Everything you need

to know about
strawberries
 Benefits

 Nutrition

 Diet

 Risks and precautions

 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

Share on Pinterest 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.

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.

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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
Share on Pinterest Add strawberries to a chicken salad for a burst of flavor.

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

Share on Pinterest 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.