Strawberry: Health Benefits

In this article, we look at the nutritional information, health benefits of strawberries, and the risks involved in eating them.

Nutrition Facts

Strawberries are rich in vitamin C, potassium, folic acid, and fiber. These are all essential nutrients that support the body’s daily functioning.

One cup of sliced, fresh strawberries, or 166 g, contains a range of important nutrients in the following amounts:

  • Calories: 53 kcal
  • Protein: 1.11 g
  • Carbohydrates: 12.75 g
  • Dietary fiber: 3.30 g
  • Calcium: 27 mg
  • Iron: 0.68 mg
  • Magnesium: 22 mg
  • Phosphorus: 40 mg
  • Potassium: 254 mg
  • Vitamin C: 97.60 mg
  • Folate: 40 micrograms (mcg)
  • Vitamin A: 28 international units (IU)

Strawberries also contain a range of powerful antioxidants known as polyphenols, including anthocyanins, ellagic acid, quercetin, and kaempferol. Strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

12 Health Benefits of Strawberries

The strawberry, Fragaria, is a member of the rose (Rosaceae) family and one of the most popular berry fruits in the world There are more than 600 varieties of strawberries.

Strawberries provide a range of potential benefits and can support the body’s defenses against a variety of diseases.
It is recommended that individuals eat a serving of 8 strawberries a day


1. Ward Off Colds

Strawberries are jam-packed with vitamins. In fact, you only need to eat around 8 large berries to get 98% of your daily value of vitamin C. This vitamin plays a crucial role in maintaining a healthy immune system—helping your body avoid sicknesses and recover more quickly.

2. Improve Digestion

You probably know fiber is a key nutrient for your digestive system, and fiber-rich strawberries are a great way to get a little extra in your diet. They also have a high water content, so they’ll keep things moving and help prevent constipation.

3. Reduce Inflammation

Inflammation can cause a number of problems in the body—chronic inflammation has even been linked to serious conditions such as stroke, heart attacks, and cancer. Strawberries have anti-inflammatory properties that can help promote all-around well-being.

4. Protect Your Heart

Studies have shown that regularly consuming anthocyanins—which are found in strawberries—can reduce the risk of a heart attack. Plus, strawberries may aid in preventing platelet build-up and even reducing blood pressure.

Needless to say, your heart will thank you for eating these delicious berries

Strawberries might have a preventive effect against heart disease due to their high polyphenol content. Polyphenols are plant compounds that are good for the body.

A 2019 report advises that the anthocyanin in strawberries has links to a lower risk of a type of heart attack known as myocardial infarction.

The flavonoid quercetin, which is also present in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis.

The fiber and potassium content in strawberries also supports heart health.

In one 2011 study, participants who consumed 4,069 milligrams (mg) of potassium per day had a lower risk of death from ischemic heart disease when compared to those who consumed about 1,000 mg of potassium per day.

5. Preventing stroke

A 2016 meta-analysis included studies that had assessed the antioxidants quercetin, kaempferol, and anthocyanin.

This meta-analysis looked at the link between those antioxidants that were present in strawberries and stroke risk. It found that they moderately reduced the risk of stroke after the study authors took into account cardiovascular risk factors.

However, the authors advise caution overtaking the study results too literally, as they looked at the overall impact of flavonoids rather than the participants’ direct response to doses.

6. Manage High Blood Pressure

Strawberries are high in potassium, which helps them negate the effects of sodium in the body. (These delicious foods can help lower blood pressure, too.) Even if you don’t have high blood pressure, you can probably benefit from more potassium—only around 2 percent of Americans meet the recommended daily intake of this key nutrient!

Due to their high potassium content, strawberries might provide benefits for people who have a raised risk of high blood pressure by helping to offset the effects of sodium in the body.

Low potassium intake is just as important a risk factor for high blood pressure as high sodium intake.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2% of American adults meet the daily 4,700-mg recommendation for potassium.

Strawberries are a sweet, filling way to help people consume more potassium in their diet.

7. Regulate Blood Sugar

Strawberries have a lower glycemic index than other fruits, making them helpful when it comes to regulating blood sugar levels. Studies have even shown that eating strawberries every day can reduce complications related to diabetes.

Strawberries are a healthful fruit choice for people with diabetes. The substantial fiber content of the berries also helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows.

Fiber can improve satiety, helping people feel fuller for longer after eating. This can reduce urges snacking between meals, which will support glucose management and reduce the risk of blood sugar spikes.

8. Cancer

The powerful antioxidants in strawberries may work against free radicals, according to a 2016 review. The review suggests that this factor could inhibit tumor growth and decrease inflammation in the body.

While no fruit acts as a direct treatment for cancer, strawberries, and similar fruits might help reduce the risk of some people developing the disease.

9. Soften Your Skin

This two-ingredient DIY face mask will leave your skin feeling refreshed. Mix two or three mashed strawberries with two tablespoons of honey then spread them on your skin. Let it work its magic for 10 to 15 minutes, then rinse off with warm water.

10. Plump Your Lips

Want to smooth, soften and plump your lips before date night? It’s incredibly easy to make a DIY strawberry lip scrub. Just mix together two mashed strawberries with two teaspoons of sugar, then rub gently on your lips to exfoliate. Wipe the mixture off, then pucker up!

11. Whiten Your Teeth

All sorts of foods can help whiten your teeth! Swap out expensive whitening strips for a pint of strawberries. This fruit can help whiten your teeth. Thanks to its malic acid content. Just mash together one strawberry and a small scoop of baking soda, then spread onto your teeth with a toothbrush. Rinse off after a few minutes and repeat weekly for pearly whites.

12. Support a Healthy Pregnancy

One of the most commonly recommended supplements for pregnant women is folate or folic acid, which is instrumental in a baby’s development. Happily, strawberries are a great natural source of this nutrient—one cup of fresh berries has around 40 micrograms of folate!

You can also get your supplementation of folate or folic acid online by clicking here.
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Risks:

While strawberries are a healthful addition to any diet, people looking to eat them should do so in moderation. Fruits typically are high in sugar despite their nutritional benefits, and strawberries contain 8.12 mg of sugars per cup. There is also a risk that strawberries may contain pesticide residue.

Each year, the Environmental Working Group (EWG) produces a list of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen.

Strawberries often rank high up on the list. The EWG suggests that people should buy organic strawberries to reduce the risk of pesticide exposure.

However, if organic produce is outside of your budget, there is no need to worry. The nutritional benefit of eating conventionally grown food far outweighs the risk of pesticide exposure.

Beta-blockers, a type of medication that doctors most commonly prescribes for heart disease, might increase potassium levels in the blood. When taking beta-blockers, people should only consume high-potassium foods, such as strawberries, in moderation.

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could lead to hyperkalemia or high potassium levels. This can lead to vomiting, breathing difficulties, and heart palpitations.

How To Tell If Strawberries Are Bad?

  • Moldy. Any signs of white or gray mold mean the specimen is spoiled.
  • Bruised, soft, or mushy. Soft strawberries are past their prime, and usually not that tasty.
  • Losing color. …
  • Off smell.

Summary:

Strawberries offer a wide range of nutrients and can help reduce the risk of cardiovascular disease and stroke. They provide plenty of vitamin C, fiber, potassium, and antioxidants.

They can add a burst of sweetness to a healthful diet, although people with kidney problems should be careful about eating too many strawberries.

Please let us know in the comments below:

  • Do you eat strawberries? If so, how often do you eat them?
  • Do you know all these benefits of eating strawberries? If so, which one helped you?
  • Has your doctor suggested this fabulous fruit for your physical health?

Disclaimer

Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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References:

https://www.medicalnewstoday.com/articles/271285

https://tasteofhome/collection/strawberry-benefits-health-wellness/

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