Posted inNutrition / Diet

Strawberries: What you should know

April 20, 2021
Strawberries: What you should know

In the 18th century, the strawberry (Fragaria ananassa) was first introduced to Europe.

The sweet, slightly tart berries are high in antioxidants and do not quickly raise blood sugar levels, making them an excellent choice for diabetics and a safe, delicious addition to any diet.

Strawberries, like all fruits and vegetables, have numerous health benefits. According to the World Health Organization (WHO), eating 400 grams (g) of fruit and vegetables per day can lower the risk of heart disease, diabetes, and cancer.

We’ll look at the health benefits of strawberries, their nutritional information, and how to incorporate them into your diet in this article.

strawberries

Nutrition facts

Vitamin C, potassium, folic acid, and fiber are all abundant in strawberries. All of these nutrients are necessary for the body’s daily functions.

One cup (166 g) of sliced fresh strawberries contains the following nutrients in the following amounts:

  • Magnesium: 22 mg
  • Phosphorus: 40 mg
  • Potassium: 254 mg
  • Vitamin C: 97.60 mg
  • Folate: 40 micrograms (mcg)
  • Vitamin A: 28 international units (IU)
  • Calories: 53 kcal
  • Protein: 1.11 g
  • Carbohydrates: 12.75 g
  • Dietary fiber: 3.30 g
  • Calcium: 27 mg
  • Iron: 0.68 mg

Anthocyanins, ellagic acid, quercetin, and kaempferol are just some of the powerful antioxidants found in strawberries.

Dietary tips

Strawberries add a burst of flavor to a chicken salad.
Strawberries add a burst of flavor to a chicken salad.

Fresh, frozen, freeze-dried strawberries, as well as jellies, syrups, and jams, are all available.

People who want to eat strawberries should look for added sugars on the label of frozen and dried strawberries.

People can choose all-fruit spreads that do not contain added sweeteners or fillers when looking for jellies or jams.

Here are some useful and healthy ways to include more strawberries in your diet:

  • Strawberries should be diced and added to your chicken salad.
  • Fresh fruit can be used to make your own fruit cocktail. Grapes, pineapple, sliced peaches, and strawberries are all good options. If desired, drizzle a small amount of honey over the fruit mixture for added sweetness.
  • Combine sliced strawberries, agave nectar, and sliced almonds in plain Greek yogurt.
  • Fresh strawberries can be topped on whole-grain waffles, pancakes, or oatmeal, or folded into muffins and sweetbreads. Strawberries can also be blended with a little water in a food processor and used as a fresh syrup to drizzle over desserts or breakfast foods.
  • Combine cut strawberries, walnuts, and goat’s cheese in a spinach salad.
  • Top a whole-grain bagel with light cream cheese and strawberries after toasting.
  • For a quick and easy strawberry and banana smoothie, blend frozen, unsweetened strawberries with a banana, low-fat milk, and ice in a blender.

Health benefits

Strawberries have a number of potential health benefits and can help the body fight a variety of diseases. Strawberries come in over 600 different varieties.

Heart disease prevention

Because of their high polyphenol content, strawberries may help to prevent heart disease. Polyphenols are plant compounds that have health benefits.

According to a 2019 study, the anthocyanin in strawberries is linked to a lower risk of myocardial infarction, a type of heart attack.

Quercetin, a flavonoid found in strawberries, is a natural anti-inflammatory that appears to lower the risk of atherosclerosis.

Strawberries’ fiber and potassium content are also beneficial to heart health.

Participants who consumed 4,069 milligrams (mg) of potassium per day had a lower risk of dying from ischemic heart disease than those who consumed about 1,000 mg per day, according to a 2011 study.

Stroke prevention

The antioxidants quercetin, kaempferol, and anthocyanin were studied in a meta-analysis published in 2016.

This meta-analysis investigated the link between antioxidants found in strawberries and the risk of stroke. After the study authors took into account cardiovascular risk factors, they discovered that they moderately reduced the risk of stroke.

However, the authors caution against reading too much into the study’s findings, as it focused on the overall impact of flavonoids rather than the participants’ direct response to doses.

Learn more about stroke here.

Cancer

According to a 2016 review, the powerful antioxidants in strawberries may help fight free radicals. According to the study, this factor may slow tumor growth and reduce inflammation in the body.

While there is no direct treatment for cancer, strawberries and other similar fruits may help reduce the risk of cancer in some people.

Here you can learn about the various types of cancer.

Blood pressure

Strawberries may help people with a high risk of high blood pressure by helping to offset the effects of sodium in the body, thanks to their high potassium content.

Low potassium intake is just as important as high sodium intake as a risk factor for high blood pressure.

Fewer than 2% of American adults meet the daily potassium recommendation of 4,700 milligrams, according to the National Health and Nutrition Examination Survey (NHANES).

Strawberries are a delicious and filling way to increase potassium intake.

Constipation

Foods high in water and fiber, such as strawberries, grapes, watermelon, and cantaloupe, can help hydrate the body and maintain regular bowel movements.

Fiber is necessary for preventing constipation and bulking up the stool.

Diabetes

Strawberries are a good fruit to eat if you have diabetes. The berries’ high fiber content also helps to regulate blood sugar levels and keep them stable by preventing extreme highs and lows.

Fiber can help people feel fuller for longer after they eat by increasing satiety. This can help with glucose management and reduce the risk of blood sugar spikes by reducing the desire to snack between meals.

Learn about the various types of diabetes by visiting this page.

Risks factors

The natural sugar content of strawberries is 8.12 g per cup.
The natural sugar content of strawberries is 8.12 g per cup.

While strawberries are a nutritious addition to any diet, they should be consumed in moderation.

Despite their nutritional benefits, fruits are typically high in sugar, and strawberries have 8.12 mg of sugar per cupTrusted Source.

There’s also a chance that strawberries will have pesticide residue on them. Every year, the Environmental Working Group (EWG) publishes the Dirty Dozen, a list of fruits and vegetables with the highest levels of pesticide residue.

Strawberry is frequently near the top of the list. According to the Environmental Working Group, people should buy organic strawberries to avoid pesticide exposure.

There’s no need to be concerned if organic produce is out of your price range. Eating conventionally grown food has far more nutritional value than the risk of pesticide exposure.

Beta-blockers, a type of medication commonly prescribed for heart disease, may cause potassium levels in the blood to rise. When taking beta-blockers, high-potassium foods like strawberries should be consumed in moderation.

Potassium overdose can be dangerous for people whose kidneys aren’t fully functional. Hyperkalemia, or high potassium levels, can occur if the kidneys are unable to remove excess potassium from the blood. This can cause nausea, difficulty breathing, and heart palpitations.

Conclusion

Strawberries are high in antioxidants and can help lower the risk of cardiovascular disease and stroke.

Vitamin C, fiber, potassium, and antioxidants are all abundant in them.

Strawberries can add a burst of sweetness to a healthy diet, but those with kidney issues should avoid eating too many strawberries.

Sources

Last updated on April 20, 2021