Strawberries

The sweet, juicy strawberry packs a healthy punch and is rich in antioxidants (like vitamin C), fiber, folic acid, manganese, potassium, and more.

Whether fresh or frozen, the nutrient-dense strawberries are good for you and protect against certain cancers, lowers the blood pressure, increases HDL cholesterol (good), and protects the heart.

Eating more of this nutrient-rich, superfood provides a low-calorie (strawberries calories 100g = 32), cholesterol-free, and sodium-free food. The vibrant red color is caused by the high concentration of healthful flavonoids and phytonutrients.

Health benefits of Strawberries

1 – Anti-aging

Strawberries are biotin rich — a water-soluble B-vitamin – which is responsible for helping to build strong nails and hair. Plus, the ellagic acid content has anti-aging properties and helps to strengthen the skin’s elastic fibers to avoid loose skin.

2 – Anticancer properties

Strawberries rich Vitamin C content is believed to help prevent certain cancers. Ellagic acid (antioxidant) is said to have anti-cancer properties. Plus, freeze-dried powder or extracts sourced from this fruit can help to lower the risk of esophageal cancer.

Other cancers the strawberry has the potential to prevent include:

  • Breast
  • Cervical
  • Oral

3 – Anticoagulant

This good-for-you fruit has a modest amount of acetylsalicylic acid (ASA) which has the ability to prevent the formation of blood clots and helps to thin blood. ASA is also an active ingredient in aspirin and helpful for improving the work rate of the heart.

4 – Anti-inflammatory

Strawberries are rich in anti-inflammatory properties like phenol which inhibits cyclooxygenase (COX) — a cause of atherosclerosis, asthma, certain cancers and osteoarthritis. This juicy fruit acts similar to ibuprofen and aspirin, but with no side-effects such as intestinal or stomach bleeding.

5 – Antioxidants

Strawberries are rich in flavonoids (kaempferol and quercetin), folate, and vitamin C. Plus, this fruit is high in antioxidants lutein and phenol — a chemical compound that promotes the richness of the red color. Antioxidants neutralize the disease-causing free-radicals (acquired through certain foods and everyday exposure to chemicals and the environment) and potential negative impact they can have on the body’s cells.

6 – B-complex

Strawberries health benefits include the rich B vitamin content that helps to unlock energy from food and maintain energy levels. This fruit has a high concentration of folic acid (nearly 9% of the daily value), pantothenic acid, riboflavin, and vitamin B-6.

7 – Bone health

The bone structure is kept intact because of the high concentration of manganese in strawberries (about 21%). Plus, this good-for-you fruit is high in vitamin K and potassium which is again important for bone health. Eat a high-potassium diet to preserve calcium and slow breakdown of bone density that is age-related.

8 – Burn fat

Strawberries contain a natural red pigment known as anthocyanins, which helps to boost the body’s ability to burn fat.

9 – Cardiovascular disease

The flavonoid content (responsible for flavor and color) in strawberries helps to lower the risk of cardiovascular disease. Health benefits of strawberries include the ability to lower the risk of high blood pressure by controlling bad cholesterol (LDL) and suppressing of body’s responses to inflammation.

10 – Control sugar spikes

Strawberries are rich in organic chemicals known as polyphenols which help to absorb and slow the breakdown of carbohydrates — this lessens the need for insulin to control normal blood glucose.

11 – Degenerative disease

Strawberries lower the risk of certain degenerative diseases because of the high concentration of folate. A deficiency in this B vitamin can lead to a decline in cognitive function, as well as contribute to vascular disease and atherosclerosis in the aging population. Certain prescription medication for rheumatoid arthritis can exhaust the body’s folic acid, so it helps to use strawberries to replenish.

12 – Eye health

Strawberries are rich in vitamin C which protects against free radical damage caused by the suns UV-rays. Eating lots of vitamin C rich fruits (like berries, broccoli, guava, kiwifruit, mango, and pineapple) strengthens the retina and cornea, and lowers the risk of age-related macular degeneration and cataracts (cloudy patch that develops over the lens).

13 – Fiber

Strawberries are fiber-rich (provides about 12% of the daily value) which makes this incredibly nutritious fruit helpful for the digestive system and avoids issues with constipation, cuts the risk of certain cancers, and lowers the risk of heart disease. Strawberries nutrition values are relatively attractive with a 1 cup serving containing about 3.2 grams of fiber. Most adults should get at least f 20-35 grams of fiber daily.

14 – Folate

A 1 cup serving of strawberries has about 42 micrograms of folate, which helps to protect against specific birth defects of the spine and brain in newborns and aids in DNA formation.

15 – Immune system

Strawberries are helpful for boosting the immune system. The body relies on an external source of vitamin C on a daily basis. A single serving (about eight strawberries) is enough to get the body’s DV of vitamin C and boost the immunity and keep you fit. The fast-working and powerful antioxidants in strawberries have the ability to become ready to work or “bioavailable” within two weeks of eating this fruit.

16 – Low-calorie

A 1 cup serving (about eight strawberries) has about 46 calories, is fiber-rich (controls overeating), and 0.6 grams of fat. Strawberries health benefits nutrition: this juicy fruit provides 12 grams of carbohydrates, 3.2 grams of which is fiber.

17 – Manganese

A 1 cup serving has about 21% of the powerful anti-inflammatory agent and antioxidant called manganese. This chemical element is beneficial for its ability to promote the health of the bones.

18 – Mental health

Strawberries modest amount of folate can provide a variety of healthful benefits including improving the brain’s ability to function, concentration, and memory. Plus, it helps to prevent brain-related defects in newborns, including neural tube defects.

19 – Oral hygiene

Similar to olives and coffee, strawberries are a rich source of polyphenols which slow the breakdown of sticky sugars in the mouth. A buildup of these starches can lead to oral hygiene issues such as gum disease and tooth decay. An at-home home remedy for oral care is rubbing the teeth with a strawberry. While this has the potential to whiten the teeth, this fruit is quite acidic, which could cause damage to the enamel after excessive applications.

21 – Skin

Vitamin C is helpful in promoting the growth of new cells and helping to maintain skin elasticity. Strawberry benefits for skin include keeping the skin looking young. Plus, the ellagic acid content is great at slowing the onset of wrinkles.

22 – Stress

Just one cup of strawberries has more than 100% of the DV of vitamin C. Eating strawberries (or other stress-friendly foods) in times of anxiety has the potential to lower the risk of hypertension by keeping the blood pressure at normal levels.

Other fruits to combat stress include:

23 – Vitamin C

A 1 cup serving of the incredibly nutritious strawberry has 96.2 mg of the DV for this healthful antioxidant. A proper intake of vitamin C (about 75-90 mg daily) is beneficial for its anti-aging properties, immune system, stress, weight loss, and improves mental health. Health Benefits of Strawberries include the ability to meet the daily needs of:

  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Vitamin B-6
  • Vitamin K

Preserve the good-for-you nutrients by storing the berries in the refrigerator or buying the frozen berries that are still whole (sliced berries can soon lose nutrients).

24 – Weight loss

Are strawberries healthy for you? Yes, they are a great food to include in the diet for those hoping to achieve weight loss goals. Low-calorie strawberries contain nitrate, which is healthful for its ability to promote the positive flow or blood and oxygen around the body — this is great for those looking to control weight. Plus, nitration is responsible for stopping muscles feeling tired after a high-intensity workout.

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Darren Lintern is an outdoorsy sports enthusiast and a health nut who aims to help others reach their goal of reconnecting with their body to enjoy a fit and healthy lifestyle. I have gained invaluable knowledge on nutrition, natural medicine, diet and fitness, and intend to make Kerrash.com a trusted source for a variety of health and well-being information.

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