The health benefits of strawberry include improved eye care, proper brain function, relief from high blood pressure, arthritis, gout, and various cardiovascular diseases. The polyphenolic and antioxidant content of strawberries makes them good for improving the immune system, preventing various types of cancers and for reducing the signs of premature aging.
Fresh summer strawberries are one of the most popular, refreshing, and healthy treats on the planet.
Today, there are over 600 varieties of strawberries. The sweet, slightly tart berries rank among the top 10 fruits and vegetables for antioxidant content.
The benefits of consuming fruits and vegetables of all kinds, including strawberries, are varied. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down.
A high intake of fruits and vegetables is also associated with healthy skin and hair, increased energy, and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw, cooked or used to make tea.
Fruit and vegetables make a valuable contribution to a healthy balanced diet, and berries such as strawberries are especially useful. This is because they are rich in colourful pigments which have a protective effect – these anthocyanidins are thought to have a number of potential health benefits, including prevention of inflammatory conditions and heart disease.
One cup of sliced, fresh strawberries, or 166 grams (g), contains a range of important nutrients in the following amounts:
While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Women who consumed at least three servings of strawberries or blueberries per week fared best according to a study published in Circulation journal.
The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies.
The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the blood associated with damaging the inner lining of arteries.
The fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4,069 milligrams (mg) of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 milligrams of potassium per day.
According to the National Health and Nutrition Examination Survey, fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation for potassium.
Also of note, high potassium intake is associated with a 20 percent reduction in the risk of dying from all causes.
Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.
Fresh summer strawberries are one of the most popular, refreshing, and healthy treats on the planet.
Today, there are over 600 varieties of strawberries. The sweet, slightly tart berries rank among the top 10 fruits and vegetables for antioxidant content.
The benefits of consuming fruits and vegetables of all kinds, including strawberries, are varied. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down.
A high intake of fruits and vegetables is also associated with healthy skin and hair, increased energy, and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw, cooked or used to make tea.
Fruit and vegetables make a valuable contribution to a healthy balanced diet, and berries such as strawberries are especially useful. This is because they are rich in colourful pigments which have a protective effect – these anthocyanidins are thought to have a number of potential health benefits, including prevention of inflammatory conditions and heart disease.
Nutrition
Strawberries are rich in the essential nutrients vitamin C, potassium, folic acid, and fiber. One cup of fresh strawberries contains 160 percent of the daily recommended quantity of vitamin C, for only 50 calories.One cup of sliced, fresh strawberries, or 166 grams (g), contains a range of important nutrients in the following amounts:
Calories: 53 kcal
Protein: 1.11 g
Carbohydrates: 12.75 g
Dietary fiber: 3.3 g
Calcium: 27 mg
Iron: 0.68 mg
Magnesium: 22 mg
Phosphorus: 40 mg
Potassium: 254 mg
Vitamin C: 97.6 mg
Folate: 40 micrograms (mcg)
Vitamin A: 20 international units (IU)
This nutritional powerhouse also contains a range of powerful antioxidants, including anthocyanins, ellagic acid, quercetin, and kaempferol. These have all been shown to have protective effects against certain types of cancer.
Give your immunity a boost
“Strawberries are an excellent source of vitamin C,” says Toronto-based registered dietitian Madeleine Edwards. Most mammals – except for humans – have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement. “One serving contains 51.5 mg of vitamin C – about half of your daily requirement,” Edwards says. “Double a serving to one cup and get 100 per cent.” Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.Maintain your healthy vision
The antioxidant properties in strawberries may also help to prevent cataracts – the clouding over of the eye lens – which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Heart disease
A Harvard study found that regular consumption of anthocyanins, a class of flavonoids found in berries, can reduce the risk of a heart attack by 32 percent in young and middle-aged women.Women who consumed at least three servings of strawberries or blueberries per week fared best according to a study published in Circulation journal.
The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies.
The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the blood associated with damaging the inner lining of arteries.
The fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4,069 milligrams (mg) of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 milligrams of potassium per day.
Blood pressure
Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. A low potassium intake is just as big a risk factor for developing high blood pressure as a high sodium intake.According to the National Health and Nutrition Examination Survey, fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation for potassium.
Also of note, high potassium intake is associated with a 20 percent reduction in the risk of dying from all causes.
Pregnancy
Strawberries are a great source of folic acid.Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.
Diet
Strawberries are available fresh, frozen, freeze-dried, and in jellies, syrups, and jams. Make sure to check the label of frozen and dried strawberries for added sugars. When looking for jellies or jams, go for all fruit spreads without added sweeteners and fillers.Here are some handy healthy tips to incorporate more of this super food into your diet:
- Dice strawberries and add them to your chicken salad.
- Make your own fruit cocktail with fresh fruit and include grapes, pineapple, sliced peaches, and strawberries. Drizzle a small amount of honey on top of the fruit mixture for an extra sweet treat.
- Slice strawberries and add them to plain Greek yogurt with a drizzle of agave nectar and sliced almonds.
- Top whole grain waffles, pancakes, or oatmeal with fresh strawberries, or fold them into muffins and sweet breads. You can also blend strawberries in a food processor with a little water and use as a fresh syrup to top desserts or breakfast foods.
- Mix them into a spinach salad with walnuts and goat's cheese.
- Toast a whole grain bagel and top with light cream cheese and strawberries.
- Throw some frozen, unsweetened strawberries into a blender with a banana, milk, and ice for a quick and easy strawberry banana smoothie.
Treats Arthritis and Gout
Degeneration of muscles and tissues, drying up of the fluid which helps increased mobility of the joints, and accumulation of toxic substances and acids (such as uric acid) in the body are some of the ill effects of free radicals. These are the primary causes of arthritis and gout. As mentioned earlier, strawberries are abundant in antioxidants and detoxifiers, which help in treating these conditions.
It is said that a serving of fruits every day will remove the “rust” from joints. This old adage is definitely true for strawberries since it has powerful anti-inflammatory ability to ease inflammation and associated pain from these types of conditions.
Prevents Cancer
Vitamin C, folate, anthocyanins, quercetin, and kaempferol are just a few of the many flavonoids in strawberries which possess excellent antioxidant and anticarcinogenic properties. Together, they form an excellent line of defense to fight cancer and tumor growth. Daily intake of strawberries is connected to a drastic reduction in the presence and metastasis of cancer cells.
Boosts Brain Function
Unfortunately, it is very common for old people to begin losing their memory and control over certain activities, muscles, and limbs. This is due to either the natural or premature aging of their brain and nervous system. Actually, free radicals are the agents responsible for signs of aging because they have an adverse effect on both of these systems. Due to the activity of free radicals, the brain tissues start degenerating and the nerves become weaker. Luckily, strawberries can help you avoid these untimely conditions in life.
Vitamin C and phytochemicals in strawberries neutralize the effects of these oxidants and rejuvenate the system. Furthermore, strawberries are rich in iodine as well, which is very helpful for regulating the proper functioning of the brain and nervous system. Potassium, which is found in significant quantities in strawberries, also has been linked to an improved cognitive function by increasing blood flow to the brain.
Means alot to hear that.
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