Strawberry Health Benefits You Never Knew

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Undoubtedly STRAWBERRY is the “Queen of fruits”This heart shaped delight is difficult to resist and packed with flavor. But do you know how incredible they are for your health?

Well, you would be surprised to know about all the goodness strawberries have to offer.

These tempting and delicious berries are the fifth best source of vitamin-C. Strawberry is not just limited to vitamin-C, its scope of antioxidants is way beyond.

Antioxidants in strawberry are a collection of polyphenols which offer enormous varieties of antioxidants such as flavonoids, phenolic acids, lignans, tannins, and stilbenes.

Apart from antioxidant properties, strawberry offers many other nutrients, vitamins, and minerals. It is an excellent source of manganese, folate, potassium, dietary fiber, and magnesium.

Strawberries are no exception to this rule; in addition to antioxidants, they have many other nutrients, vitamins, and minerals that contribute to overall health. These include folate, potassium, manganese, dietary fiber, and magnesium.

The seeds in strawberries serve as a good source of alpha-linolenic acid, an omega-3 fatty acid. This fruit also offers small amounts of carotenoids such as lutein and zeaxanthin.

Let’s explore the health benefits of strawberry in more detail.Strawberry-For-Healthy-Skin


Strawberry Nutrition

Strawberry undisputedly is the most refreshing, healthy, and loved treat on this planet.

This beautiful, Lucious fruit is not just delicious but packed with dense nutrients which have some surprising health benefits.

Strawberries are a rich source of antioxidants, vitamins & minerals, phytonutrients, and flavonoids.

It is an excellent source of vitamin C, vitamin K, potassium, manganese, folic acid, dietary fiber. Health benefits of strawberry nutrition are rightly associated with anti-inflammatory and anti-aging antioxidants properties.

which are known to be associated with lowering the risks for many chronic diseases such as:

Together, these nutritional components offer overwhelming health benefits such as:

  • Improved eye care
  • Better cardiovascular and heart health
  • Better brain function
  • Aids weight loss
  • Regulates sugar levels
  • Reduces signs of aging
  • Protects from certain type of cancers
  • Supports better pregnancy
  • Arthritis
  • Gout

Strawberry Nutrition Facts

General health, weight loss, no matter what your goal is, strawberry is an ideal food to include in your diets. A cup of this fruit yields just 40 calories and contain very low amount of sugars.

They offer a good source of dietary fiber. Strawberries are a nutrient dense food which offers numerous health benefits.

The chart below will give you a quick glance to what this food has to offer in terms of nutrition.

Strawberry-Nutrition-Facts

Strawberries are Brimming With Antioxidants

Oxidation reactions in our bodies generate free radicals that can trigger harmful chain reactions. These destructive substances cause cell damage and even kill cells in the body by altering DNA.

The disruption caused bt free radicals can, in turn, lead to diseases such as cancer, heart disease, Alzheimer’s and Parkinson’s.

According to a study published in the American Journal of Clinical Nutrition, strawberries are one of the best foods with the highest antioxidant content. In fact, strawberries are in the top 5 fruits with the most highly concentrated antioxidant.

Strawberry antioxidant properties can we attributed to a collection of polyphenols such as flavonoids, phenolic acids, lignans, tannins, and stilbenes.

These polyphenols contain an enormous variety of antioxidants which have shown tremendous anti-inflammatory properties.

Antioxidant and Anti-Inflammatory Polyphenols present in Strawberries

Flavonoids

Phenolic Acids

Tannins

Stilbenes

AnthocyaninsCaffeic acidEllagitanninsPterostilbene
CatechinsCinnamic acidGallotanninsResveratrol
CyanidinsEllagic acidSangulin H-6
EpicatchinsFerulic acid
GallotcatechinsGallic acid
KaempferolHomovanillic acid
PelargonidinsVanillic acid
Petunidins
Quercetin

DataSource: WHFoods

 

Nutrition based on 1 cup of raw strawberry (150grams)

Basic Nutrition

Minerals

Nutrient                                  ValueRDA %Nutrient               ValueRDA %
Calories49.01%Calcium24.3 mg2%
Carbohydrates12.0 g4%Copper0.1 mg4%
Protein1.0 g2%Iodine12.96 mcg9%
Dietary Fiber3.0 g12%Iron0.6 mg3%
Fat – total0.5 g –Magnesium19.8 mg5%
Sugars7.4 gMangnese0.6 mg29%
Omega-3 Fatty acids98.8 mg –Phosphorus36.5 mg4%
Omega-6 Fatty acids137.0 mg –Potassium233 mg7%
 Cholesterol 0 mg –Selenium0.6 mcg1%
 Phytosterols 18.2 mg –Sodium1.5 mg0%
 –Zinc0.2 mg1%

 Vitamins

Nutrient ValueRDA %Nutrient ValueRDA %
 Vitamin A  18.2 IU 0% Vitamin C 89.4 mg 149%
 Vitamin B12 – – Thiamin 0.0 mg 0%
 Vitamin E 0.4 mg2%  Riboflavin 0.0 mg 0%
 Vitamin K 3.3 mcg 4% Vitamin B6 0.1 mg 4%
 Choline 8.7 mg – Niacin 0.6 mcg 3%
 Folate 36.5 mcg 9% Pantothenic Acid 0.2 mg 2%

There are many studies which indicate that regular consumption of strawberries lowers the risk of many chronic diseases significantly by raising antioxidant capacity in the blood.

It is also shown that eating two cups of strawberry every day for two weeks improves immune response towards oxidative stress.

Strawberry is a great source of vitamin C which is an important antioxidant needed by our body. It protects against free radicals attack and helps to get rid of them.

Vitamin C in strawberry also provide protection against DNA mutation, help the body get rid of free radicals and protect from aging.

Ellagic acid is a polyphenol antioxidant derived from ellagitannins. Strawberries contain high amounts of ellagic acid which may help lower cholesterol. Its antibiotic and antiviral properties have shown promising results in preventing certain types of cancers and offers many other health benefits.

Strawberry contains another antioxidant known as Quercetin which offers anti-inflammatory and antihistamine agents known to provide relief in rheumatoid arthritis symptoms and regulate blood pressure.

Quercetin is part of a group of plant pigments known as flavonoids which give fruits, vegetables,  and flowers their color. According to a population-based study, quercetin may help decrease the risk of buildup of plaque in the arteries called atherosclerosis which is linked to the risk of strokes and heart disease.

p-Coumaric acid is a phenolic compound present naturally in strawberries. According to a study published in the British Journal of Nutrition showed that p-coumaric acid greatly reduces the risk of developing the vascular disease by reducing the number of platelets in blood without impacting blood clotting and coagulation.

A healthy diet which includes fruits rich in antioxidants such as strawberry help counteract the damages caused by oxidative stress caused by free radicals. Antioxidants also aid in warding off aging process and formation of many diseases such as heart, diabetes, cancer, neurological disorders.


Strawberry, Abundant Source of Vitamins & Minerals

Strawberry is a great source of vitamin Cwhich is a very potent antioxidant and water soluble vitamin.

Vitamin C is essential for many biological functions in our bodies and ensures wound healing and cartilage maintenance.

It is also essential for the immune system and skin health.

Potassium is an essential nutrient found in strawberry. This nutrient helps balance electrolytes and muscle contractions.

It plays an important role in lowering blood pressure by buffering the effects of sodium. Eating a diet rich in potassium may help lower blood pressure and reduce the risks for strokes according to Food and Drug Administration (FDA)

One cup of strawberries can provide you with up to 5% of your Daily Allowance of potassium

Folate in strawberry, B vitamins, is important for normal tissue growth and cell functions. It may help prevent certain types of birth defects and has been found to be beneficial for pregnant women and elderly.

Apart from these, strawberries also contain other vitamins and minerals such as iron, copper, magnesium, phosphorus, vitamin B6, vitamin K and vitamin E.


Strawberry Health Benefits

Strawberry consumption has been associated with reduced risk of many chronic diseases and known to help improve heart health, reduce blood sugar levels and help prevent certain cancers.

1. Improved Eye Health 

Most of the eyes related problems occur due to deficiencies of certain nutrients and harmful effects of free radicals and oxidants.

As you age, free radicals and lack of nutrients can lead to many eye damages such as degeneration of the optical nerve, macular degeneration, dry eyes, increased eye infections and more.

Strawberries are rich in antioxidants such as flavonoids, phenolic phytochemicals, and ellagic acids. These properties can help prevent eye damages. Strawberry is also rich in potassium which helps maintain ocular pressure in the eye

According to the Archives of Ophthalmology, Eating three or more servings of fruits such as strawberries may lower the risk of macular degeneration, an eye condition which leads to vision loss.


2. Strawberries Benefits Cardiovascular And Heart Health

Did you know that strawberries are ranked at number two for its antioxidant nutrients and rightly termed as  “Super Fruit.”

Strawberries are not just delicious but are nutrient rich as well which offer many heart health benefits. They are high in fiber, antioxidants including vitamin C, phytochemicals and do not contain fats makes them a great for heart health.

Antioxidants properties of strawberry may help decrease the risks of cardiovascular diseases. According to many studies, strawberries inhibit oxidation of LDL cholesterol, limits plaque built up, regulated blood pressure and decreases the tendency of blood clotting which is the major reason for strokes.

Strawberry also offer some vitamin B’s which help in better functioning of the heart and also strengthen cardiac muscles.

Strawberry is also rich in ellagic acid and anthocyanins, a flavonoid, which is responsible for giving it the bright red color. These phytochemicals have been known to reduce oxidative stress and scavenge free radicals which have been linked to heart disease.

Including fruits like strawberries to your daily diets may help in preventing or reversing heart disease, improve cholesterol profile, lower blood pressure and even aid in reducing inflammation and oxidative stress.


3. Improves Brain Health, Prevents Neurodegenerative Diseases

Fruits like strawberry and bananas are considered to be “Brain Foods”.

In a research study on students, it was found that high concentration of potassium found in strawberry helped strengthen memory and recall abilities in the tests.

As we age, the brain tissue starts degenerating due to the free radical activity which also makes the nerves weaker and premature aging. Unfortunately, many elderly people start losing memory and/or start losing control over the limb, muscle activities which are signs of aging.

There are many studies which suggest that including berries such as strawberry and other fruits to your daily diets can help prevent premature aging in life.

Strawberry is rich in many antioxidants including vitamin C, and phytochemicals which help neutralize the effects of free radicals which cause degeneration and also rejuvenates the system. Iodine found in strawberries further help to regulate brain and nervous system functioning.

High levels of potassium in strawberry also help improve cognitive abilities and also known to increase blood flow to the brain.

Apart from potassium, strawberries also contain flavonoids, especially anthocyanidins, which are well known to improve cognitive abilities according to a study conducted by the Harvard researchers at Brigham and Women’s Hospital (BWH)

One of the key finds of this study was that women who had a higher consumption of berry intake, memory decline was delayed by up to two and a half years.


4. Strawberries Promote Weight Loss

According to the Centre for Disease Control & Prevention (CDC), including fruits and vegetables to a healthy balanced diet followed by exercising and making lifestyle changes helps lose weight.

Fruits like strawberry contain ellagic acid and anthocyanins which are known to aid weight loss. Strawberries are natural anti-inflammatory foods and these properties help restore normal function of hormones responsible for weight loss.

Anthocyanins present in strawberries increase the production of adiponectin and leptin in the body. Adiponectin and leptin are hormones which stimulate metabolism in the body and also suppresses appetite.

Anthocyanins and ellagic acids also play a role in controlling spikes in blood sugar levels especially after a meal high in starches. These compounds slow down the digestion rate and give a feeling of fullness for longer.

Anti-inflammatory enzymes present in strawberries also helps heal internal injuries and may help repair tissue damage. This may assist you to exercise better, lose weight and remain healthy.


5. Helps Regulate Sugar Levels & Diabetes

Surprisingly, strawberry is an excellent fruit for diabetics for one, it is high in fiber and secondly, it is high in folate. One cup of strawberries can provide up to 10% of your daily allowance of folate.

Studies have linked folate deficiency to increased risk of type-2 diabetes and increased intake of this nutrients have shown encouraging improvements in people who already have diabetes by avoiding extreme high and lows in blood sugar levels.

It has also been found that strawberry may also reduce the risks of kidney failure in diabetics. In an animal study, researchers found that strawberry contains fisetin, a flavonol, which helped reduce diabetic neuropathy,  diabetic retinopathy and also reduced memory problems in mice which were engineered to exhibit type 1 diabetes.


6. Strawberry Reduce Signs of Aging & Heals Skin

Our skin is constantly exposed to many internal and environmental conditions such as poor diets, environmental pollution, and toxins, sun exposure and more.

As we age, the damages become more visible and reflect immune dysfunctions such as acne, wrinkles, redness, spots and other skin disorders including cancer of the skin.

Strawberries like other berries are rich in antioxidants such as vitamin C and vitamin A.

These antioxidants delay the aging process and reduce the harms caused by free radicals and improve skin properties by lowering wrinkles and discoloration, hydrate skin, increase sebum production and photoaging.

Since strawberries are high in vitamin C, they offer additional benefits such as protection from UVA and UVB, inflammation, and rashes. It also helps in promoting collagen synthesis

Strawberries also contain lycopene which helps against skin aging signs. Biotin and ellagic acid help strengthen nails, hair and protect the elastic fibers to prevent skin sagging.

This versatile fruit can also be applied to the skin which may help lighten up the skin for a better complexion, treat acne, lighten up dark lips, exfoliating skin, oily skin, puffed eyes etc.


7. Strawberries May Protect Against Cancers

The big question here is “can strawberries prevent cancer”?

The answer is, yes, it may. Many pieces of evidence from research suggest that berries such as strawberry, blueberry, acai berry contain strong antioxidants which help prevent cancer, they also affect the genes which are associated with the growth of cancer and inflammation.

Quercetin, a powerful antioxidant found in berries such as strawberry create apoptosis (cellular suicide) which maintains a fine balance between cell death and renewal by getting rid of cells which are abnormal, mutated or inefficient. According to scientists, these berries can trigger natural cancer cell death and prevent the growth.

According to a study published in the Journal of Agriculture and Food Chemistry, quercetin and whole strawberry extract reduced the proliferation of human liver cancer cells by a whopping 80% within 18 hours of treatment.

Strawberry is also bursting with cancer-protective vitamin C, phytonutrients, flavonoids and polyphenols like quercetin and ellagic acid.

Ellagic acid has been found to be beneficial in preventing cancers of the bladder, lung, esophagus, and breast. It works as an antioxidant and slows down the reproduction of cancer cells and deactivates certain carcinogens. It is also a potent anti-angiogenetic factor which slowdowns the growth of blood vessels which feed new tumor cells.


 

8. Supports Healthier Pregnancy

Strawberry can play a very important nutritional role in pregnancies. They are an excellent source of folate, type of vitamin B, that helps tissue growth, baby’s brain, skull and spinal cord forming.

Folate also helps in preventing certain brain defects such as spina bifida and also prevents anemia.

Manganese in strawberry helps build and maintain fetus skeleton, iodine in them helps in proper functioning of the nervous system and brain of the growing babies.

If you are pregnant, including strawberries to your daily diet will not only keep you healthy but also nourish the child as well.


 


Nutrition Data Source: nutritiondata.self

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