Strawberry Benefits: 5 Reasons Why They’re Amazing Foods

Discover the amazing health strawberry benefits! From supporting heart health to boosting immunity, find out why they are considered a superfood.

What are the health Strawberry Benefits?

“Flora mentions that strawberries offer substantial nutritional benefits with minimal calories. She notes they are delicious yet have low sugar content, making for an unbeatable combination. “To begin with, strawberries are rich in vitamin C. Eight medium strawberries provide 160% of your daily recommended intake — the quantity suggested by the U.S.

Food and Drug Administration (FDA) for daily consumption.
This amount of vitamin C surpasses that found in an orange, a fruit well-known for its vitamin C content.

Strawberries contain an abundance of antioxidants that shield cells from harm.
Anthocyanin, the leading antioxidant in strawberries, is responsible for their vibrant color.
As strawberries ripen, the level of anthocyanin within them rises.
Therefore, the redder the berry, the higher the antioxidant content it possesses.

Strawberries contain fiber and various essential vitamins and minerals like manganese, potassium, and folic acid.
Additionally, strawberries boast lower natural sugar content compared to commonly consumed fruits like apples and bananas.

Health Strawberry benefits

Strawberries, a snack packed with nutrients, can:

1. Enhances cognitive abilities

As your brain gets older, it may experience a decline in mental acuity.
However, studies suggest that consuming strawberries can help safeguard your brain’s cognitive functions in later years.

Involving over 16,000 participants throughout six years, the Nurses’ Health Study observed brain function. The results revealed that individuals consuming higher quantities of blueberries and strawberries experienced reduced cognitive decline, showing preserved thinking and processing skills.

Their brain performance was akin to that of individuals up to two and a half years younger.

More great news for strawberry enthusiasts: According to the findings of the Rush Memory and Aging Project, individuals who included strawberries in their diets had a 34% lower risk of developing Alzheimer’s disease.

Researchers attribute the protective benefits to antioxidants that shield cells.
Certain antioxidants found in strawberries help alleviate systemic inflammation, a condition characterized by persistent swelling and irritation. This type of inflammation plays a crucial role in the onset of Alzheimer’s disease.

2. Boosts your immune system

Strawberries offer an excellent supply of vitamin C (ascorbic acid), a nutrient essential from dietary sources since the body cannot generate it internally.

Insufficient intake of this vital vitamin can lead to scurvy, a condition characterized by bleeding, bruising, and anemia in rare instances.
Vitamin C plays a vital role in healing wounds, as well as potentially helping prevent and treat respiratory and systemic infections.
Studies indicate that vitamin C boosts the production of:

• T-cells eliminate infected and cancerous cells.
• B-cells produce antibodies to help your body enhance its defense mechanism against future germs.

Vitamin C acts as an anti-inflammatory agent, reducing stress responses caused by illness or hectic lifestyles.
To defend against germs, experts recommend consuming 100 to 200 milligrams (mg) of vitamin C daily, increasing intake when under the weather.
Eating eight medium strawberries provides 160 mg, so just a few berries can support a healthy immune system.

Flora mentions that the evidence is insufficient to determine if vitamin C can prevent colds and the flu.
Opting for vitamin-C-rich foods such as strawberries may offer more advantages over vitamin C supplements, as they provide extra health benefits like fiber, phytonutrients, and vitamins that cannot be mimicked in a supplement.

3. Heart health protection

Flora suggests that snacking on a handful of strawberries is more than just a quick fix for hunger—it’s also a wise choice for heart health.
Studies indicate that strawberries have the potential to reduce the risk of various factors linked to heart disease, stroke, and diabetes, a known risk factor for heart issues.

Increasing your intake of strawberries can assist in:

Lower cholesterol
In a small study, individuals drank two beverages daily, containing 25 milligrams of freeze-dried strawberry powder mixed with water in each.
This is equivalent to consuming around 3.5 cups of fresh strawberries daily.
Following a month, the participants experienced a 5% decrease in their overall cholesterol levels.

The study showed that consuming freeze-dried strawberry powder over two months reduced cholesterol levels by 10%, contrasting with a control group that increased water intake.

Decrease triglycerides
Triglycerides, a type of fat present in your bloodstream, can elevate the chance of heart disease if levels are high.
The breakdown of triglycerides results in byproducts that prompt inflammation and draw adhesive deposits to the walls of blood vessels.
This buildup has the potential to obstruct arteries, a condition known as atherosclerosis, as Flora explains.

Consuming a pound of strawberries daily could potentially lower triglycerides by 20%, according to a study.
The research also indicated that strawberries decreased total cholesterol by 8%.

4. Reduces inflammation

Internal inflammation contributes to various diseases, such as heart disease.
Poor dietary choices, lack of physical activity, and smoking are lifestyle factors that can trigger inflammation.

According to Flora, increasing your strawberry intake can improve your heart health by taking advantage of the powerful antioxidants found in strawberries, particularly anthocyanins, which are renowned for their anti-inflammatory properties.

5. Aids in controlling blood glucose levels

Excessive blood sugar levels pose a risk for Type 2 diabetes and increase the likelihood of developing heart disease.
Including strawberries in your diet can help curb sugar cravings while monitoring your blood sugar levels.

In a study conducted in Finland, individuals who consumed strawberries alongside a slice of white bread showed a 26% lower insulin release when compared to those who ate bread with cucumber.
Along with raspberries and cranberries, participants also paired the bread with different berries.

Notably, only strawberries were effective in reducing the increase in blood sugar levels after the meal.

Strawberries make a fantastic complement to a balanced eating regimen, particularly when enjoyed by themselves.
Flora suggests steering clear of high-calorie toppings like whipped cream, cake, or ice cream.

Apologies! Strawberries are not only tasty but also packed with nutritious goodness and are low in sugar.

Give this unexpected green strawberry smoothie a try.
Also, for a slightly less sweet strawberry delight, whip up these strawberry pretzel squares for your next gathering.

What is the source of the strawberry?

The strawberry (Fragaria ananassa) originated in Europe during the 18th century. It is a cross between two wild strawberry species from North America and Chile. Strawberries are vivid red, juicy, and sweet.

Strawberry Nutrition profile

Side effects of Strawberry

Strawberries are generally well received, but allergies are quite prevalent, particularly among young children.
Strawberries have a protein that may trigger reactions in individuals with sensitivity to birch pollen or apples, which is referred to as pollen-food allergy.

Typical signs may involve mouth itching, hives, headaches, and swelling of the lips, face, tongue, or throat, alongside breathing difficulties in extreme situations.

The protein that causes allergies is thought to be connected to the anthocyanins found in strawberries.
People who typically have allergies can usually tolerate colorless, white strawberries.

Additionally, strawberries have goitrogens that can disrupt the thyroid gland’s function in individuals dealing with thyroid issues.

Summary

Strawberries have a lower natural sugar content compared to other fruits and are packed with beneficial elements such as antioxidants, vitamin C, and folate.
Adding at least 1.5 cups of strawberries to your weekly diet can support optimal bodily functions and may assist in the management and prevention of specific chronic health issues.

Consider including them as toppings for your breakfast, combining them with a savory lunch, or blending them into smoothies to increase your strawberry intake.

FAQs

How Many Strawberries Should You Eat in a Day?

Dietary requirements vary depending on factors such as age, medical background, and general well-being. However, a single cup of strawberries can meet all your daily vitamin C needs, particularly for healthy adults.

Research indicates that consuming around 1.5 to 1.75 cups of strawberries weekly appears to be the optimal amount to experience some additional health advantages of the fruit.

Numerous methods exist to incorporate this quantity of strawberries into your everyday schedule. Take into account, for instance:

• Enjoy fresh strawberries in season and opt for frozen strawberries in winter.
• Incorporating strawberries into breakfast dishes such as yogurt, pancakes, muffins, and oatmeal
• Incorporating strawberries into smoothies, in addition to various other berries and ingredients
• Incorporating strawberries onto toasts or into salads

For optimal longevity, store strawberries (and other berries) in the coldest section of your fridge, such as a produce drawer or a sealed container.
For best results in terms of nutrition and freshness, aim to consume them within three days.

Are strawberries good for your skin?

Strawberries contain salicylic acid, which helps cleanse your pores and prevent outbreaks. Strawberries can help fight whiteheads, blackheads, and pimples.

References:

• https://www.ncbi.nlm.nih.gov/pubmed/16825686
• https://ndb.nal.usda.gov/ndb/search
• https://www.ncbi.nlm.nih.gov/pubmed/21242652
• https://www.ncbi.nlm.nih.gov/pubmed/24878873
• https://www.ncbi.nlm.nih.gov/pubmed/11181460
• https://www.ncbi.nlm.nih.gov/pubmed/19940506

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. Elnodi does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.