Strawberry fruit has a red colour with an attractive appearance. The taste is sweet and sour.
Strawberry is rich in important nutrients such as vitamin C, folic acid, potassium, and fibre. One cup of fresh strawberry slices (166 grams), contains:
- Calories: 53 kcal
- Vitamin C: 97.6 mg,
- Folate: 40 micrograms (mcg),
- Protein: 1.11 g,
- Potassium: 254 mg,
- Calcium: 27 mg,
- Dietary fibre: 3.3 g,
- Carbohydrates: 12.75 g,
- Iron: 0.68 mg,
- Magnesium: 22 mg,
- Phosphorus: 40 mg,
- Vitamin A: 20 IU
Strawberry is known as a powerful antioxidant, which also contains quercetin, anthocyanin, ellagic acid, and kaempferol. These antioxidant compounds have been shown to have a protective effect on the risk of certain types of cancer.
Eating strawberries provide extraordinary health benefits. Here are the various benefits of strawberry:
1. Lowering High Blood Pressure –
Strawberry contains high potassium which is recommended for consumption by people who experience hypertension problems (high blood pressure).
Consumption of strawberries helps minimize the bad effects of excessive sodium in the body.
Besides potassium intake is very important, the research found that lack of potassium intake causes the risk of high blood pressure.
Other studies suggest that high potassium intake is associated with a 20 percent reduction in the risk of death from all causes.
2. Overcoming Constipation –
Some fruits are high in fibre and water, namely strawberries, watermelons, grapes, and melons.
Eating these fruits prevents dehydration and keeps the body hydrated, another benefit is to launch a bowel movement.
The fibre content has a function for digestive health to relieve constipation. It is expected that eating strawberries is useful for launching bowel movements.
3. May Be Consumed by People with Diabetes –
Diabetics have restrictions on sweet intake, so they have difficulty eating sweet foods or drinks because it is feared to worsen the condition of diabetes.
One of the foods that are safe for diabetics is strawberry.
Where strawberries have a low glycemic index and high fibre content, which helps keep blood sugar levels always within normal limits.
The low fibre content and glycemic index make strawberry a good choice for diabetic patients. If diabetics want to eat sweets, strawberries can be a good choice.
Research in 2011 found that consumption of strawberries was proven effective in reducing diabetes complications, such as neuropathy and kidney disease.
In the lab research, scientists explained that fisetin (flavonoids contained in strawberries) contribute to maintaining neurons that grow and develop, improve memory (memory), and prevent the risk of complications of kidney and brain disease.
4. Reducing the Risk of Heart Disease –
A study by scientists at Harvard found that regular consumption of anthocyanins (a type of flavonoid found in berries) can reduce the risk of heart attack by 32 percent.
The research involved young women and middle-aged women.
In a laboratory study found that quercetin flavonoids contained in strawberries function as a natural anti-inflammatory which reduces the risk of atherosclerosis, and protects the body from damage caused by LDL (bad cholesterol).
Strawberry also contains high polyphenols which can reduce high blood pressure (through anti-inflammatory mechanisms), reduce the risk of cardiovascular disease and prevent platelet buildup.
Consumption of strawberries is also useful for preventing damage to the inner lining of the arteries. Also, the fibre and potassium content in strawberries supports cardiovascular health.
The amount of antioxidants and polyphenols in strawberries makes it an ideal food to protect the heart from disease.
Dr. Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital, New York City, said women who consume three or more berries (especially strawberries) every week have a reduced risk of heart attack by 34%.
5. Preventing Stroke –
Strawberry fruit contains important antioxidant compounds such as quercetin, kaempferol, and anthocyanin.
These compounds have been proven to prevent/reduce the formation of blood clots in the body.
The formation of blood clots is very dangerous because it can cause a deadly stroke.
High potassium intake is also associated with a reduced risk of stroke. Where strawberries are rich in potassium content.
6. Prevent Cancer –
Strong antioxidants contained in strawberries are important to fight free radicals that cause cancer, inhibit tumour growth and prevent inflammation in the body.
Strawberry is a source of vitamin C and fibre. Both of these ingredients are known to contribute to the prevention of esophageal and colon cancer.
According to the American Institute for Cancer Research, the anticancer properties of strawberries are related to the presence of ellagic acid content, it is a phytochemical that can prevent lung, skin, bladder, and breast cancer.
Ellagic acid acts as an antioxidant, and also inhibits the production of cancer cells and destroys certain types of cancer-causing carcinogens.
7. Boosts the Immune System (Immunity) –
Strawberry is an excellent source of vitamin C. The content of vitamin C has an important function in the form of encouraging the formation of antibodies (immunity), which is useful for fighting and preventing infection, and so that the body does not easily fall ill.
A study in Switzerland found that vitamin C supplementation has been shown to improve the immune system. Strawberry is also known to be useful for fighting allergies and asthma.
Also read –
- 15 Benefits of Pineapple for Health
- 20 Health Benefits of Apples (Based on Research)
- 15 Benefits of Jogging Routines for Body and Soul Health
8. Maintaining Eye Health –
Strawberry contains antioxidants that are known to be beneficial in preventing macular degeneration, cataracts and other eye diseases.
According to researchers from Oregon Health & Science University explained that vitamin C can protect and improve the function of eye retinal cells.
9. Improve Brain Health –
High antioxidant compounds in strawberries also protect brain cells from free radical attack.
The danger of free radicals will cause brain damage, and antioxidants have an important function to counteract them.
Research conducted by researchers from Harvard at Brigham and Women’s Hospital found that the benefits of strawberries can minimize memory loss.
Flavonoids and anthocyanidins in strawberries are beneficial for maintaining brain health and preventing/minimizing memory loss.
Researchers from Tufts University and the University of Maryland, Baltimore County, say that brain diseases (including Alzheimer’s and Parkinson’s) are caused by a buildup of certain toxic protein substances. Efficacy of strawberry is known to reduce the accumulation of this toxic protein.
10. Lowering Bad Cholesterol Levels –
Strawberry contains pectin which is a type of soluble fibre, which is useful for reducing levels of LDL (bad cholesterol) in the body.
The New Orleans study has found that several types of soluble fibre (one of which is pectin) can reduce LDL levels.
Studies in Canada also show strawberries are beneficial in preventing oxidative damage and reducing bad cholesterol levels.
11. For Bone Health –
Although there has not been much research on the benefits of this strawberry. However, the content of vitamin K, potassium, and manganese in strawberries contributes to maintaining bone health.
12. Against Inflammation –
Research from the University of Massachusetts found that strawberries contain quercetin which is useful for preventing the formation of atherosclerotic plaque.
The content of vitamin C in strawberries is useful for preventing inflammation and relieving symptoms of gout and arthritis.
13. Prevents Early Aging
Strawberry contains powerful antioxidants that protect the body from the dangers of free radicals.
Free radicals cause oxidative damage and trigger premature ageing of the skin (such as wrinkles, fine lines, sagging skin, etc.).
Strawberry is rich in vitamin C which is even higher than oranges.
Vitamin C plays an important role in fighting free radicals that damage body cells.
Free radicals also cause damage to collagen, this is what causes the appearance of fine lines on the skin of the body.
Anthocyanins in strawberries also contribute to protecting the skin from the dangers of oxidative stress, thereby preventing premature ageing.
14. Relieve gout, arthritis or gout The
efficacy of strawberries as antioxidants and detoxifiers helps relieve the problem of gout and arthritis pain.
Besides contributing to the prevention of rheumatic symptoms, preventing the accumulation of toxic substances (such as gout) in the body, maintaining adequate lubricating fluid in the joints, and preventing degeneration of muscles and body tissues.
15. Lose Weight –
Strawberry can increase the production of adiponectin and leptin in the body, both of which are hormones that function in the process of burning fat while contributing to:
- Prevent excessive appetite.
- Limit glucose in the body.
The benefits of the content in strawberries can encourage weight loss. You can consume strawberries to help the success of your diet program.
Also read –
- Health Benefits of Garlic (Based on Research)
- 10 Benefits of Turmeric for Health, Medicine and Skin (Based on Research)
Other Important Things –
When buying strawberries, choose the one with bright red colour and chewy texture with the lid still intact and green (not dry or brown).
Avoid buying strawberries that are dull in colour (there are spots), also avoid soft, mouldy or wrinkled textures.
Strawberry should be eaten as soon as possible and should not be washed until you are ready to eat it.
Do not store strawberries in a place exposed to sunlight (especially in a long time) because it causes decay.
FAQ’s for strawberry –
Que:- How much sugar is in strawberry?
Ans:- One small strawberry contains about 0.3 grams of sugar.
Que:- Is eating strawberries fattening?
Ans:- No. It is precisely the fibre in strawberries helps the body’s digestion and helps the process of burning fat in the body.
Que:- Can I give a baby strawberry?
Ans:- Only after the baby starts eating solid food (usually when the baby is 6 months and older).