Who would have thought that the succulent, bittersweet and tasty strawberries can remedy and prevent severe health conditions? It almost seems unfair for something so delicious to be so healthy at the same time; but strawberries, along with other healthy fruits, defy that line of logic.

Strawberries: Sinfully Succulent and Simultaneously Healthy

As one of the fruits that are richest in antioxidants, strawberries aid in the prevention of heart disease and cancer, among several other grave conditions. Antioxidants protect the body’s cells from unstable molecules or excessive free radicals before these cause extensive damage, the detriments of which may lead to cancer.

A recent study from Oklahoma furthers its favourable effects on maintaining the health of the human heart and improving a condition called Syndrome X. Published in Nutrition Research, the study’s results show that strawberry supplementation, in the form of a freeze-dried strawberry powder, reduce low-density lipoproteins (LDL), also known as the “bad” cholesterol, levels in people who suffer from metabolic syndrome.

What is Syndrome X?

Despite being relatively unheard of on a large scale, Syndrome X reportedly plagues approximately 70 million Americans. It is also one of the leading causes that render people more vulnerable to disability and fatal conditions.

Inheritance, lack of exercise and excessive refined sugar intake are some of the factors that enable Syndrome X to emerge. The general characteristics associated with metabolic syndrome (MetS), also known as Syndrome X, are obesity, disturbed glucose and insulin metabolism, and high blood pressure levels -- all of which may be attributed to insulin resistance. In this condition, the body’s fat storage, cholesterol production and blood pressure all increase which then cause metabolic disturbances that brings about damage to blood vessels.

As such, it is not surprising that these given specificities enable Syndrome X to heighten the patients’ risk of cardiovascular diseases and type-2 diabetes.

Research Findings

In the recent study, the research involved 27 people with metabolic syndrome. For eight weeks and on a daily basis, the “strawberry group” was tasked to consume 4 cups of freeze-dried strawberry beverages that are yet to be available commercially; while the control group consumed 4 cups of water. Research statistics showed that the “strawberry group” members had reduced levels of total LDL cholesterol by 11 percent.

While the researchers said that their results warrant further confirmation through other means of experimentation and study, at least, a significant leap has been made.

Experimenting with Strawberries in Various Foods

There are many ways to incorporate strawberries in your various meals and dishes. You can even treat strawberries both as a supplementary and main ingredient for your drinks.

1. Strawberries are great for superb culinary treats for your family. Fishes like Tilapia, for example, could be grilled with strawberries, lemon and chutney. All you have to do is to marinate the fish for an hour in lemon and strawberry mix. Top it with a spoonful of strawberry chutney after grilling for a great tasting viand.
   
   
2. Sandwiches are immensely enjoyable, especially for the kids, when you mix strawberry and banana with peanut butter and jelly. A glass of strawberry juice makes your sandwich a perfect snack for the day.
   
   
3. The already healthy yogurt can be made healthier by adding strawberries in it. Furthermore, you’ll end up enjoying a more interesting and sweeter flavour.
   
   
4. The usual salads can be accentuated by strawberries. Experiment with other healthy fruits and vegetables to keep the dish exciting.
   
   
5. When adorned with strawberries, breakfast meals such as oat meals, cereals, and pancakes will end up healthier and more exciting to eat. Fortunately, you’ll usually just blend or add the strawberry in them to attain the desired effect, mixture, and taste.

Perhaps the best part about these tips, besides ending up with tastier dishes, is that incorporating strawberry into various dishes and meals is anything but difficult and expensive. Furthermore, this also stimulates creativity and brings out your artistic, experimental side.

Clichés hold true: Diet and Exercise as Effective Means to Combat Syndrome X

Besides the fact that strawberries aid in the prevention of heart disease, you can fight a good fight in preventing and relieving Syndrome X through other natural means.

Your diet should primarily contribute to the regulation of blood sugar levels, and to the reduction of weight and cholesterol levels. High-fibre diets help regulate and balance blood sugar, which may be attained by including vegetables, seeds, nuts, and whole grains in your meals. Essential fatty acids, such as Omega-3, are necessary to maintain or restore the proper functionality of the insulin hormone. These are mostly concentrated in fatty fish such as sardines and salmon. Nutrients such as magnesium, vanadium, chromium, and vitamin E also manage insulin resistance; and some of these, most notably chromium, regulate blood pressure and blood-sugar levels. Foods rich in lean protein also stabilize glucose levels.

Avoid candy, cookies, sodas that boost blood-sugar levels. White, refined bread may also be a culprit; so resort to better carbohydrate-source counterparts such as brown rice and oats. Furthermore, alcohol and caffeine can further increase insulin resistance and boost blood-sugar levels.You may also keep a cautious eye on how you take your meals. Smaller meals spread within the day are better than three heavy meals to manage insulin resistance and keep your blood-sugar at a steady and healthy level.

Exercise is an essential part of any person’s attempt at being physically healthy and fit. Among the many benefits that it provides, the advantage that is particularly helpful to combating Syndrome X is through its contribution to the increase of insulin sensitivity. Furthermore, even if you do not succeed in your tailored weight loss program, or in reducing your weight on a substantial scale, simple exercise activities such as walking, dancing, and biking can regulate blood pressure and cholesterol levels. As such, resorting to exercise is a win-win situation in terms of preventing and managing Syndrome X, along with several other conditions.

Sources
nutraingredients.com
medicinenet.com
lifesource4life.com
encognitive.com
crumcreek.com
cancer.gov
livestrong.com