Strawberries: Nutrition Facts and Health Benefits

Strawberries: Nutrition Facts and Health Benefits


Strawberries are among the most popular berry fruits all around the world and commonly used to add flavors to foods, mainly desserts.

In fact, over 600 different types of strawberries can be found, but it is widely accepted that strawberries have the red flesh and many small seeds on the surface.

The first appearance of strawberries is still unidentified; however, its cultivation is believed to have developed since the 18th century in France.

At this time, strawberries were listed as a luxurious fruit consumed by the rich only.

They became wide-spread in the mid-19th century and today, they are everywhere in the world.

In addition to its unique aroma and sweetness, the popularity of strawberries can result from its wide range of health benefits.

And to understand better strawberries health benefits, you should have a close examination over strawberries nutrition first.

Nutrition Facts

Strawberries - Nutrition Facts

Water makes up for the major content of strawberries with about 91 percent, followed by carbohydrates with 7.7 percent (1).

A small amount of protein and fat is present in strawberries with 0.7 and 0.3 percent, respectively.

Per 100 grams of strawberries, you will gain around 32 calories, which is quite low.

Notably, strawberries are full of a lot of vitamins and essential minerals, particularly vitamin C.

Specifically, you will get nearly 60 mg of vitamin C per 100 grams of strawberries, which can explain for many amazing strawberries health benefits.

Manganese, potassium and folate are other outstanding examples of important nutrients you can get from strawberries.

On the other hand, some beneficial compounds are also present in strawberries, such as antioxdants and acids.

With this impressive nutrition profile, it is undeniable that strawberries have many great impacts on our health.

Health Benefits of Strawberries

Here are top 8 health benefits of strawberries that you had better be aware of. They will motivate you to increase the consumption of this fruit.

1. Eye Health

Strawberries - Eye Health

One of the best health benefits of strawberries is to strengthen the condition of your eyes.

There is about 12 mg of vitamin A in 100 grams of strawberries.

The sufficient intake of this vitamin is believed to protect your eyes from many problems (2).

In addition, the emergence of antioxidants in strawberries is also a great advantage.

Elagic acid and flavonoids may prevent many aging-related eye problems, such as dry eye or macular degeneration (3) (4).

Besides, for those who face ocular pressure, the high amount of potassium can help regulate the pressure (5).

Bottom Line: With the abundance of antioxidants and minerals, strawberries can improve your vision and prevent a series of eye problems.

2. Regulate Blood Sugar

As the content of strawberries is mainly watery, its low carb content is beneficial to help you regulate the blood sugar level more efficiently.

It is also one of the best health benefits of strawberries.

On the other hand, in terms of the glycemic index, which measures how food raises blood sugar level, the score for strawberries is only 40 (6).

A low score in the glycemic index means that strawberries hardly trigger a dramatic increase in the level of blood sugar.

This prevents many problems for patients with diabetes (7).

Bottom Line: Thanks to its low content of carbs, strawberries can be used safely for diabetic people to avoid increasing blood sugar level.

3. Metabolic Syndrome

By making interventions in the blood sugar levels, strawberries might enable you to fight against the metabolic syndrome.

Once digested into the body, carbohydrates turn into simple sugar. Then, the secretion of insulin is activated.

Your cells will realize the signals and absorb sugar.

Moreover, strawberries can lessen the increase in glucose and insulin caused by the consumption of carbohydrate-rich foods (8) (9).

As a result, the conclusion is that strawberries might be beneficial for metabolic syndrome and diabetes.

4. Immune System

The immune system serves as a shield to protect your body from bacteria or virus.

Therefore, it plays an essential role if you want to stay away from common colds and flu.

For long, vitamin C has been well-known to strengthen the immunity significantly (10) (11).

It is the richness of vitamin C that is responsible for the same health benefits of strawberries.

Free radicals which result in cancerous cells in the body can be neutralized by a high amount of vitamin C.

Bottom Line: With the addition of strawberries into your daily consumption, you can boost your immune system quickly and stop worrying about infections.

5. Prevent Cancer

Strawberries - Prevent Cancer

It would be such a flaw if we forget one of the best strawberries health benefits – to prevent cancer.

This benefit comes directly from strawberries nutrition facts, with a variety of nutrients, from vitamin C, quercetin, folate to kaempferol.

All of them serve as necessary antioxidant flavonoids to reduce the abnormal development of cells and tumor (12) (13).

For instance, with folate, men might face a lower risk of prostate cancer, one of the leading causes of death for them (14).

Besides, in many animal studies, strawberries have dealt with the growth of liver cancer cells (15).

Note: It is suggested that you use strawberries every day to stay away from cancer.

6. Arthritis

Another among the most important health benefits of strawberries is to give you a hand in the treatment for arthritis.

The existence of free radicals in the body might lead to many consequences which contribute to worsening arthritis (16).

For example, free radicals make some toxic elements, like uric acid, accumulate in your body and degenerate your muscles and tissues.

The amount of fluid to enhance the joint mobility will be reduced due to free radicals.

To deal with these harmful effects of free radicals, strawberries are a great recommendation thanks to its fullness of antioxidants.

Many studies have concentrated on antioxidants in the treatment for arthritis. The results were quite positive (17) (18).

Bottom Line: Containing many antioxidants, strawberries are a promising agent to help you cope with arthritis.

7. Brain

As people get older, they will encounter more problems with their memory.

Some even have difficulty controlling their muscles or limbs.

Free racidals are partly responsible for this reduced function of the brain.

Fortunately, strawberries can fight against free radicals and help foster the brain function.

As an abundant source of vitamins and phytochemicals, strawberries can contain the bad effects of free radicals.

Its content of iodine is another beneficial feature when this element has positive effects on the nervous system (19).

Potassium in strawberries will stimulate the blood circulation into the brain, which makes cognitive function better (20).

Bottom Line: The use of strawberries in old people might help them slow down the aging of their brain.

8. Heart Health

Strawberries - Heart Health

Heart disease, also called cardiovascular disease, is among top fatal causes in the world.

While some think it is unavoidable, the fact is that you can reduce the risk of this disease on your own with some simple ingredients, like strawberries.

It is true that one of the best health benefits of strawberries is to improve the heart health.

Some observational studies in the past showed that the consumption of berries might be associated with a reduction in heart-related deaths (21) (22).

Furthermore, oxidative stress and chronic inflammation can be prevented efficiently with antioxidants from strawberries (23).

Additionally, strawberries can have powerful impacts on the control of LDL or “bad” cholesterol.

Bottom Line: You will be less likely to face heart disease if you regularly use strawberries which fight against oxidative stress, inflammation and bad cholesterol.

Side Effects

Despite impressive health benefits of strawberries, many people can have problems when consuming this tasty fruit.

Allergy to strawberries is not something rare. In fact, it happens often in young children.

It might trigger a series of annoying symptoms, such as itchiness, swelling or even breathing difficulty. These problems are dangerous for children.

Another side effect is the result of strawberries nutrition facts.

When too much fiber goes into the body, it might make you undergo some problems, such as bloating, gas or cramps.

The excessive amount of fiber in the body can even hinder your absorption of other minerals, such as calcium.

Thus, you had better control the consumption of strawberries on a daily basis so that it can benefit you to the fullest extent.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Strawberries: Nutrition Facts and Health Benefits
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