There are health benefits of strawberries that most people don’t know about. Not only are they a delicious fruit, but they also offer many health benefits such as reducing the risk of heart disease and cancer, improving cognitive function, and aiding in weight loss. In this post, we will discuss the nutritional value of strawberries as well as their other health benefits.
What is a strawberry?
As its name Fragaria suggests, the strawberry is a fragrant fruit that is deeply cherished for its sweet taste and for its nutrient value. Native across the globe, it belongs to the Rose family and possesses a distinct aroma. Although their name suggests, strawberries are nefarious in their botanical nature. There is no fleshy part of this fruit derived from the ovaries of plants. Instead, the seeds that cover their outer surfaces are carried by the ovaries on their flower stems.
The strawberry leaves can be eaten raw, boiled, or baked. Strawberry is an annual fruit that grows in the bushes. It may also be taken as a fruit tea with antioxidants. The health benefits of strawberries are many and varied, making them an essential food for those who wish to maintain optimal health.
They are an excellent source of Vitamin C, folic acid, manganese, potassium, dietary fiber, and flavonoids. Research has shown that strawberries may help to prevent cancer, heart disease, stroke, and other degenerative diseases. In addition to their nutritional value, strawberries are also low in calories and fat-free, making them an ideal food for weight loss or maintenance. Whether eaten fresh or used in a recipe, strawberries are a delicious and nutritious way to enjoy good health.
Facts about strawberries nutrition
Strawberries are a popular fruit that is often consumed fresh, canned, frozen, or in the form of juice. They can also be used in a variety of recipes, including pies, jams, and cakes. Though they are often considered a dessert fruit, strawberries are actually a good source of nutrients. A serving of strawberries (100 grams) contains only 36 calories and is a good source of Vitamin C and dietary fiber.
They are an excellent source of Vitamin C, folic acid, manganese, potassium, dietary fiber, and flavonoids. In addition to their nutritional value, strawberries are also low in calories and fat-free, making them an ideal food for weight loss or maintenance. Whether eaten fresh or used in a recipe, strawberries are a delicious and nutritious way to enjoy good health.
100 grams of strawberries contain the following nutrients:
- 36 calories
- 8 grams carbohydrates
- 0.2 grams fat
- 0.64 grams protein
- 2 grams fiber
- 59 milligrams Vitamin C (74% of RDI)
- 0.4 milligrams manganese (20% of RDI)
- 24 micrograms Vitamin B9 – folate (6% of RDI)
- 153 milligrams potassium (5% of RDI)
- 0.4 milligrams iron (5% of RDI for men and 2% of RDI for women)
- 13 milligrams magnesium (4% of RDI)
- 0.05 milligrams Vitamin B6 (4% of RDI)
- 0.4 milligrams Vitamin B3 – niacin (3% of RDI)
- 0.02 milligram Vitamin B1 – thiamin (2% of RDI)
- 2.2 micrograms Vitamin K (2% of RDI)
- 0.3 milligrams vitamin E (2% of RDI)
- 0.1 milligrams Vitamin B5 – pantothenic acid (2% of RDI)
- 0.02 milligrams Vitamin B2 – riboflavin (2% of RDI)
- 0.14 milligrams zinc (1% of RDI)
- 0.4 micrograms Selenium (1% of RDI)
- 16 milligrams calcium (1% of RDI)
- 24 milligrams phosphorus (>1% of RDI)
- 0.05 milligrams copper (>1% of RDI)
- 1 micrograms Vitamin Α (>1% of RDI)
- 1 milligram Sodium (>1% of RDI)
- 7 micrograms Carotene, beta
Health Benefits of Strawberry
Strawberries are not only delicious, but they also offer a variety of health benefits. These vibrant red berries are an excellent source of vitamins C and K, as well as manganese and fiber. They also contain a compound called ellagic acid, which has been shown to protect against cancer. In addition, strawberries have anti-inflammatory properties and can help to lower cholesterol levels. Studies have also suggested that eating strawberries may improve cognitive function and protect against age-related mental decline.
1. Keep your wrinkles at bay
As we age, our skin loses elasticity and collagen, which can lead to the formation of wrinkles. However, there are a number of things we can do to help keep our skin looking young and healthy. One of them is to eat plenty of raw strawberries. Strawberries are rich in antioxidants and flavonoids, which help to protect the skin from damage caused by free radicals. They also contain ellagic acid, which helps to boost collagen production.
In addition, strawberries are a good source of vitamin C, which is essential for healthy skin. Vitamin C is necessary for the synthesis of collagen, which provides structural support for the skin and helps to keep it looking firm and youthful. In addition, vitamin C provides protection from ultraviolet light, which can cause damage to the skin. It also helps to lighten hyperpigmentation and improve a variety of inflammatory rashes that can appear on the skin. Thus, keeping your wrinkles at bay may be as simple as eating plenty of strawberries.
2. Restores the health of the digestive tract
They are a rich source of fiber and antioxidants, making them an ideal food for supporting detoxification. Fiber helps to promote digestive regularity and provides essential nutrients for the body’s detoxification processes. Antioxidants neutralize toxins and reduce inflammation, helping to keep the digestive tract healthy. Vitamin A and vitamin C are especially important for detoxification, so eating strawberries can help the body rid itself of harmful toxins.
Recent studies have shown that strawberries can help to detox the body and promote the health of the digestive tract. High-fiber foods like strawberries can contribute to a healthy digestive system by preventing constipation, and reducing inflammation. Strawberries also have a low glycemic index score, making them a good choice for those who want to lower blood sugar levels.
3. Lower your cholesterol and fights heart disease
One of the most important health benefit is that they can help to lower cholesterol levels. High cholesterol is a major risk factor for heart disease, and even small reductions can significantly impact overall health. Studies have shown that consuming just a few strawberries per day can help to lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. They are also a good source of fiber, which can further help to reduce cholesterol levels. In addition, strawberries contain ellagitannins, which are powerful antioxidants that have been shown to fight heart disease.
Strawberry intake was shown to reduce oxidative damage to LDL in people with hyperlipidemia, while also lowering blood lipids and improving diet acceptability. Furthermore, it has been shown that strawberry extracts can decrease the inflammatory response within the body, which is one of the major causes of heart disease.
Adding strawberries to a low-carb diet may have additional benefits beyond weight loss, such as reducing cholesterol and fighting heart disease. While strawberries do contain carbs and sugar, they are lower in both than many other fruits. This makes them a good choice for people following a diet intended at preventing or reversing heart disease. In addition, the fiber in strawberries makes the diet more sustainable long term.
4. Gives your immunity a boost
Your immune system is your body’s natural defense against illness and infection. A strong immune system can help you fight off diseases and infections, and it is important to do everything you can to keep your immune system healthy. One way to do this is by eating foods that are rich in vitamins and minerals, and one of the best foods for boosting immunity is strawberries.
Strawberries are an excellent source of vitamin C, which is essential for a healthy immune system. Vitamin C helps improve immunity by stimulating the production of white blood cells, which help fight off infection. In addition, vitamin C is a powerful antioxidant that helps protect cells from damage.
5. Cancer prevention properties
One of the most significant ways in which strawberries improve health is by helping to prevent cancer. Vitamin C, which is found in strawberries, helps to maintain the immune system and therefore can help to prevent cancer. In addition, strawberries contain a phytochemical known as Lagacida ellagii, which has been shown to inhibit the development and survival of cancer cells. Strawberries also contain the active antioxidant luteine or zeathalin, which helps to neutralize the negative impacts on the cell’s structure.
Research indicates that strawberries and blueberries offer strong protection against serious health conditions like cancer. Studies have demonstrated that compounds present in strawberries can block the formation of cancer cells and impede the proliferation of cancerous tumors. These berries, therefore, represent powerful weapons in the fight against this disease.
In controlled trials, groups who were given strawberry extract containing anthocyanin antioxidants had decreased growth of liver cancer cells compared to the group that did not receive the extract. Furthermore, berry consumption has been linked with a reduced risk of developing breast cancer, colon cancer, prostate cancer and skin cancer. These findings suggest that strawberries are a powerful weapon in the fight against cancer.
6. Protects against aging in the brain
Recent research suggests that strawberries may have benefits for brain health and may help to prevent neurodegenerative diseases. Strawberries, according to one research, include anthocyanins, which may enhance cognitive performance and the risk of Alzheimer’s disease. The study found that those who consumed the strawberry had significantly better performance on tests of memory, learning, and motor function than those who did not consume them.
Other studies have shown that strawberries may help to protect the brain from oxidative damage and inflammation, both of which are involved in the development of neurodegenerative diseases. The antioxidant and anti-inflammatory properties of strawberries may help to explain why they seem to be protective against these conditions.
7. Reduce pesky inflammation
Arthritis is a condition that plagues many as they age. The pain and inflammation caused by this degenerative disease can make everyday activities difficult, and impact one’s quality of life. While there is no cure for arthritis, recent studies have shown that strawberries may help to reduce the inflammation associated with the condition.
The antioxidants and phytochemicals found in strawberries are believed to play a role in this anti-inflammatory effect. In one study, individuals who consumed strawberries had lower levels of C-reactive protein (CRP), a marker of inflammation, than those who did not eat strawberries. These findings suggest that incorporating strawberries into your diet may help to reduce the incidence of arthritis and related inflammatory diseases.
8. Keep your healthy vision
While many people know that eating strawberries can help improve their overall health, few realize that these tasty fruits can also help to keep their vision healthy. Strawberries are a good source of vitamin C, an essential nutrient for protecting the eyes from ultraviolet radiation. Vitamin C also helps to strengthen the cornea and retina, two important tissues in the eye.
In addition, strawberries contain antioxidants that may help to prevent cataracts, a condition that causes the lenses of the eyes to become clouded and can lead to blindness in older adults. So, if you’re looking for a food that’s good for your health and your vision, be sure to add strawberries to your grocery list.
9. Crucial for a healthy pregnancy
As any pregnant woman knows, getting the right nutrients is essential for a healthy pregnancy. Not only do they help to support the growth and development of the baby, but they also help to prevent birth defects and other health problems. One nutrient that is particularly important for pregnant women is folate. Folate helps to prevent neural tube defects, spina bifida, and strawberries are an excellent source of this nutrient.
In addition, strawberries are also a good source of vitamin C, which is important for tissue repair and immune function. And finally, strawberries contain antioxidants, which can help to protect the developing baby from cell damage.
Risks and side effects of strawberries
Though often considered a healthy food, strawberries may pose certain risks to your health. For example, strawberries are one of the most common foods to cause allergic reactions. Symptoms can range from mild (such as itching and redness) to severe (such as difficulty breathing and wheezing). In addition, berries like strawberries can increase the risk of gastrointestinal issues like diarrhea and stomach pain.
Strawberries are often heavily sprayed with chemicals during harvesting in order to protect them from bugs and rodents. Strawberries ranked No. 2 for pesticide content in 2014, according to the FDA. Choose organic strawberries, whether fresh or frozen, to reduce your chemical intake and get the most strawberry nutritional benefits.
Finally, eating large amounts of strawberries can lead to kidney stones. If you experience any adverse effects after eating strawberries, be sure to consult your doctor.
How do I select and store?
When selecting strawberries, look for berries that are brightly colored and have a fresh, uniform appearance. Avoid berries that are bruised or moldy. If you plan to use the strawberries within a day or two, you can store them at room temperature in a covered container. Otherwise, place them in the refrigerator.
Strawberries will last for about three days in the fridge. To extend their shelf life, remove any hulls or leaves and place the berries in a single layer on a paper towel-lined plate before transferring them to the fridge. When you’re ready to use the strawberries, rinse them under cold water and remove any stems. Enjoy strawberries as part of a healthy breakfast or snack, or use them to top off a salad or yogurt parfait.
Strawberries are a delicious and versatile fruit that can be used in a wide variety of recipes. While they are most commonly eaten fresh, they can also be used in jams, pies, and other baked goods. When choosing strawberries for recipes, it is important to select berries that are ripe but not overripe. Ripe strawberries will be deep red in color and will yield to gentle pressure. Overripe strawberries will be soft and mushy, and will not hold their shape well when cooked. In general, smaller berries will be more flavorful than larger ones.
When using strawberries in recipes, it is important to take care not to overcook them. Overcooked strawberries will lose their bright color and become mushy. As a result, they will not provide the desired visual appeal or texture in baked goods or other cooked dishes. For best results, cook strawberries-only until they are just tender. This will help to preserve their flavor and texture while ensuring that they retain their beautiful color.
1. Strawberry Shortcake: This classic dessert is perfect for any occasion. Start with a shortcake or biscuit base, then top with fresh strawberries and whipped cream. For an extra special touch, you can add a dusting of sugar or a drizzle of strawberry sauce.
2. Strawberry Ice Cream: Nothing says summer like a scoop of strawberry ice cream. This refreshing treat is made by blending fresh strawberries into a smooth custard, then freezing the mixture until it is firm. Serve it on its own or with a drizzle of chocolate sauce.
3. Strawberry Cheesecake: This rich and creamy dessert is perfect for satisfying your sweet tooth. A traditional cheesecake is made with a graham cracker crust and a filling made from cream cheese, sugar, and eggs. To give it a strawberry twist, add some pureed strawberries to the filling or top the cheesecake with sliced berries.
4. Strawberry Smoothie: Start your day with a nutritious strawberry smoothie. Simply blend fresh or frozen strawberries with milk, yogurt, and honey for a quick and healthy breakfast or snack. For an extra boost of vitamins, add a handful of spinach or kale to the mix.
5. Strawberry Salad: Add some sweetness to your next salad by adding fresh strawberries. For a light and refreshing dish, combine sliced strawberries with greens, goat cheese, and a balsamic vinegar dressing. For something heartier, add grilled chicken or salmon.
6. Strawberry pie:This is a classic dessert that is perfect for summer. The key to making a good strawberry pie is to use fresh, ripe strawberries. You will also need some sugar, cornstarch, lemon juice, and a pie crust. First, mix together the sugar, cornstarch, and lemon juice. Then, add the strawberries and mix everything together. Pour the mixture into the pie crust and bake at 350 degrees Farenitre (180 degrees Celsius) for about 45 minutes.
7. Roasted strawberries: This is a simple but delicious way to enjoy strawberries. Preheat your oven to 375 degrees Farenitre (190 degrees Celsius). Then, wash and slice the strawberries. Next, place them on a baking sheet and sprinkle with sugar. Roast for about 15 minutes, or until the strawberries are soft and slightly caramelized.
8. Fruit salads with strawberries: Strawberries can be used in a variety of fruit salads. For a basic fruit salad, mix strawberries with other fresh fruits like grapes, bananas, and oranges. You can also add some diced strawberries to a green salad for a touch of sweetness.
If you’re looking for a delicious and nutritious fruit, look no further than the strawberry. This sweet fruit is not only a great source of vitamins and minerals, but it also provides numerous health benefits. For example, strawberries are a good source of fiber, which can help regulate digestion.
They also contain antioxidants that can help protect against cell damage and improve heart health. And thanks to their high water content, strawberries can also help keep you hydrated. So next time you’re in the mood for something sweet, reach for a few strawberries instead. You’ll be doing your taste buds and your health a favor. Thanks for learning about the health benefits of strawberries! We hope this information was helpful.
By NutriWins team