There are numerous advantages to strawberries, which are thought to be
native to France. Antioxidants and nutrients that help control blood sugar and
improve heart health are abundant in them.
These red, juicy, sweetish fruits are ideal for making jams, desserts, jellies, and
many other dishes. They are also a good source of vitamin C and minerals like
manganese and potassium.
These berries’ polyphenols and antioxidants support heart health and protect
against a variety of cancers. The vitamin C that these berries contain also plays
a role in maintaining healthy hair and skin. These berries are loaded with fiber,
which helps with digestion and weight loss.
We take a look at the 8 amazing benefits of strawberries, as well as their
nutritional profile, potential side effects, and suggestions for incorporating
them into your diet. Continue reading!
- Guard Your Heart
Strawberries are the ideal food for preventing heart disease due to their
abundance of polyphenols and antioxidants. Anthocyanins—the antioxidants
that give strawberries their red color—protect the lining of the circulatory
system, preventing plaque buildup in the arteries and regulating blood
- Control Blood Sugar Levels
In addition to the antioxidants, strawberries contain ellagic acid, which helps to
slow down the digestion of starchy foods. Eating a starchy meal keeps the rise
in blood sugar under control. Additionally, it aids individuals with type 2
diabetes in controlling their blood sugar levels.
As a result of strawberries’ low glycemic index, diabetics are unlikely to
experience sudden spikes in blood sugar. Strawberries’ fiber may also assist in
controlling blood sugar levels.
- Assist Battle Cancer
Strawberries have been shown to reduce the risk of colon and esophageal
cancer thanks to their high levels of vitamin C and fiber. The anticancer
properties of strawberries, as indicated by the American Establishment for
Disease Exploration, can be credited to the presence of ellagic corrosive – a
phytochemical that can forestall tumors of the skin, lung, bladder, and bosom.
Ellagic acid prevents cancer in several ways, including as an antioxidant,
slowing the growth of cancer cells, and assisting the body in the elimination of
- Increase Immunity
A single serving of strawberries contains more vitamin C than an orange,
making them an excellent source of the vitamin. It has been discovered that
vitamin C triggers antibodies that boost the immune system, which in turn
improves your body’s ability to fight infections.
It had been discovered in a Swiss study that taking vitamin C supplements had
improved the various immune system components.
Immunoglobulin, an antibody that plays a crucial role in the immune system,
was found to have a higher concentration when people took a vitamin C
supplement, according to research carried out by medical professionals in
South Africa. Additionally, strawberries are known to alleviate asthma and
- Control Blood Pressure
Strawberry anthocyanins, which are potent antioxidants that relax and open
blood vessels, thereby lowering blood pressure, have already been mentioned.
Additionally, strawberries are high in potassium, a nutrient that aids in blood
- Enhance Brain Health
The credit goes to the antioxidants, again. Strawberries, with their high
content of antioxidants, protect the brain cells from damage due to free
radicals. They also change the way the neurons in the brain communicate with
each other. This ultimately leads to improved brain health.
A study conducted by Harvard researchers at Brigham and Women’s Hospital
has revealed that the intake of strawberries can delay memory decline in older
women over time.
- Battle Inflammation
According to a University of Massachusetts study, quercetin consumption in
conjunction with regular exercise can reduce the formation of atherosclerotic
Vitamin C, which plays a significant role in preventing inflammation, is also
abundant in strawberries. Additionally, this vitamin aids in the relief of gout
and arthritis symptoms.
It has been tracked down that elevated degrees of C-responsive protein (or
CRP) can flag expanding levels of aggravation in the body. Women who
consumed 16 or more strawberries per week were 14 percent less likely to
have elevated levels of this protein, according to the Harvard School of Public
- Battle Cholesterol
Pectin, is a type of soluble fiber that lowers LDL (bad cholesterol) levels in the
the body is known to be present in strawberries.
Several types of soluble fiber, including pectin, have been shown to lower LDL
levels, according to a New Orleans study.
According to a joint study by scientists from Spain and Italy, eating 500 grams
of strawberries regularly for a month reduced LDL levels.
Strawberries were found to reduce oxidative damage and bad cholesterol in
another Canadian study. Need to know about the advantages of strawberry
fruit, just check this blog, World Informs!
The United States Department of Agriculture (USDA)Trusted Source reports that 1 cup of sliced, fresh strawberries, or 166 grams (g), contains the following nutrients:
calories: 53 calories
protein: 1.11 g
carbohydrates: 12.7 g
dietary fiber: 3.30 g
calcium: 27 milligrams (mg)
iron: 0.68 mg
magnesium: 22 mg
phosphorus: 40 mg
potassium: 254 mg
vitamin C: 97.60 mg
folate: 40 micrograms
vitamin A: 20 international units
Aside from vitamins and minerals, strawberries are also rich in phytochemicals, which are plant compounds that promote wellness. These include ellagic acid and a variety of flavonoids, such as anthocyanins, quercetin, kaempferol, and catechin, according to an older 2011 USDA database.
The nutrients in strawberries help support the body’s defense against the below conditions.
- Heart disease
Strawberries might help protect against heart disease due to their anthocyanin and quercetin content. A 2019 studyTrusted Source reports anthocyanin has links with a lower risk of heart attacks. Additionally, quercetin has anti-inflammatory properties that appear to reduce the risk of atherosclerosis, according to 2016 researchTrusted Source.
Potassium in strawberries also supports heart health. The Centers for Disease Control and Prevention (CDC)Trusted Source state that there is an inverse relationship between the consumption of potassium and the risk of heart disease.
A 2016 meta-analysisTrusted Source examined 11 clinical trials to assess the association between dietary flavonoid intake and stroke. It found that consuming these compounds may have an inverse link with the likelihood of the condition. After adjusting for the results for cardiovascular risk factors, the authors concluded that a diet higher in flavonoids may moderately reduce the risk of stroke.
Learn more about stroke.
The nutritious compounds in strawberries and other berries may help protect against certain cancers, according to a 2016 reviewTrusted Source. They are primarily helpful in preventing gastrointestinal and breast cancers, but to a lesser extent, they may help prevent lung, prostate, liver, and pancreatic cancers. However, it is important to note that the cited studies were animal studies, which did not look specifically at strawberries, but at berries in general.
Strawberries are rich in nutrients, including trusted Source of vitamin C, fiber, potassium, and antioxidants, that promote a range of wellness benefits.
The only disadvantage involves the presence of pesticides in conventionally grown strawberries, but a person can avoid this if they purchase the organic variety.
It is easy to incorporate this fruit into a nutritious diet in multiple ways, such as sprinkling them over yogurt or adding them to a spinach salad.