Strawberries nutrition health benefits
Rekha Gopalkrishnan

December 08, 2019

How This Helps

Strawberries Health Benefits::
Boosts Immunity | High Cholesterol | Obesity | Strokes | Heart diseases | Cancer | High Blood pressure | Allergies | Diabetes II | Pregnancy | Depression | Inflammation |

Instructions

Strawberries Nutrition Facts:
Serving size: 100 g

Nutrients Amount
Energy 136 kJ (33 kcal)
Water 90.95 g
Carbohydrates 7.68 g
Sugars 4.89 g
Dietary fiber 2 g
Fat 0.3 g
Protein 0.67 g
Vitamins
Thiamine (B1) 0.024 mg
Riboflavin (B2) 0.022 mg
Niacin (B3) 0.386 mg
Pantothenic acid (B5) 0.125 mg
Vitamin B6 0.047 mg
Folate (B9) 24 μg
Choline 5.7 mg
Vitamin C 58.8 mg
Vitamin E 0.29 mg
Vitamin K 2.2 μg
Minerals
Calcium 16 mg
Iron 0.41 mg
Magnesium 13 mg
Manganese 0.386 mg
Phosphorus 24 mg
Potassium 153 mg
Sodium 1 mg
Zinc 0.14 mg

Source: USDA Nutrient Database No. 28



Science and Research

Strawberries Health Benefits:
Heart Disease:
Strawberries contain chemical compounds called as anthocyanins, which can reduce the risk of heart attacks by more than 30%. Moreover, the flavonoid compound, quercetin in the strawberries is an anti-inflammatory compound which protects the heart against atherosclerosis and high cholesterol levels. Also, the high polyphenol content in the berries decreases high blood pressure and prevents the build-up of platelets.

Diabetes:
Strawberries are a low-glycemic index food and are very high in fiber content. This property of the berries helps in stabilizing the blood glucose levels and prevents constant fluctuations. They are a very good choice for the diabetics. The strawberries also contain a flavonoid called as fisetin, which prevents brain and kidney complications in diabetics. 

Depression:
Strawberries are fortified with folic acid, which prevents the formation of excess homocysteine in the body. Excessive levels of homocysteine can interfere with the levels of the feel-good hormone, serotonin, norepinephrine, and dopamine. Thus, preventing excessive homocysteine can elevate the mood, sleep, and appetite, decreasing depression.

Where do strawberries come from?

Fruits of all types, including strawberries, offer many nutritional and health benefits. The World Health Organization (WHO) indicates that daily consumption of 400 grams (g) of fruit and vegetables may lower the risk of chronic conditions like heart disease, obesity, diabetes, and cancer.

We look at the health benefits of berries, their nutritional advice, and ways to incorporate them into the diet.

Strawberries are one of the most popular berries consumed globally. Wild strawberries are native to areas of the earth called temperate regions. These areas include most of Europe, Asia, North America, and the lower half of South America, such as Chile. And for hundreds of years, they've been cultivated in these and other areas throughout the planet. 

The USA generates by far the most berries globally, at well over 1 million metric tons (quite close to 3 billion pounds) annually. This amount is approximately 30 percent of strawberries commercially produced globally. US adults average about 7.5 pounds of fresh strawberry consumption each year. Over 100 different kinds of strawberries are grown commercially worldwide.

To achieve maximum yields in the brief season, farmers protect emerging berries out of the muddy soil. This was done traditionally by placing a layer of straw around every plant, giving it the name strawberry.

Strawberries come from the rose family of plants (Rosaceae). This remarkable family comprises a high number of familiar foods, including many popular berries. Other berries found in this family include blackberries, loganberries,  boysenberries, and raspberries. Apples and loquats are also members of the rose family.  So are almonds, apricots, cherries, peaches, plums, and prunes. The strawberries we buy from the typical supermarket all belong to the genus Fragaria.


Strawberry health benefits

There are various advantages of adding this fruit to your diet. Strawberries are a terrific source of vitamins C and K.  They also provide a healthy dose of fiber, folic acid, manganese, and potassium. They also contain substantial amounts of phytonutrients and flavonoids that make berries vivid red. They've been used throughout history in a medicinal context to aid with digestive disorders, teeth whitening, and skin irritations. Their fructose and fiber content can help regulate glucose levels by slowing digestion.  The fiber has a satiating effect. Leaves can also be eaten, cooked, or used to make tea.
Fruit and veggies make a valuable contribution to a healthy balanced diet, and berries such as strawberries are particularly helpful. This is since they're rich in colorful pigments that have a protective effect.Those anthocyanidins have lots of potential health benefits, including the prevention of inflammatory conditions and cardiovascular disease. A 100g serving of strawberries contains 30 calories 0.5g fat 6.1g Vitamin 3.8g fiber

Strawberries for Low Carb Diets

Like any other fruit, there are some carbohydrates in strawberries. However, as a fruit full of fiber and water, these have low total carb content. There are less than 8 grams of carbohydrates in berries (100 g ) To place this in perspective, 100 g of peanuts has 23 grams of carbs, almost four times the carbohydrates in strawberries. These carbohydrates in strawberries are simple sugars such as glucose, sucrose, and fructose. So, 100 g of berries contains only 32 calories as they contain 91% water.

Among the biggest challenges of a low-carb diet is to have the ability to consume enough fruits. If you're on a strict low-carb-high fat diet or a Keto Diet, you might even be cutting out all fruits out of your daily diet. It is true - fruits are high in carbohydrates and natural sugars. Strawberry works well with any low carb diet.

Strawberries for gut health

Rich In Fiber

The carbohydrates in berries contain 26% fiber. That is why the net carb content of a cup of the fruit is quite low. Each cup of whole strawberries contains 3 g of dietary fiber, both soluble and insoluble types of fiber. These fibers improve gut health and aid in digestion. They also make sure that the basic sugars contained in them are absorbed in the blood gradually, preventing blood sugar spikes.

Strawberries for brain health

Enhance Brain Health

Strawberries are rich in natural anthocyanin antioxidants that may help enhance brain function. They may also help reduce advancing age-induced oxidative stress, inflammatory reactions, and varied degenerative diseases. Degenerative diseases are problems that usually worsen with time. Strawberry anthocyanins also enhance neuronal and cognitive brain functions and eye health.

Strawberries for type 2 diabetes

Low Glycemic Index And Glycemic Load

Most evaluations of berries reveal a glycemic index (GI) value of approximately 40. This GI for strawberries wouldn't just be considered low but is also substantially lower than the GI for several other fresh fruits, such as apricots, bananas, cantaloupes, pineapples, and watermelons (and, naturally, dried fruits such as figs that have a more concentrated sugar content after being dried). The low GI of berries appears to match up nicely with recent research studies on their blood sugar impact. One cup of those berries provides roughly 10 percent of our daily recommended folate (400 micrograms).  Folate deficiency has been correlated with increased risk of type 2 diabetes, which explains the essential part of their blood sugar impact. Improvements in type 2 diabetes are also shown with a higher intake of folate. Coupled with the significant number of animal studies which show improved blood sugar regulation after strawberry ingestion, in addition to the low GI value for berries as well as their supply of nutrients such as folate, we hope to see future studies which document the benefits of berries for reducing risk of type 2 diabetes in people, and also perhaps also for improved blood glucose regulation in men already diagnosed with this condition.

Diabetics will be happy to learn that strawberries not only have a low GI, but they also have an extremely low Glycemic Load (GL) - half a cup has a GL of just 1.5. Glycemic Load takes into consideration the connection between serving size and content. GL might be a better indicator of how any food containing carbohydrates affects blood glucose levels. The antioxidants in them (specifically ellagitannins and ellagic acid) add to the many advantages of strawberries. These antioxidants have great potential for the management of hyperglycemia and hypertension connected to type 2 diabetes.


Cardiovascular benefits of strawberries

Improve heart health

Not surprisingly, the abundant antioxidant and anti-inflammatory content of berries can pave the way for remarkable cardiovascular benefits. Research about the antioxidant content of berries is providing us with an increasing number of research about decreased lipid peroxidation in blood vessel linings after strawberry consumption and less malondialdehyde formation also. Strawberry intake has also been linked to better free radical scavenging action. Of particular interest in this field of research has been the impact of strawberry consumption on the activity of an enzyme known as paraoxonase-1 (PON-1). This enzyme can help break down lipid hydroperoxides (LOOH), and this procedure can help safeguard our blood vessels because the excessive existence of LOOH can increase our risk of blood vessel damage as LOOH is highly reactive. In studies to date, strawberry ingestion has ranged from 2-4 cups every day over 10-30 days.

The phytochemicals in strawberries, especially anthocyanins and ellagic acid, have been linked with heart health benefits. In a 2009 Nutrition Journal study, freeze-dried strawberry powder enhanced lipid profile and lipid peroxidation in 16 women with metabolic syndrome. By consuming two cups of the strawberry drink daily for four months, their total cholesterol and LDL-cholesterol levels were significantly lowered.

Strawberries for anti-inflammatory diet

Immune health

Strawberries are rich in Vitamin C, making them great for skincare and immune health. They also contain potassium, manganese, and folate (Vitamin B9) that are important for essential body functions. They contain plant antioxidants and other chemicals, which provide numerous health advantages by fighting free radicals.


Inflammation fighter

While the fiber in strawberries prevents blood glucose spikes, the anthocyanin antioxidants work well for postprandial insulin and inflammation sensitivity. The advantages of strawberries also incorporate a natural decline in the amounts of C-reactive protein (CRP) in the blood that causes inflammation. This lowering makes them a must-add to your anti-inflammatory diet.


Depression:
Strawberries are fortified with folic acid, which prevents the formation of excess homocysteine in the body. Excessive levels of homocysteine can interfere with the levels of the feel-good hormone, serotonin, norepinephrine, and dopamine. Thus, preventing excessive homocysteine can elevate the mood, sleep, and appetite, decreasing depression.

Risks & Precautions

1. Berries can be a frequent allergen. If you have allergies to birch pollen, then you're more likely to create a secondary food allergy to strawberries. The most common symptoms are experienced in the throat and mouth, tingling, itching, watery eyes, or runny nose. Although the white strawberry variety is known to contain less of the allergen, avoid them if you experience a strawberry allergy. You should always consult with your health expert if you are concerned about food allergies or anaphylaxis.

Strawberries have 8.12 Gram of natural sugars per cup.

While strawberries are a healthy addition to any diet, individuals should consume them in limited portions.

2. Despite their nutritional benefits, fruits contain sugar. Strawberries contain 8.12 milligrams of sugars per cup, so moderation is a wise strategy.

3. There's also a risk that berries may contain pesticide residue. The Environmental Working Group (EWG) suggests that individuals should buy organic strawberries to decrease the risk of pesticide exposure. However, if organic produce is pricey, know that eating conventionally grown food far outweighs the risk of pesticide exposure.

4. Beta-blockers, a kind of medicine that doctors most commonly prescribed for heart disease, might increase potassium levels in the blood. When taking beta-blockers, individuals should consume high-potassium foods, like strawberries, in moderation. Too much potassium in your diet can be harmful to people whose kidneys aren't fully functional. The high potassium in the bloodstream may result in vomiting, breathing problems, and heart palpitations.

Summary

Strawberries offer a broad selection of nutrients and can lower the chance of cardiovascular disease, diabetes, indigestion, and stroke. They provide plenty of Vitamin C, fiber, fiber, and antioxidants. Strawberries can add a burst of sweetness into a healthy diet, although individuals with kidney issues should be careful about eating a lot of strawberries.

References

1. Alvarez-Suarez JM, Giampieri F, Tulipani S, et al. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. The Journal of Nutritional Biochemistry, Volume 25, Issue 3, March 2014, Pages 289-294.

2. Basu A, Fu DX, Wilkinson M et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutr Res. 2010 Jul;30(7):462-9. 2010.

3.   Burton-Freeman B, Linares A, Hyson D et al. . Strawberry Modulates LDL Oxidation and Postprandial Lipemia in Response to High-Fat Meal in Overweight Hyperlipidemic Men and Women. J. Am. Coll. Nutr., Feb 2010; 29: 46 - 54. 2010.

4. Cassidy A, Rogers G, Peterson JJ, et al. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. Am J Clin Nutr. 2015 Jul;102(1):172-81.

5. Ellis CL, Edirisinghe I, Kappagoda T et al. Attenuation of Meal-Induced Inflammatory and Thrombotic Responses in Overweight Men and Women After 6-Week Daily Strawberry (Fragaria) Intake: a Randomized Placebo-Controlled Trial. J Atheroscler Thromb. 2011 Jan 13. [Epub ahead of print]. 2011.

6. Fernandes VC, Domingues VF, Mateus N et al. Organochlorine Pesticide Residues in Strawberries from Integrated Pest Management and Organic Farming. J Agric Food Chem. 2011 Jan 10. [Epub ahead of print]. 2011.

7. Giampieri F, Forbes-Hernandez TY, Gasparrini M, et al. Strawberry as a health promoter: an evidence based review. Food Funct. 2015 May;6(5):1386-98.

8. Giampieri F, Tulipani S, Alvarez-Suarez JM, et al. The strawberry: Composition, nutritional quality, and impact on human health. Nutrition, Volume 28, Issue 1, January 2012, Pages 9-19.

9. Huang Y, Park E, Edirisinghe I, et al. Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable. Food Funct. 2016 Dec 7;7(12):4745-4752.

10. Jenkins DJA, Nguyen TH, Kendall CWC. et al. The effect of strawberries in a cholesterol-lowering dietary portfolio. Metabolism, Volume 57, Issue 12, December 2008, Pages 1636-1644.

11. Negri AS, Allegra D, Simoni L, et al. Comparative analysis of fruit aroma patterns in the domesticated wild strawberries "Profumata di Tortona" (F. moschata) and "Regina delle Valli" (F. vesca). Frontiers in Plant Science. 2015;6:56. doi:10.3389/fpls.2015.00056.

12. Basic Report: 09316, strawberries, raw. (2018)., ndb.nal.usda.gov/ndb/foods/show/2385?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=strawberries%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=

13.   Basu A, Wilkinson M, Penugonda K et al. Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects. Nutr J. 2009; 8: 43. Published online 2009 September 28. doi: 10.1186/1475-2891-8-43. 2009.

14. Bialasiewicz P, Prymont-Przyminska A, Zwolinska A, et al. Addition of strawberries to the usual diet decreases resting chemiluminescence of fasting blood in healthy subjects-possible health-promoting effect of these fruits consumption. J Am Coll Nutr. 2014;33(4):274-87.

15. Basu, A., et al. (2016). Antiatherogenic roles of dietary flavonoids chrysin, quercetin, and luteolin [Abstract]., ncbi.nlm.nih.gov/pubmed/27385185

16. Burnier, M. (2018). Should we eat more potassium to better control blood pressure in hypertension? [Abstract]., academic.oup.com/ndt/article-abstract/34/2/184/4782766

17. Simon, L. V., & Farrell, M. W. (2019). Hyperkalemia. Treasure Island, Florida: StatPearls Publishing., ncbi.nlm.nih.gov/books/NBK470284/

18. Tang, Z., et al. (2016). Dietary flavonoid intake and the risk of stroke: A dose-response meta-analysis of prospective cohort studies., bmjopen.bmj.com/content/6/6/e008680

19. Yang, Q., et al. (2011). Sodium and potassium intake and mortality among US adults: Prospective data from the Third National Health and Nutrition Examination Survey.

jamanetwork.com/journals/jamainternalmedicine/fullarticle/1106080

20. Gasperotti M, Masuero D, Guella G, et al. Evolution of ellagitannin content and profile during fruit ripening in Fragaria spp. J Agric Food Chem. 2013 Sep 11;61(36):8597-607.

21. Gasperotti M, Masuero D, Mattivi F, et al. Overall dietary polyphenol intake in a bowl of strawberries: The influence of Fragaria spp. in nutritional studies. Journal of Functional Foods, Volume 18, Part B, October 2015, Pages 1057-1069.

22. Carlson, J. L., et al. (2018). Health effects and sources of prebiotic dietary fiber.

ncbi.nlm.nih.gov/pmc/articles/PMC6041804/

23. Maaliki, D., et al. (2019). Flavonoids in hypertension: A brief review of the underlying mechanisms [Abstract]., ncbi.nlm.nih.gov/pubmed/31102958

24.   Giampieri F, Alvarez-Suarez JM, Gasparrini M, et al. Strawberry consumption alleviates doxorubicin-induced toxicity by suppressing oxidative stress. Food and Chemical Toxicology, Volume 94, August 2016, Pages 128-137.

25. Pinto Mda S, de Carvalho JE, Lajolo FM, et al. Evaluation of antiproliferative, anti-type 2 diabetes, and antihypertension potentials of ellagitannins from strawberries (Fragaria — ananassa Duch.) using in vitro models. J Med Food. 2010 Oct;13(5):1027-35. 2010.

26.   Prymont-Przyminska A, Bialasiewicz P, Zwolinska A, et al. Addition of strawberries to the usual diet increases postprandial but not fasting non-urate plasma antioxidant activity in healthy subjects. Clin Biochem Nutr. 2016 Nov;59(3):191-198.

27. EWG's 2019 Shopper's Guide to Pesticides in Produce. (2019).

ewg.org/foodnews/summary.php

28. Global strategy on diet, physical activity and health. (n.d.).

who.int/dietphysicalactivity/fruit/index1.html

29. Kristo, A. S., et al. (2016). Protective role of dietary berries in cancer., ncbi.nlm.nih.gov/pmc/articles/PMC5187535/

30. Reber JD, Eggett DL and Parker TL. Antioxidant capacity interactions and a chemical/structural model of phenolic compounds found in strawberries. Int J Food Sci Nutr. 2011 Mar 8. [Epub ahead of print]. 2011.

Get a Consultation
(650) 539-4545
Get more information via email