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Whether you are looking for a healthier diet or just to have better overall health, strawberries have many benefits for your body. They are rich in antioxidants, vitamin C, potassium, and fiber. The antioxidants in strawberries can help reduce your risk for cardiovascular disease, stroke, and other health problems.
The anthocyanins found in strawberries are powerful antioxidants. They protect the cells and the blood vessels in your body from oxidative damage. This oxidative damage is linked to a higher risk of heart attack and stroke.
There are two types of antioxidants in strawberries: flavonoids and phenolic acids. Flavonoids can lower your LDL cholesterol, which is the bad kind. The phenolic acids can help to prevent inflammatory responses in your body. The antioxidants in strawberries also protect the brain cells from free radicals.
What is Strawberry?
Often used as a dessert, strawberries are a sweet fruit with a bright red color. They are rich in antioxidants, vitamin C, and manganese. They are also high in fiber. They have been shown to reduce insulin and blood sugar spikes. They may help prevent metabolic syndrome and several types of cancer.
They can be eaten fresh or frozen. They are typically available year-round at grocery stores. However, the prices fluctuate depending on the season. You can find strawberries in all 50 states.
When purchasing, be sure to purchase the best quality. Some local growers have a “pick your own” option. You can also purchase strawberries at farmers’ markets.
Throughout history, people have been using strawberries for medicinal purposes. They are mentioned in ancient Roman literature and art. They were used to treat depressive illnesses. They were also used as a pastry filling.
Some cultivated varieties of strawberries are suitable for growing at high altitudes. They also can adapt to extremely hot or cold temperatures.
There are many different recipes for preserving strawberries. You can freeze them for up to six months. They can also be roasted with balsamic vinegar. They are also commonly added to granola bars and milkshakes.
They are a good source of potassium and manganese. They are also rich in anthocyanins, which are responsible for the bright color of the fruits. They have been found to inhibit tumor formation in human liver cancer cells.
They are a good source of ellagic acid, a polyphenol antioxidant. They are also rich in procyanidins, another antioxidant.
Nutrition Facts About Strawberries
| Nutrient | Value |
| Water [g] | 90.95 |
| Energy | 32 |
| Energy [kJ] | 136 |
| Protein [g] | 0.67 |
| Total lipid (fat) [g] | 0.3 |
| Ash [g] | 0.4 |
| Carbohydrate, by difference [g] | 7.68 |
| Fiber, total dietary [g] | 2 |
| Sugars, total including NLEA [g] | 4.89 |
| Sucrose [g] | 0.47 |
| Glucose (dextrose) [g] | 1.99 |
| Fructose [g] | 2.44 |
| Starch [g] | 0.04 |
| Calcium, Ca [mg] | 16 |
| Iron, Fe [mg] | 0.41 |
| Magnesium, Mg [mg] | 13 |
| Phosphorus, P [mg] | 24 |
| Potassium, K [mg] | 153 |
| Sodium, Na [mg] | 1 |
| Zinc, Zn [mg] | 0.14 |
| Copper, Cu [mg] | 0.05 |
| Manganese, Mn [mg] | 0.39 |
| Selenium, Se [µg] | 0.4 |
| Fluoride, F [µg] | 4.4 |
| Vitamin C, total ascorbic acid [mg] | 58.8 |
| Thiamin [mg] | 0.02 |
| Riboflavin [mg] | 0.02 |
| Niacin [mg] | 0.39 |
| Pantothenic acid [mg] | 0.13 |
| Vitamin B-6 [mg] | 0.05 |
| Folate, total [µg] | 24 |
| Folate, food [µg] | 24 |
| Folate, DFE [µg] | 24 |
| Choline, total [mg] | 5.7 |
| Betaine [mg] | 0.2 |
| Vitamin A, RAE [µg] | 1 |
| Carotene, beta [µg] | 7 |
| Vitamin A, IU [IU] | 12 |
| Lutein + zeaxanthin [µg] | 26 |
| Vitamin E (alpha-tocopherol) [mg] | 0.29 |
| Tocopherol, beta [mg] | 0.01 |
| Tocopherol, gamma [mg] | 0.08 |
| Tocopherol, delta [mg] | 0.01 |
| Tocotrienol, alpha [mg] | 0.01 |
| Vitamin K (phylloquinone) [µg] | 2.2 |
| Fatty acids, total saturated [g] | 0.02 |
| 16:0 [g] | 0.01 |
| 18:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0.04 |
| 16:1 [g] | 0 |
| 18:1 [g] | 0.04 |
| Fatty acids, total polyunsaturated [g] | 0.16 |
| 18:2 [g] | 0.09 |
| 18:3 [g] | 0.07 |
| Phytosterols [mg] | 12 |
| Tryptophan [g] | 0.01 |
| Threonine [g] | 0.02 |
| Isoleucine [g] | 0.02 |
| Leucine [g] | 0.03 |
| Lysine [g] | 0.03 |
| Methionine [g] | 0 |
| Cystine [g] | 0.01 |
| Phenylalanine [g] | 0.02 |
| Tyrosine [g] | 0.02 |
| Valine [g] | 0.02 |
| Arginine [g] | 0.03 |
| Histidine [g] | 0.01 |
| Alanine [g] | 0.03 |
| Aspartic acid [g] | 0.15 |
| Glutamic acid [g] | 0.1 |
| Glycine [g] | 0.03 |
| Proline [g] | 0.02 |
| Serine [g] | 0.03 |
| Sources include: USDA |
Proven Top Health Benefits Of Strawberries – Strawberry Advantages
1. Strawberry May Aid in Managing Diabetes
Getting enough vitamin C can boost weight loss, and it can also reduce elevated blood sugar. However, not getting enough vitamin C can cause fatigue, rough skin, and depression. Adding strawberries to your diet may help you maintain a healthy weight and control your diabetes.
The American Diabetes Association (ADA) recommends that people with diabetes include strawberries in their diet. They are rich in antioxidants, including polyphenols, and can help reduce the risk of cardiovascular disease.
Research suggests that strawberries can lower LDL cholesterol. This cholesterol is harmful to heart health, because it builds up in artery walls. Increasing the amount of HDL cholesterol in the blood may help reduce the risk of heart problems.
In addition, strawberries contain anthocyanins, which may reduce inflammation and oxidative stress. They have also been found to improve insulin sensitivity in people with type 2 diabetes. They may also strengthen the inner lining of the blood vessels, which can reduce the risk of heart weakness due to high blood pressure.
In addition, researchers found that a strawberry drink consumed two hours before a meal lowered blood glucose levels. This study included 14 overweight adults.
The glycemic index of strawberries is 41. They are low calorie, and they contain fiber, which can help slow down the absorption of sugar. They also contain magnesium, which can improve glycemic concentrations and insulin resistance.
Getting sufficient amounts of fiber and vitamin C can help control your blood sugar levels. This is especially true for people with type 2 diabetes.
2. Strawberry May Provide Relief From Arthritis and Gout
Adding strawberries to your diet can help prevent gout and arthritis symptoms. Research shows that strawberries contain antioxidants that may reduce inflammation.
One study found that dietary strawberries reduce inflammation and pain in obese adults with knee osteoarthritis (OA). This study was conducted at the Department of Nutritional Sciences Clinical Assessment Unit at the University of Oklahoma Health Sciences Center.
Researchers randomly assigned participants to either a strawberry or control group. They used a multi questionnaire approach to assess the severity of pain, overall health, and quality of life. The study was approved by the Oklahoma State University ethics committees.
Participants were evaluated at weeks 12, 14, and 26. Their quality of life was assessed using the Health Assessment Questionnaire-Disability Index.
Blood was drawn after each assessment of the participants’ health. The serum levels of MMP-3, IL-6, and hs-CRP were not significantly different between the strawberry and control phases. The serum levels of glucose and serum nitrite were also not significantly different between the two phases.
At the end of the study, the participants returned the unconsumed powder. The results were evaluated through the linear mixed-effects model. The VAS score for pain was not significantly affected by the strawberry treatment. The HAQ-DI scores were lower in the strawberry phase than in the control phase.
The study was conducted for 12 weeks in each group. At the end of the trial, the study group that consumed the strawberries had improved overall health scores.
3. Strawberry May Aid in Improving Bone Health
Adding more foods with a high concentration of calcium and other bone-building nutrients to your diet may help you to maintain and increase your bone density. One good way to do this is to start eating more fruits and vegetables.
Research has shown that strawberries may help improve bone health. They contain polyphenols, which are natural antioxidants. They also have anti-inflammatory effects.
Anthocyanins, which give berries their color, have also been linked to protecting the cardiovascular system. They help shield arteries from plaque build-up. Keeping the arteries free of plaque will reduce the risk of heart disease and cancer.
In addition to a high concentration of Vitamin C, berries are also rich in manganese. This trace element is essential for antioxidant defenses. It is found in many food sources, including whole grains, legumes, and fruits. It has also been linked to increased blood flow to the brain.
Another study conducted by researchers at Purdue University showed that mice that were given natural antioxidant-rich products showed less bone loss. The team will now need to translate their findings to humans.
In an earlier study, researchers looked at the effects of freeze-dried strawberry powder on blood pressure. After eight weeks, the group that received 50 grams of strawberry powder had a significant increase in serum insulin-like growth factor. The group that received the placebo had a 25% drop in the adiponectin level.
A meta-analysis from 2016 of 11 clinical trials found that a diet higher in flavonoids moderately reduced the risk of stroke. The link between dietary flavonoids and stroke was inverse.
4. Strawberry May Boost Immunity
Among the many reasons to consume strawberries, one of the most intriguing is their ability to boost immunity. This is largely due to their high level of antioxidants, which help protect your body from the oxidative damage that may lead to cancer and other health conditions.
In addition to helping boost your immune system, these berries have also been found to lower LDL cholesterol, reduce inflammation, and slow insulin resistance. All of these benefits make them a great choice for your diet.
In addition to vitamin C, which is a nutrient required for strong immunity, strawberries also contain flavonoids and other phytochemicals. These antioxidants have been found to scavenge free radicals that can damage your cells. This helps your brain, heart, and lungs.
Other studies have found that strawberries help to improve your digestive system. This is important because it helps to keep your intestines healthy and regular. The lining of your gut can have a big impact on your body’s ability to fight infections. A strong immune system is the body’s most effective defense against illness.
Considering how beneficial it is to your overall health, it’s easy to see why so many people are buying strawberries. They are packed with nutrients, and you can eat them year-round.
They are also packed with fiber. Fiber is important because it helps to slow down the absorption of sugars. It also promotes a healthy gut microbiome. This microbiome plays a key role in your health.
5. Strawberry Benefits for Stomach Constipation
Including fiber-rich fruits in your diet can help you to relieve constipation. You might also want to include other foods in your diet, such as bran cereal. If you are experiencing symptoms of constipation, such as bloating, cramps, or stomach upset, you should consult a doctor.
One cup of fresh strawberries provides three grams of dietary fiber. Moreover, strawberries are loaded with antioxidants and vitamin C. This fruit can be consumed as a snack or as a dessert.
Berries also contain insoluble fibre, which helps food move through the digestive tract more quickly. This type of fibre adds moisture to stools, and it binds with fatty acids.
These types of fiber are especially beneficial for people with IBS, a digestive disorder that causes discomfort. These kinds of fruits are also good sources of potassium, which may help to offset the negative effects of sodium in the body.
Some studies have shown that berries can help to lower blood pressure. They are also rich in pectin, which helps to keep the digestive system clean.
Bananas, pears, and prunes are all excellent sources of fiber. These fruits are particularly high in sorbitol, which acts as a natural laxative. They are also full of water, which is a key ingredient in keeping stools soft.
You can also try drinking 100% fruit juices. This will also help to prevent constipation.
Another great source of fiber is dried fruits. Dried apples, pears, and plums are rich in both soluble and insoluble fibre. These foods are easy to eat, and they will help to promote regular bowel movements.
6. Strawberry May Improve Heart Function
Whether you are trying to keep your heart healthy or looking to improve your cardiovascular system, strawberries may be a good choice. Research has shown that the berries can help to reduce the risk of heart disease, reduce blood pressure, and lower cholesterol levels.
A new study conducted by Penn State University found that strawberries may have a positive impact on your heart. Researchers studied the intake of a strawberry-enriched diet by 23 healthy volunteers. They observed that three servings a day increased the amount of gut bacteria linked to improved heart health. They also observed that the lipid peroxide oxidation was decreased.
Other studies have suggested that strawberries can reduce the risk of cancer. The antioxidants found in strawberries may help to neutralize potentially harmful free radicals in the body. They may also reduce inflammation in the body.
The polyphenols present in strawberries may reduce the risk of high blood pressure, heart attacks, and strokes. They can also help to slow the growth of tumors and suppress cancer cell development.
A study published in Food & Function suggests that the daily consumption of strawberries may improve your blood lipid and blood pressure levels. Specifically, the berries may reduce your LDL cholesterol levels, and may improve blood platelet function. It is important to note that the research was not long term.
One study analyzed the effects of freeze-dried strawberry supplements on obese and overweight adults with moderately high cholesterol. Participants drank the beverages twice a day for four weeks. They were given 25 grams of freeze-dried strawberry powder, which is the equivalent of about 1.75 cups of fresh berries.
7. Benefits of Strawberry for Skin
Adding strawberries to your diet can be a great way to improve your skin health. They are a rich source of antioxidants, vitamins, and phytochemicals that have several skin-benefiting properties.
For starters, they are rich in vitamin C. This antioxidant strengthens your immunity and helps your skin maintain a glowing appearance. It also acts as an anti-aging agent, reducing the appearance of sun spots. It also neutralizes free radicals on your skin.
They are also rich in salicylic acid. This is an important component of most acne-fighting products. It penetrates deeper than other acids, clearing up impurities that can lead to acne. It also unclogs your pores and makes your skin smooth.
They are also a good exfoliator. You can apply strawberries directly to your skin. You can do this in a circular motion to remove dead skin cells. You can also mix mashed strawberries with milk cream or honey. You can leave the mixture on your face for 20 minutes. This will help get rid of blackheads and lighten blemishes.
They are also rich in ellagic acid, a phytochemical that works like an antioxidant to prevent cancer cell growth. It also has a whitening effect on your skin. This is due to its ability to inhibit the enzyme tyrosinase.
They also contain alpha hydroxy acid, which works to improve the texture of your skin. This ingredient is especially good for treating dry skin.
They are also rich in protein fibers, which keep your skin healthy. This includes collagen and elastin.
8. Strawberry May Boost Brain Function
Several studies have found that the consumption of blueberries and strawberries may have positive effects on memory, cognitive function, and movement. This is in part because these fruits are rich in antioxidants. These compounds reduce inflammation in the body, which is known to cause Alzheimer’s disease.
These compounds may also change the pathways for nerve cell communication. This may increase the number of new neurons in the brain and decrease the number of neuronal loss. This may improve cognitive performance, reduce the risk of depression, and slow the aging process.
A recent study from Tufts University reported that a strawberry extract improved cognitive function in rats. It improved memory performance in Morris water maze tests. In addition, it increased the level of insulin-like growth factor 1 in the hippocampus, an area of the brain that is linked to learning and memory.
9. Strawberry May Aid in Eye Care
Besides keeping your skin and hair healthy, strawberries may also help maintain eye health. This is because they are loaded with antioxidants, which can prevent the formation of cataracts and macular degeneration.
Vitamin C, a key component of strawberries, is also helpful for eye health. It promotes blood vessel health and keeps the connective tissues around your eyes healthy. It can also protect your eyes from age-related macular degeneration, which is a leading cause of blindness in older people.
Another important benefit of strawberries is their high content of fiber. This dietary fiber slows the absorption of sugar and helps regulate your blood sugar. It also helps control your blood pressure. It can reduce the risk of high blood pressure, which is associated with a higher risk of heart disease.
Anthocyanins, found in blueberries, are also beneficial for your eyes. They help to stabilize the collagen in your retina, which makes your eyes resistant to damage from UV light. They are also anti-inflammatory. They can help to lower the risk of inflammation in the retina and the arteries in your eyes.
10. Strawberry May Aid in Weight Loss
Whether you are looking to lose weight, fight off a disease or just get healthier, strawberries may be the solution you’re looking for. Not only are they naturally sweet, but they are also rich in antioxidants and fiber. They can help you reduce your cholesterol and boost your immune system.
Research has shown that strawberries can help improve the function of your digestive tract. They also suppress your appetite and reduce your risk of developing diabetes.
11. Strawberry May Help in Preventing Birth Defects
There is also evidence that strawberries are safe for pregnant and lactating mothers. In fact, they are a good source of folate, which is an essential nutrient for pregnancy and the mother’s health. Folate also plays an important role in brain development and can prevent neural tube defects in babies.
During pregnancy, it is important to eat fruit to ensure that your baby receives the nutrients it needs. While it is not known whether strawberries help prevent birth defects, they do contain vitamin C and folic acid, two of the most important vitamins for pregnant women.
Folate is a B-complex vitamin that helps the body build red blood cells. It is also essential for the brain, skull, and spinal cord development of a baby. It can also protect your baby from neural tube defects, which can lead to spina bifida or anencephaly.
Vitamin C is a powerful antioxidant that can reduce inflammation. It also boosts your immune system and protects your body from toxins. It is also important for collagen development. Taking vitamin C is also beneficial for reducing high blood pressure.
Fiber is another important nutrient for pregnant women. It helps prevent blood sugar spikes and keep your blood sugar levels stable. It also lowers cholesterol, which may help reduce your risk of heart disease.
12. Strawberry May Aid in Improving Hair Health
Including strawberries in your diet can benefit your hair health in several ways. The fruit is rich in Vitamin C, which has been proven to enhance circulation and support your immune system. Other important nutrients found in the fruit include folic acid and iron. The fruit also contains ellagic acid, which helps to destroy carcinogens.
These antioxidants can protect the cells of the scalp from oxidative stress. They also boost the production of keratin, which makes the hair strong and shiny. In addition, the fruit is a good source of silica, which can promote hair growth.
Vitamin C is a powerful antioxidant. It works in combination with other nutrients to repair and strengthen the hair. It also helps to reduce dandruff. It also promotes the absorption of iron, a mineral that is essential for hair growth.
Using a strawberry hair mask can also be a great way to treat hair problems. You can apply a mashed strawberry on your scalp for twenty minutes. After that, wash it off with cool water.
Uses of Strawberry
Various uses of strawberry can be found in the culinary world. They are an excellent source of vitamin C, fiber and phytonutrients. They have antioxidant properties that protect against heart diseases and cancer. They can be used in salads, desserts, smoothies and other foods. They can be consumed as fresh or frozen.
1. The most common uses of strawberries are to make pies and to flavor cakes and cookies. They also have a variety of medicinal benefits. These include easing pain, protecting the skin from harmful UV rays, and reducing blood sugar. They also have anti-inflammatory properties.
2. The leaves of the berry have traditionally been used for a variety of ailments. They are known for reducing fever, upper respiratory problems, gout, inflammation and kidney stones. In addition, they were also used for diarrhea and throat discomfort.
3. They can also be used in homemade gelatin and candy. They can be combined with jojoba oil to reduce hair damage and make the hair shiny.
Strawberry Benefits For Men
Whether you’re a man looking to improve your heart health, reduce inflammation or lose weight, strawberries may be the answer. Not only are they delicious, they’re also packed with nutrients and antioxidants.
Vitamin C is a crucial component of your body’s ability to protect you from harmful UV rays. It also plays a crucial role in maintaining skin moisture and evens out your complexion. Moreover, high levels of vitamin C have been linked to a higher sperm count in men.
Another important reason to eat strawberries is that they’re a rich source of manganese, an essential mineral needed for healthy blood clotting, nervous system function, and the production of reproductive sex hormones. In addition, strawberries contain polyphenols, a group of powerful antioxidants that are known to have anti-inflammatory properties.
These fruits are also packed with vitamins A, B, and C. They are also very low in calories.
Some people recommend eating up to a bowl of berries every day. This may be a good way to increase your vitamin C intake, as adult humans need about 50 micrograms per day. However, be sure to talk to a medical professional before making any changes to your diet.
Besides being a great source of antioxidants, strawberries are also rich in potassium, manganese, and vitamin C. These nutrients help to keep your heart healthy, while their low glycemic value means they provide steady energy.
The high levels of antioxidants in strawberries also promote collagen synthesis, a type of tissue that helps repair your skin. These antioxidants also reduce the risk of cancer, and may help protect you against diabetes.
Strawberry Side Effects – Strawberry Disadvantages
Despite its impressive benefits, strawberries should be consumed in moderation. It is possible to get too much of the berry’s nutrients if they are consumed in large quantities. In addition, overuse of strawberries could increase the risk of bleeding and hemorrhage. People who are taking blood thinners should take special care.
Some studies have also found that strawberries may trigger allergic reactions. These reactions can be mild, such as itching in the throat or watery eyes, or more serious, such as wheezing or difficulty breathing. If you experience any of these symptoms, stop eating the fruit immediately. If you have any allergies to berries, it is always a good idea to check with your doctor before consuming them.
Conclusion
The anthocyanins in strawberries also help to relax the blood vessel lining, so they are good for lowering blood pressure and preventing the buildup of plaque in your arteries. They may also help to increase your athletic performance, as well as your energy levels.
The manganese in strawberries may also help prevent epilepsy and neurological disorders. It also aids in the formation of strong bones.
The high level of fiber in strawberries helps to regulate your blood sugar levels. This means that strawberries are a great food for diabetics.
The potassium in strawberries is beneficial to your heart. Potassium lowers your blood pressure, and may even help to reduce the risk factors for osteoporosis and cardiovascular disease.
