Strawberries are rich in vitamin C and manganese and also possess considerable amounts of folate (vitamin C) and potassium. They are very rich in plant compounds and antioxidants, which may benefit blood sugar control and heart health. Popularly consumed raw and fresh, these berries can also be utilised in a variety of jellies, jams and desserts.
Nutritional Properties of Strawberries
Strawberries are a good source of nourishing vitamins and minerals. A cup serving of strawberries has:
- Calories: 53
- Protein: 1 g
- Fat: 0.5 g
- Fibre: 3 g
- Carbohydrates: 13 g
- Vitamin C: 98 milligrams (mg), or about 109% of the daily value (DV)
- Folate: 40 micrograms (mcg), or about 10% of the daily value (DV)
Health Benefits of Strawberries
Filled with Antioxidants
Strawberries are composed of multiple antioxidants, including anthocyanins and vitamin C. Antioxidants are molecules present in the human body and present in plant-based foods that neutralise oxidative stress. Oxidative stress occurs when more free radicals exist in the body, but fewer antioxidants are available to eliminate them.
By lowering oxidative stress and tissue damage, antioxidants help to minimise your risk of developing chronic diseases gradually.
For Inflammation
Inflammation is a biological process which helps the body fight different diseases and assists in wound healing. The downside of the process is it can cause damage to the body and may result in the progression of many diseases, such as cancer, diabetes, heart problems and Alzheimer’s diseases.
Many model studies have highlighted strawberries may have anti-inflammatory properties, and these properties are because of the vitamins and polyphenols.
Immune Health
A cup of strawberries provides 100% of your daily vitamin C requirements. Vitamin C is an antioxidant that supports the cells of the immune system. Research highlights that Vitamin C increases the proliferation of both T and B cells.
T-cells and B-cells are WBCs that assist in fighting off disease-caused invaders, including bacteria, viruses, and even cancer.
Eating foods filled with Vitamin C has also been linked with a lower risk of common health conditions like cardiovascular disease and cataracts.
Heart Diseases
Strawberries contain properties that can protect the heart. The presence of constituents such as anthocyanin, flavonoids, phenolic compounds and other micronutrients may protect the heart by lowering cardiovascular risk.
A study highlighted that the risk of hypertension was lowered for individuals who ate strawberries regularly.
Against Cancer
The antioxidant content in strawberries may help lower cancer risk. Though the mechanisms remain unclear, researchers say that the fruits’ natural antioxidants can lower cancer-driven inflammation and stop the expansion of cancer cells in the body.
Atherosclerosis
Atherosclerosis is the narrowing of arteries caused by the deposition of cholesterol and other substances on the inner walls of arteries. Studies have highlighted that the consumption of freeze-dried strawberries may lower bad cholesterol.
High in Folate
Strawberries are a great source of folate, also called vitamin B9. Folate is needed for key reactions, including DNA synthesis and the breakdown of amino acids, the basic components of proteins. Vitamin B is also important for healthy neural tube development during early pregnancy, and that’s why it is a prominent nutrient in prenatal vitamins.
Naturally occurring vitamin B9, present in foods, is known as folate, while man-made or synthetic vitamin B9 (which is a supplement) is called folic acid. Just a cup of strawberries provides around 10% of your daily requirements for folate.
Obesity
Strawberries may lower obesity and help maintain weight by containing adipose tissue or body fat growth. Furthermore, studies have highlighted that eating strawberries may diminish the risk of heart disease in obese individuals.
Less Sugar
Strawberries are comparatively lower in the natural sugar fructose than other fruits. To elaborate, a cup of grapes can have 23 g of natural sugar, while one cup of strawberries gives approximately 7 grams of natural sugar.
If you are looking to reduce your sugar intake because of a medical condition like insulin resistance, non-alcoholic fatty liver disease, or type 2 diabetes, choosing lower-sugar fruits like berries can be useful.
Neurodegenerative Disorders
The flavonoids, phenolic acids and terpenes present in strawberries play an important role in neurogenerative disorders by safeguarding the nervous system.
Downsides of Consuming Strawberries
Common symptoms include hives, headaches, lips, face, tongue, or throat swelling, and breathing issues in serious cases.
Strawberries are normally well tolerated, but allergy is common, particularly in young children.
Strawberries contain a protein that can create symptoms in people who are sensitive to apples or birch pollen—a condition called a pollen-food allergy.
The allergy-causing protein is believed to be associated with strawberries’s anthocyanins. Colourless white strawberries are normally tolerated by people who would be otherwise allergic.
Also, strawberries possess goitrogens that may impede the function of the thyroid gland in people with thyroid problems.
Tips for Including Strawberries in Your Diet
- Include them in breakfasts like Greek yoghurt bowls and oatmeal.
- Blend them into smoothies.
- Use them on top of flavourful toasts like a slice of sourdough topped with ricotta cheese and a drizzle of balsamic vinegar.
Summary
Strawberries are the best addition to a healthy diet, particularly when you eat them alone.
