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Everything you need to know

about strawberries
Last updated Wed 29 May 2019
By Megan Ware, RDN, LD

Reviewed by Katherine Marengo LDN, RD

1. Benefits

2. Nutrition

3. Diet

4. Risks and precautions

5. Summary

Fresh summer strawberries are one of the most popular, refreshing, and
nutritious fruits available.
The sweet, slightly tart berries have powerful antioxidant content and do not
rapidly boost a person's blood sugar, making them an ideal choice for those
who have diabetes, and a safe, delicious addition to any diet.

Fruits and vegetables of all types, including strawberries, offer many health
benefits. The World Health Organization (WHO) suggests that consuming 400
grams (g) of fruit and vegetables a day can reduce the risk of heart disease,
diabetes, and cancer.

In this article, we look at the health benefits of strawberries, their nutritional

information, and ways to include them in the diet.

Benefits
Strawberries provide a range of potential benefits and can support the body's
defences against a variety of diseases. There are more than 600 varieties of
strawberry.

1. Preventing heart disease

Eating trawberries can help prevent heart disease.

Strawberries might have a preventive effect against heart disease due to their
high polyphenol content. Polyphenols are plant compounds that are good for
the body.
A 2019 report advises that the anthocyanin in strawberries has links to a lower
risk of a type of heart attack known as myocardial infarction.

The flavonoid quercetin, which is also present in strawberries, is a natural

anti-inflammatory that appears to reduce the risk of atherosclerosis.

The fiber and potassium content in strawberries also support heart health.

In one 2011 study, participants who consumed 4,069 milligrams (mg) of

potassium per day had a lower risk of death from ischemic heart disease
when compared to those who consumed about 1,000 mg of potassium per
day.

What to know about cardiovascular disease

Read more about cardiovascular disease here.
READ NOW

2. Preventing stroke
A 2016 meta-analysis included studies that had assessed the antioxidants
quercetin, kaempferol, and anthocyanin.
This meta-analysis looked at the link between those antioxidants that were
present in strawberries and stroke risk. It found that they moderately reduced
the risk of stroke after the study authors took into account cardiovascular risk
factors.

However, the authors advise caution over taking the study results too literally,
as they looked at the overall impact of flavonoids rather than the participants'
direct response to doses.

Here, learn more about stroke.

3. Cancer
The powerful antioxidants in strawberries may work against free radicals,
according to a 2016 review. The review suggests that this factor could
inhibit tumor growth and decrease inflammation in the body.

While no fruit acts as a direct treatment for cancer, strawberries, and similar
fruits might help reduce the risk of some people developing the disease.

Find out about the different types of cancer here.

4. Blood pressure
Due to their high potassium content, strawberries might provide benefits for
people who have a raised risk of high blood pressure by helping to offset the
effects of sodium in the body.

Low potassium intake is just as important a risk factor for high blood pressure
as high sodium intake.
According to the National Health and Nutrition Examination Survey
(NHANES), fewer than 2% of American adults meet the daily 4,700-mg
recommendation for potassium.

Strawberries are a sweet, filling way to help people consume more potassium
in their diet.

5. Constipation
Eating foods such as strawberries, grapes, watermelon, and cantaloupe that
are high in water content and fiber can help hydrate the body and maintain
regular bowel movements.

Fiber is essential for minimizing constipation and adding bulk to the stool.

6. Diabetes
Strawberries are a healthful fruit choice for people with diabetes. The
substantial fiber content of the berries also helps to regulate blood sugar and
keep it stable by avoiding extreme highs and lows.

Fiber can improve satiety, helping people feel fuller for longer after eating.
This can reduce urges to snack between meals, which will support glucose
management and reduce the risk of blood sugar spikes.

Here, find out about the different types of diabetes.

Nutrition
Strawberries are rich in vitamin C, potassium, folic acid, and fiber. These are
all essential nutrients that support the body's daily functioning.
 One cup of sliced, fresh strawberries, or 166 g, contains a range of important
nutrients in the following amounts:

 Calories: 53 kcal

 Protein: 1.11 g

 Carbohydrates: 12.75 g

 Dietary fiber: 3.30 g

 Calcium: 27 mg

 Iron: 0.68 mg

 Magnesium: 22 mg

 Phosphorus: 40 mg

 Potassium: 254 mg

 Vitamin C: 97.60 mg

 Folate: 40 micrograms (mcg)

 Vitamin A: 28 international units (IU)

Strawberries also contain a range of powerful antioxidants, including

anthocyanins, ellagic acid, quercetin, and kaempferol.

Diet
Add strawberries to a chicken salad for a burst of flavor.

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Strawberries are available fresh, frozen, freeze-dried, and in jellies, syrups,

and jams.

People looking to eat strawberries should check the label of frozen and dried
strawberries for added sugars.

When looking for jellies or jams, people can choose all-fruit spreads that do
not contain added sweeteners and fillers.

Here are some handy, healthful tips for incorporating more strawberries into
your diet:

 Dice strawberries and add them to your chicken salad.

 Make your own fruit cocktail with fresh fruit. Include grapes, pineapple, sliced
peaches, and strawberries. Drizzle a small amount of honey on top of the
fruit mixture for extra sweetness if wanted.

 Add sliced strawberries 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 sweetbreads. 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 cut strawberries into a spinach salad with walnuts and goat's cheese.

 Toast a whole-grain bagel and top with light cream cheese and strawberries.

 Put some frozen, unsweetened strawberries into a blender with a banana,

low-fat milk, and ice for a quick and easy strawberry and banana smoothie.
Risks and precautions
Strawberries have 8.12 g of natural sugars per cup.

While strawberries are a healthful addition to any diet, people looking to eat
them should do so in moderation.

Fruits typically are high in sugar despite their nutritional benefits, and
strawberries contain 8.12 mg of sugars per cup.

There is also a risk that strawberries may contain pesticide residue. Each
year, the Environmental Working Group (EWG) produces a list of fruits and
vegetables with the highest levels of pesticide residue, known as the Dirty
Dozen.

Strawberries often rank high up on the list. The EWG suggest that people
should buy organic strawberries to reduce the risk of pesticide exposure.

However, if organic produce is outside of your budget, there is no need to

worry. The nutritional benefit of eating conventionally grown food far
outweighs the risk of pesticide exposure.

Beta-blockers, a type of medication that doctors most commonly prescribe for

heart disease, might increase potassium levels in the blood. When taking
beta-blockers, people should only consume high-potassium foods, such as
strawberries, in moderation.

Consuming too much potassium can be harmful to people whose kidneys are
not fully functional. If the kidneys are unable to remove excess potassium
from the blood, it could lead to hyperkalemia, or high potassium levels. This
can lead to vomiting, breathing difficulties, and heart palpitations.
Summary
Strawberries offer a wide range of nutrients and can help reduce the risk of
cardiovascular disease and stroke.

They provide plenty of vitamin C, fiber, potassium, and antioxidants.

Strawberries can add a burst of sweetness to a healthful diet, although people

with kidney problems should be careful about eating too many strawberries.

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NUTRITION / DIET
Additional information
Article last updated by Adam Felman on Wed 29 May 2019.

Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to our
newsletter to receive the latest updates on Nutrition / Diet.

All references are available in the References tab.

References
 Citations

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