Curious about strawberries and how they might affect your health? Turns out, these tiny bursts of sweetness offer more than a delightful flavor with their high nutrition and antioxidant content. It’s no wonder then that strawberries are one of the most sought-after berries in both fresh and frozen forms, according to 2019 research published in Nutrients.
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.
Health Benefits of Strawberries
They May Lower Inflammation
Strawberries are rich in antioxidants and vitamin C, natural anti-inflammatory agents that help reduce chronic inflammation and its associated health issues. According to a 2021 study published in Antioxidants, the antioxidants found in strawberries may help prevent and manage inflammation-related conditions, such as cardiovascular disease and diabetes.
Brittany Lubeck, RD, a registered dietitian and nutrition writer, tells EatingWell, “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.”
They May 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,” states Lubeck. “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.”
They May Boost Brain Health
According to a 2022 systematic review in Scientific Reports, 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,” says Lubeck, citing 2021 research in Molecules.
They May Enhance Digestion
With their high fiber content, strawberries may help support healthy digestion, prevent constipation, and nourish the beneficial bacteria in your gut, concluded a 2020 study published in Nutrients.
“Fiber is a necessary part of digestive health, overall metabolic health, heart health and more,” Lubeck explains. “Getting plenty of daily fiber may even reduce your risk of certain cancers.”
They May Improve Blood Sugar Control
Studies show that strawberries may help reduce the insulin response and improve insulin resistance. Their high fiber 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,” says Lubeck.
Are Strawberries Safe for Everyone to Eat?
Strawberries are generally safe for most 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 dietitian before consuming.
“Most people can eat strawberries regularly without issues,” says Lubeck. “However, a strawberry allergy is possible but uncommon. Symptoms of a strawberry allergy include headache, skin rash, upset stomach, asthma or even anaphylaxis.”
Strawberry Nutrition
One cup of whole strawberries (approximately 144 grams or about 5 ounces) contains the following, per the USDA:
- Calories: 196
- Total Carbohydrates: 11 g
- Dietary Fiber: 3 g
- Total Sugars: 7 g
- Added Sugar: 0 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
- Folate: 35 µg
- Vitamin C: 85 mg
Tips for Enjoying Strawberries
“One of the great things about strawberries is that they’re hugely versatile. You can enjoy strawberries fresh, frozen, dried or even powdered,” says Lubeck.
Some easy ways to eat more strawberries are:
- 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.
Before rushing out to the grocery store, it’s crucial to note that strawberries have topped the Environmental Working Group’s “Dirty Dozen” list for several years in a row. 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.
The Bottom Line
Strawberries are packed with antioxidants and essential nutrients that 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. When savoring strawberries, 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.
Source: eatingwell.com
