We all know that broccoli and strawberries are a healthy product and have beneficial effects on the body. But in recent years there is an increase in the popularity of broccoli and strawberries in India.

Why is that? 

Both are not native to India. Broccoli originated in the Mediterranean regions, cultivated by the ancient Romans. It has been a major part of European cuisine for centuries. Strawberries are native to Europe and North America.  

It started to become popular several reasons, such as:

• Health consciousness became a trend and people started eating healthy and created awareness.
  
  
• With the improved internet and technology people started travelling and experiencing new cuisine and increased exposure to various cuisines through media, many want to recreate the recipes at home.
  
  
• With urbanisation, people are adopting a more varied and sophisticated diet including non-traditional fruits and vegetables. Many online websites are offering delivery of the non-traditional ingredients making it easier to access these ingredients.
  
  
• In the advanced technology in farming practices, many farmers have adopted to cultivate many exotic fruits and vegetables that are not native to India. Strawberries are grown in many hill stations in India using a mini plastic tunnel covering the strawberry bed during the winter and in the summer it is covered by plastic anti-hail nets, this yields more strawberries.
  
  
• There are many governmental funds that help in promoting horticulture and cultivation of diverse crops. 
  
  
• Supply chains and cold storages have improved facilities to store the perishable items fresh, this increases their availability in markets across the country.
  
  
• Many food marketing companies have effective marketing strategies to highlight the brands, health benefits and culinary uses of these foods making them more appealing to consumers. 
  
  

Is broccoli and strawberries the only produce that is beneficial for us? The cost of broccoli in season is approx. Rs. 400 and price of strawberries in season is Rs. 300 for 10 pieces. The prices may go high during the off season. Can all the Indians afford these prices? Is there any other alternative to these? 

To answer all these questions first let us understand from what family broccoli and strawberry come under.

Broccoli

Broccoli resembles a miniature tree. It is related to cabbage, brussels sprouts, cauliflower and kale. They are called cruciferous vegetables, the name is simply given as the petals look like a cross. Dark green in colour is considered fresh. Some varieties of broccoli are calabrese broccoli, sprouting broccoli and purple cauliflower. 

Let us learn the benefits of broccoli. 

Beneficial effects of broccoli 

• Vitamins and minerals – broccolis are loaded with vitamins and minerals. There is a chance of nutrients getting lost during various cooking processes. It is best to eat it raw or steaming the broccoli.
  
  
• Bio-active compounds – phenols, glucosinolates and vitamin C. These bio-active compounds act as anti-inflammatory and help reduce inflammation in the body.
  
  
• Antioxidant properties – the antioxidant properties inhibit or neutralise the cell damage that are caused by free radicals. Antioxidants like lutein and zeaxanthin are present in measurable amounts and it prevents oxidative stress and cellular damage in the eyes.
  
  
• Cancer prevention – many studies show that consuming cruciferous vegetables may protect the body against certain cancers such as – breast, prostate, stomach, colorectal, kidney, and bladder. The bioactive compound found in broccoli reduces the cell damage that is caused by certain chronic diseases.
  
  
• Lowers blood sugar levels – broccoli is a good source of fibre and many studies indicate that intake of higher dietary fibre lowers the blood sugar levels.
  
  
• Improves heart health – Studies show that consuming broccoli helps reduce LDL cholesterol levels. This helps improve heart health.
  
  
• Improves gut health – consuming broccoli helps improve your digestive health. It is high in fibre and antioxidants. Bowel regularity is important for gut health.
  
  
• Improves brain function – Studies show that bioactives found in broccoli have a protective effect on brain tissue.
  
  
• Slows down ageing – The compound sulphoraphane found in the broccoli helps with slowing the ageing process. 
  
  

Is broccoli the only vegetable to eat for getting all these benefits? The answer is no. You can consume other vegetables to get the same benefits. Broccoli is a costly vegetable and not all the farmers in India cultivate it. It is available only in high-end supermarkets and not everyone can afford it. 

We can also consume vegetables from the same family such as cauliflower, brussels sprouts, kale, and green leafy vegetables. We will get the same nutrients and also it is more affordable.  

Strawberries 

Strawberries are red, sweet and juicy and great summer fruit. It is neither a berry or fruit. They are really popular and grown in South America, North America, Asia and Europe.  

Strawberries are rich in plant compounds and antioxidants. It is an excellent source of manganese, vitamin C, phosphorus, calcium, potassium, folate, and vitamin K. It is not only rich in vitamins and minerals, it is also low in glycaemic and is a great snack option for people with diabetes. 

Beneficial effects of strawberries on health 

As mentioned above, strawberries have many important health benefits. Bioactive compounds present in strawberries are vitamin C, β-carotene and phenolic compounds. 

Health benefits include:

• Improves insulin sensitivity – Strawberries are low in sugar and the polyphenols present in them helps improve insulin sensitivity.
  
  
• Improves skin health – The anti-inflammatory effects improves the skin damage. It acts as a protection against harmful ultraviolet A radiation.
  
  
• Improves bone health – It can help alleviate the pain and swelling in the person with osteoarthritis and knee pain. The anti-inflammatory compound protects bone health.
  
  
• Improves heart health – Strawberries improve insulin sensitivity this in turn lowers fat accumulation in the body. Lowering of fat improves cholesterol levels. 
  
  
• Improves gut health – strawberries are rich in fibre and can regulate bowel movements and relieve constipation. It also serves as a prebiotic, it can feed good bacteria.
  
  
• Protects brain health – Antioxidants present in them helps lowering the rate of decline in memory and thinking as age increases.
  
  
• Reduces risk of cancer – Strawberries are antioxidant rich, they slow the growth of cancer cells and protect against free radicals. 
  
  

Although strawberries are very beneficial to health they do cause allergic reactions. It is seen among children and can be fatal. 

Other Indian berries are gooseberry, jamun (Indian blackberry), and karonda are equally rich in nutrients. They are also low in pesticides, high in fibre, vitamins and antioxidant properties. The shelf-life of Indian grown berries are well adapted to the climates whereas, to import a berry requires shelf-life stability. To preserve it for a longer time farmers tend to use pesticides. Indian berries are more affordable compared to imported berries and horticulture berries. 

It is not always required to eat fruits and vegetables that are not native to India. Having it for an experience is alright, but you can get the same amount of nutrients at affordable prices in India with native plants. Consuming a locally grown vegetable or fruit is going to give the same amount of nutrients as the broccoli and strawberry. 


Kripa N,
Senior Clinical Dietitian, Simplyweight