of some free radicals. If they are produced in too large quantities in certain pathological circumstances that favor them (diseases and taking medication, pollution, alcoholism, smoking, excessive exposure to the sun, Rxs X, stress, physical overactivity, etc.), they can overwhelm the body’s defenses. the body and attack it. This then needs to be helped by external contributions, mainly food, including precisely red fruits, rich in vitamins and antioxidant substances.
The composition of the strawberry is interesting first of all because it is one of the fruits with the lowest calories and the strongest antioxidant power. The strawberry is 35 calories per 100 g, including 7 g of good quality sugars (levulose). Composed of 90% water, it contains a good amount of interesting micro-nutrients, polyphenols (antocyanins and flavonoids) trace elements (magnesium, manganese, potassium), 2.5 g of fiber per 100g and our 3 vitamins antioxidants (a little A (beta-carotene), a lot of C++ (60 mg), a little E), group B vitamins. Note that frozen strawberries are richer in vitamins than fresh fruit… which would have passed 2- 3 days in the vegetable compartment of the refrigerator.
Tagada strawberry? Pure sugar, 88g/100g, 360 cal/100g! Out of the health section.
The raspberry has a very similar composition to the strawberry and therefore the same properties. It’s 87% water, just over 4g of fibre, 6g of sugars, 20mg of vitamin C… and the same micro-nutrients (anthocyanins++).
Moderately caloric cherries, around 70 calories per 100g. On the other hand, it is sweeter (14g) than the other red fruits. Rich in carotenoids and polyphenols, minerals (Magnesium, phosphorus, potassium++), vitamins B and C. But be careful because baked, it loses most of its properties. Too bad for the clafoutis.
“If there were red fruits all year round, gentlemen doctors would only go in their shirts” says an old French proverb. Fortunately for us, they are only present at this time. So try to take advantage of it.
Doctor Serge Rafal