Sweet and tart, strawberries (Fragaria ananassa) are one of the most refreshing and nutritious fruits available. These bright red and juicy fruits are basically a hybrid of two wild strawberry species from Chile and North America.
Apart from taste good, strawberries possess numerous health benefits. They are loaded with minerals, vitamins, and antioxidants that can be beneficial for your health, especially for your heart and blood sugar control. [1]
Keep reading if you want to learn more about strawberry, its nutritional profile, and the health benefits you may get by consuming this delicious fruit.
Nutritional Profile of Strawberries
Strawberries are high in carbohydrates (7.7%) and water (91%), and low in protein (0.7%) and fat (0.3%).
According to a report published by USDA, you may get the following amount of nutrients from a 100 grams serving of strawberries: [2]
- Calories: 32
- Carbs: 7.7 grams
- Water: 91%
- Sugar: 4.9 grams
- Fiber: 2 grams
- Protein: 0.7 grams
- Fat: 0.3 grams
Strawberries contain a significant amount of carbs, vitamins, minerals, fibers, and other plant components that may help to keep your health at its optimum level.
Vitamins and Minerals
Strawberries are rich in vitamin C, vitamin B9 (folate), potassium, and manganese. They also contain copper, magnesium, iron, vitamin B6, E, and K in lesser amounts.
Vitamin C is an excellent antioxidant found in strawberry that may improve your skin health, as well as boost your immune system. [3, 4]
Vitamin B9, also known as folate, is extremely beneficial for pregnant women and older adults, while potassium may help regulate your blood pressure. [5, 6, 7, 8]
Carbs
Due to the high water content, strawberries have very few carbs, which is fewer than 8 grams per 100 grams serving. [2]
Most of these carbs come from simple sugars, such as fructose, glucose, and sucrose.
Besides, strawberries have a low glycemic index (GI) score of 40, meaning that consuming these fruits won’t increase your blood sugar levels.
Fiber
Strawberries contain a decent amount of fiber — both soluble and insoluble. These fibers are crucial to maintaining your gut health.
Consuming fiber regularly can help you lose weight and treat several diseases. [9, 10]
Anthocyanins
Anthocyanin-rich foods are essential for your health, particularly when it comes to keeping your heart healthy. [11, 12]
They are responsible for the bright colors of flowers and fruits. More than 25 anthocyanins are found in the skin and flesh of strawberries. [13, 14]
Ellagic Acid and Ellagitannins
The presence of ellagitannins and ellagic acid make strawberry ranked among the top sources of phenolic antioxidants. [15, 16, 17]
These components are linked to numerous health benefits, including their ability to combat bacteria and reduce the risk of cancer. [18, 19, 20]
Health Benefits of Strawberries
1. Strawberries are Good for Your Heart.
Heart disease is one of the leading cause of death worldwide that can be reduced by consuming strawberries and other berries. [21, 22, 23]
Anthocyanins found in berries are responsible for improved heart health, confirmed by several studies. [11, 24, 25]
According to a 2008 research on middle-aged people with cardiovascular risk factors, consuming berries may increase the HDL (good) cholesterol, blood platelets functions, as well as blood pressure. [26]
Several studies have found that consuming strawberries or freeze-dried strawberry supplements can reduce LDL cholesterol, oxidized LDL particles, and inflammatory markers. [27, 28, 29]
2. These Fruits May Prevent Cancer.
Rich in antioxidants, strawberries can effectively reduce oxidative stress and inflammation, two of the common reasons for the formation and progression of cancer. [30, 31, 32, 33]
In a study published in the Anticancer Research, strawberries have been shown to prevent tumor growth. [34]
It’s because the ellagic acid and ellagitannins in strawberries can stop the growth of cancer cells. [35, 36]
3. Strawberries Can Regulate Your Blood Pressure.
Consuming a high-sugar diet can cause an imbalance of blood sugar in your body, increasing the risk of type-2 diabetes, heart disease, and high blood pressure. [37, 38]
Several studies show that strawberries may slow down the glucose digestion and decrease spikes in both insulin and glucose. [39, 40]
As strawberries have a low glycemic index, consuming them regularly may reduce your risk of diabetes and other metabolic syndromes.
Do Strawberries Have Any Side Effect?
Although strawberries are extremely healthy and usually safe, some people may be allergic to this fruit, especially the children.
You’re highly likely to have an allergic reaction after consuming strawberry if you have a pollen-food allergy. [41, 42, 43]
You may have symptoms like hives, headaches, tingling in the mouth, swelling of the face, lips, tongue, or throat, as well as breathing problem. [44]
However, these symptoms may not occur if you consume colorless, white strawberries. It’s because anthocyanins in these berries are believed to have a link with the allergy-causing protein. [45]
Strawberries are high in potassium, meaning that they should be eaten in moderation if you have kidney diseases.
Final Word
With a wide range of nutrition to offer, strawberries can be an excellent choice of fruit, which you can add in your regular diet.
Rich in fiber, minerals, vitamins, and antioxidants, these delicious fruits may help reduce your blood pressure, cholesterol, oxidative stress, and inflammation.
Strawberries can be a safe choice to bring a hint of sweetness in your regular meal, but consumption in moderation is highly suggested if you have pollen-food allergy or kidney problems.
