The health benefits of the nutritious and delicious strawberries
There’s nothing quite like enjoying a bowl of sweet, juicy strawberries. Sliced strawberries atop a spinach salad make a classic dish, and chocolate-dipped strawberries are a delightful treat. However you enjoy them, strawberries are delicious and nutritious.
Think of strawberries as nature’s candy. Once you discover their impressive health benefits, you’ll want to eat more.
Strawberries can boost the immune system
Strawberries are packed with vitamin C, an essential nutrient for a healthy immune system. Our bodies can’t produce vitamin C, but a cup of strawberries provides 100% of your daily requirement. Regular intake of vitamin C is crucial, as it helps maintain a strong immune system.
Additionally, strawberries contain polyphenols, antioxidants that may protect against influenza and bacteria such as Staphylococcus, E. coli, and Salmonella. These antioxidants act like vacuum cleaners in the body, eliminating free radicals that can cause disease.
Strawberries may assist your weight control
A 2016 study published in the BMJ found that strawberries may help prevent weight gain and support weight loss when consumed daily. The flavonoids in strawberries are particularly effective in preventing age-related weight gain.
Strawberries can contribute to your heart health
A 2014 study in The Journal of Nutrition indicated that high doses of strawberries can reduce total and LDL (“bad”) cholesterol levels in obese adults. According to the California Strawberry Commission, strawberries are rich in cardio-protective nutrients like vitamin C, folate, potassium (220 mg per cup), flavonoids, and fiber (2.9 grams per cup). These nutrients help lower cholesterol levels and blood pressure, reducing the risk of cardiovascular disease. Fiber, in particular, helps remove cholesterol from the body.
Strawberries can help fighting inflammation
Regular consumption of strawberries may help reduce the risk of chronic inflammation, according to a 2016 review in the Journal of Agricultural and Food Chemistry. However, don’t expect immediate results; it takes time for the body to benefit from these effects. Include strawberries in your daily diet for a few months to see improvement. To enhance the anti-inflammatory benefits, pair strawberries with other anti-inflammatory foods like whole grains, leafy greens, and healthy fats.
Try combinations such as strawberries and almond butter on whole wheat toast, strawberries in a spinach salad with grilled salmon, or frozen strawberries blended with soy or almond milk in a smoothie.
Strawberries may reduce the cancer risk
Strawberries are among the many foods that may lower cancer risk. Rich in antioxidants like vitamin C and flavonoids, strawberries help reduce oxidative stress and inflammation, which are linked to cancer, heart disease, and autoimmune conditions. The flavonoids in strawberries can also reduce cancer cell proliferation.
Strawberries can assist managing type 2 diabetes
According to the American Diabetes Association, strawberries and other berries, loaded with vitamins, antioxidants, and dietary fiber, support overall health and may prevent disease. Snacking on strawberries at meal times can help mitigate post-meal oxidative stress, inflammation, and insulin response. Their strong antioxidant properties can neutralize free radicals produced during digestion, easing the burden on healthy cells.
Strawberries are promoting your eye health
While most eye health research emphasizes vitamin A (abundant in carrots), the American Optometric Association notes that vitamin C (found in strawberries) can lower the risk of cataracts. The antioxidants in strawberries protect the body from free radicals caused by nutrient deficiencies, contributing to better eye health.
You don’t need to eat a lot of strawberries to reap benefits
Whether fresh, frozen, or dried, strawberries are low in calories (just 27 calories in a half-cup). Research indicates that consuming one serving (about eight strawberries) three times a week can yield health benefits. Incorporating half to one cup of berries daily is even more beneficial.
Mixing different types of berries can diversify your nutrient intake. Add them to yogurt or oatmeal, blend them into smoothies, toss them in salads, or enjoy them as a snack with almonds or walnuts. Fresh berries are best, and opting for organic strawberries over those treated with pesticides is recommended. If fresh organic strawberries are not affordable, try frozen organic ones.
The best ways to eat strawberries
Lastly there are countless delicious ways to enjoy strawberries:
- Smoothies: Add frozen strawberries to homemade smoothies, like a strawberry-yogurt blend.
- Breakfast toppings: Top oatmeal or cereal with sliced strawberries.
- Strawberry salsa: Chop strawberries into salsa with jalapeno, lime, and cilantro.
- Nut Butter toast: Slice strawberries and arrange them on toast spread with nut butter.
- A quick pickle: Place sliced strawberries in a jar with vinegar, sugar, and salt to “quick pickle” them, then add them to a cheese board with crusty bread.
- Chocolate-dipped: Dip strawberries in dark chocolate and freeze them.
- Salads: Slice or chop strawberries and add them to salads.
- Simple Dessert: Serve strawberries with homemade whipped cream for a simple yet delightful dessert.
