Health Benefits of Strawberries

 Health Benefits of Strawberries

Strawberries offer more than a delightful flavour with their high nutrition and antioxidant content. It’s no wonder that strawberries are one of the most sought-after berries in both fresh and frozen forms. But what happens to your body when you eat strawberries every day? Let’s explore the strawberry nutrition facts, their health benefits, potential risks to watch out for and how you can enjoy them as part of a healthy diet.

One cup of whole strawberries (approximately 144 grams or about 5 ounces) contains the following:-

Calories: 196

Total Carbohydrates: 11 g

Dietary Fibre: 3 g

Total Sugars: 7 g

Protein: 1 g

Total Fat: 0 g

Saturated Fat: 0 g

Sodium: 1 mg

Potassium: 220 mg

Magnesium: 19 mg

Vitamin A: 17 IU

Foliate: 35 µg

Vitamin C: 85 mg

Lower Inflammation

Strawberries are rich in antioxidants and vitamin C, natural anti-inflammatory agents which help reduce chronic inflammation and its associated health issues. According to a study, the antioxidants found in strawberries may help prevent and manage inflammation-related conditions, such as cardiovascular disease and diabetes. Strawberries are especially high in antioxidants, like vitamin C, flavonoids and phenolic acids. The antioxidants found in strawberries have been linked to improvements in inflammation. Research shows that eating strawberries may also increase your total antioxidant status.

Reduce Heart Disease Risk

Thanks to their high levels of heart-loving compounds like anthocyanins, research shows strawberries can help protect your cardiovascular system by supporting healthy blood pressure and cholesterol levels. These heart-healthy benefits reduce cardiometabolic risk factors leading to chronic conditions like heart disease. Eating strawberries may reduce your risk of heart disease. Various studies have found heart-health benefits of consuming strawberries or strawberry supplements. Although results have been conflicting, some studies show that strawberry consumption reduces blood lipids and systolic blood pressure.

Boost Brain Health

According to a Report, the polyphenols in strawberries—which act as antioxidants—may help maintain cognitive function as you age, enhance brain health and support mental sharpness. Strawberries are thought to have neuroprotective effects. Long-term strawberry consumption has been linked to slower rates of cognitive decline with age.

May Enhance Digestion

With their high fibre content, strawberries may help support healthy digestion, prevent constipation and nourish the beneficial bacteria in your gut, concluded a study. Fibre is a necessary part of digestive health, overall metabolic health, heart health and more. Getting plenty of daily fibre may even reduce your risk of certain cancers.

Improve Blood Sugar Control

Studies show that strawberries may help reduce the insulin response and improve insulin resistance. Their high fibre content also helps slow sugar absorption, making them a fantastic choice for regulating blood sugar levels. Strawberries have a low glycemic index, meaning they don't cause rapid spikes in blood sugar levels.

Strawberries are generally safe for most of the people. But for those with allergies to similar fruits, strawberry consumption may occasionally lead to allergic reactions. However, research suggests that allergic reactions to strawberries are more of a food intolerance than a typical allergic reaction. Additionally, those sensitive to salicylates may experience symptoms like headaches or digestive issues due to the natural salicylate content found in strawberries. But for most people, strawberries are a delightful and safe addition to a healthy diet. If you have known sensitivities, talk to your health care provider or a registered dietician before consuming. Most people can eat strawberries regularly without issues. However, a strawberry allergy is possible but uncommon. Symptoms of a strawberry allergy include headache, skin rash, upset stomach, asthma or even anaphylaxis. 

One of the great things about strawberries is that they’re hugely versatile. You can enjoy strawberries fresh, frozen, dried or even powdered. Following are the easy ways to eat strawberries:-

Wash and slice strawberries before adding them to any meal as a side dish.

Top fresh strawberries with whipped cream or chocolate sauce for dessert.

Add frozen or fresh strawberries to a smoothie.

Mix fresh or dried strawberries into yogurt, granola or oatmeal.

Put strawberries on top of cereal, pancakes or waffles.

Add sliced strawberries to a salad or grain bowl.

Combine dried strawberries with nuts, granola and other ingredients to make your own trail mix.

Infuse your water with fresh or frozen strawberries.

It is crucial to note that strawberries have topped the Environmental Working Group’s “Dirty Dozen” list for several years. This is an annual list of fruits and vegetables known for having higher pesticide residues, often recommended to be purchased organic to reduce exposure to these chemicals. Due to their porous skin, strawberries are often higher in pesticide residue. That’s why it’s recommended to wash your strawberries thoroughly or buy them organic if you can. 

Strawberries contain a wealth of antioxidants, including vitamin C, which supports collagen production and skin health. These antioxidants help fight free radicals that contribute to skin aging, making strawberries a welcome addition to your diet for healthy, radiant skin. Strawberries are rich in dietary fibre, which supports healthy digestion. This fibre promotes regularity, prevents constipation and nurtures the beneficial bacteria in your gut. Adding strawberries to your diet can help keep your digestive system in tiptop shape.

Conclusion

Strawberries are packed with antioxidants and essential nutrients which can reduce inflammation, support heart health, boost cognitive function, aid digestion and help regulate blood sugar. While strawberries are generally safe for most individuals, it's essential to be mindful of potential allergies or sensitivities. Remember to wash them thoroughly before consuming. Adding a daily dose of strawberries to your diet is an excellent way to support good overall health.