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HomeblogsHealth-and-wellnessTop 15 Benefits of Eating Strawberries for Your Health and Wellness

Top 15 Benefits of Eating Strawberries for Your Health and Wellness

Rich in nutrients and low in calories, strawberries make a perfect mid-meal snack or dessert topping. They are widely loved by people all around the world in the form of strawberry ice cream and other delicacies; however, they are not everyone’s favourite fruit. No matter, even if you are not a big fan of eating strawberries. Reading about the incredible strawberry benefits this fruit will be irresistible for you.

Strawberries come packed with all the essential nutrients like Vitamin A, C, K, magnesium, folate, calcium, potassium, and antioxidants. The presence of all these nutrients makes strawberries a superfood for mankind. This low-calorie fruit is part of many desserts, smoothies, jams, ice creams, squashes, and concoctions. The taste of this fruit simply gets double when one gets to know about the surprising nutritional benefits of strawberries.
So, without wasting any time, let us acquaint you with the multiple health benefits of eating strawberries every day.

Nutritional Value of Strawberry

Before diving into strawberry fruit benefits, we want you to learn about the various nutrients present in strawberries. So, here is a list of nutrients found in 100 grams of strawberries:

 

Nutrient

Amount per 100 g

Calories

140

Carbohydrates

7.5 g

Sugar

5 g

Fibre

2 g

Protein

0.7 g

Fat

0.3 g

Besides these nutrients, strawberries are a rich source of antioxidants and polyphenols. They are also loaded with minerals like magnesium, manganese, and potassium, and vitamins like Vitamin C and K.

Strawberries are low in carbohydrate content and have a relatively low glycaemic index (GI) of 40, which makes them a suitable option for people with diabetes. When consumed, they don’t spike blood glucose levels dangerously. Strawberries are also gut-friendly due to their high-fibre content.

Besides, strawberries are a decent source of vitamin B9, also known as folate, which is important for normal cell function and tissue growth. It is a wonderful fruit for pregnant women and the elderly.

Furthermore, fresh strawberries are quite popular due to their tangy, sweet flavour and mouth-watering appearance. They have a high-water content, making them a refreshing fruit choice, particularly in tropical regions and during the summer season. In addition to their delightful taste, strawberries are packed with vitamins, minerals, and other nutrients.

  • Vitamin C in strawberries is an antioxidant that helps maintain skin health and support the immune system.
  • Manganese is a trace element found in strawberries that plays a vital role in various bodily functioning.
  • Vitamin B9 or folate, is important for normal cell function and tissue growth. It is particularly beneficial for pregnant women and older adults.
  • Strawberries are also a decent source of potassium, which is involved in regulating blood pressure and other essential functions of the body.
  • Strawberries owe their bright red colour to anthocyanins, which are a type of antioxidant. Anthocyanins have various health benefits, including reducing oxidative stress and inflammation in the body.
  • Strawberries are rich in ellagic acid and ellagitannins, which are polyphenolic antioxidants. These compounds have been linked to potential health benefits such as preventing certain chronic conditions and inhibiting the growth of certain cancer cells, including colon and prostate cancer.

Strawberries contain procyanidins, which are antioxidants that can influence the bioavailability of minerals in the body. They may also have protective effects against cancers of the digestive tract and other organs.

Overall, strawberries are indeed a powerhouse of vitamins, minerals, and other beneficial compounds, making them a nutritious and delicious fruit choice.

15 Amazing Health Benefits of Strawberry

Strawberries offer numerous health benefits due to their rich antioxidant content and abundance of micronutrients. They are also low in calories, making them a suitable choice for individuals who are conscious of their weight. The health benefits of eating strawberries extend to a wide range of people and can be enjoyed by everyone. Here are the top 10 advantages of eating strawberries:

1. Strawberries are Good for Heart

The prime health benefit of eating strawberries is that it helps in keeping the heart-healthy. This fruit is rich in essential antioxidants like ellagic acid. Besides, there are heart-friendly flavonoids such as kaempferol, catechin, anthocyanin, and quercetin. In addition to this, strawberries may also reduce oxidative stress in the body, decrease inflammation, improve vascular function, improve the lipid profile, and reduce the harmful oxidation of bad cholesterol (LDL).

These effects can have a positive impact on cardiovascular health.
According to a 2009 study, freeze-dried strawberries benefit women with metabolic syndrome by improving their lipid profile and lipid pre-oxidation. However, it is important to note that more research is needed to fully understand the effects of strawberries on heart health.

2. Improves Brain Health

Second on our list of strawberry benefits is its function to boost brainpower. This tempting fruit is rich in iodine, phytochemicals, and Vitamin C. Besides, there is potassium in strawberries that help improve the cognitive function of the brain.

3. Good for Vision and Eye Care

Third surprising benefit of eating strawberries every day is that it helps in eye care. This is due to the rich Vitamin C content in this red plum fruit. Vitamin C content in strawberries helps to repair eye tissues.

For those who spend long hours glued to screens and worry about their eye health, a simple solution may lie right on their work desks: a bowl of fresh strawberries, accompanied by an assortment of other delectable fruits. Not only do these vibrant berries provide a refreshing and delicious snack throughout the day, but they also offer numerous benefits for our vision.

Moreover, they serve as an excellent choice for nourishing growing children, making them an ideal healthy snack option.

4. Good for Bone Health

Eating strawberries every day is good for your bone health. Recent research revealed that this red fruit is rich in anti-inflammatory properties, which is good to combat osteoarthritis. Moreover, the amounts of antioxidants found in strawberries help in making bones strong.

Older adults, especially menopausal women, should prioritize incorporating strawberries into their daily diet, even if they aren’t particularly fond of this fruit. By doing so, they can take proactive steps towards maintaining strong and healthy bones.

The nutritional profile of strawberries makes them an essential addition to their meals.

5. Help Regulating Blood Sugar Levels

When carbohydrates are consumed, they are broken down into simple sugars during the process of digestion. These sugars are then released into the bloodstream. As a response, the body releases insulin, a hormone that signals cells to absorb and utilise the sugar for energy or store it for later use.

Disruptions in the regulation of blood sugar levels and diets high in sugar have been linked to an elevated risk of various health issues, including obesity, type 2 diabetes, and heart disease.

Strawberry is one of those fruits that people with diabetes can enjoy relatively freely.
Being a fruit with a low GI or glycaemic index, strawberries are good to regulate type-2 diabetes. Eating strawberries regularly helps to control blood sugar levels.

6. Strawberries are Miraculous for Skin

Strawberries are not good just when eaten, but also good when applied to the skin in a paste form. Many cosmetic companies use strawberries to protect the skin against harmful ultraviolet rays. Use strawberry masks to keep your skin fresh and supple.

In addition to their internal health benefits, strawberries can also work wonders for skin brightening when used topically. One can consider making a paste from strawberries and mixing it with other ingredients, such as honey, to prepare a face mask and enjoy strawberry’s benefits for radiant skin. It is recommended to do a patch test for this homemade mask before applying it all over the face and neck to check if your skin reacts negatively to it or not.

It is understandable that everyone may want to enjoy the benefits of strawberries for skin but don’t wish to deal with the hassle of creating a face mask at the home of this fruit. Such people can simply consume strawberries every day to enjoy their benefits.

7. Relieves Arthritis and Gout

Arthritis is a general term that refers to inflammation and pain in the joints. It can cause stiffness, swelling, and a limited range of motion in the affected joints.
Gout is a specific type of arthritis that occurs due to the buildup of uric acid crystals in the joints.

Both arthritis and gout can significantly impact a person’s quality of life.(19)
While strawberries are rich in antioxidants, they have the potential to help reduce arthritis pain. Strawberries act as detoxifiers and remove the toxic substances from the body offering relief from gout symptoms.

People who are experiencing a particularly rough time due to their arthritis or gout can munch on strawberries while resting to distract themselves and help with the pain. However, they should not be considered a substitute for appropriate medical treatment or management strategies recommended for arthritis or gout.

8. Prevents Birth Defects

Among other astonishing strawberry benefits, we have its effect on preventing birth defects. If pregnant women eat strawberries every day, she gets a good dose of folic acid, which prevents birth defects in the baby.

If you or someone you know is expecting a baby or planning to conceive, incorporating strawberries into the daily diet is highly recommended. Pregnancy often comes with food cravings and aversions, and strawberries can be a delightful solution. They can be chopped and mixed with other fruits for a refreshing fruit salad or used as a topping for ice cream.

Another delicious option is to coat strawberries in chocolate. In cases where nothing seems to satisfy the pregnant woman’s taste buds, strawberries can be consumed as a supplement to promote overall health, benefiting both the mother and the baby indirectly.

9. Promotes Weight Loss

For many people, this may sound weird. But, yes, strawberries are beneficial for weight loss. This exotic fruit helps to curb appetite and thereby helps to reduce body weight. Moreover, it boosts the production of fat-burning hormones like leptin and adiponectin.

10. Strawberries are Immunity Boosters

Last, in our list of benefits of eating strawberries, we would say it helps boost immunity. Being a rich source of Vitamin C, strawberries help build up your immune system.

11. Prevents cancer

Consuming strawberries has been associated with potential cancer prevention benefits. Oxidative stress and chronic inflammation are factors linked to cancer development, and strawberries have been found to help reduce both.

Several studies suggest that berries, including strawberries, possess anti-inflammatory and antioxidant properties that can aid in preventing cancer. Furthermore, strawberries have shown potential in inhibiting tumour growth and formation of cancer cells. However, further research is needed to fully understand the extent of strawberries’ anti-carcinogenic effects.

Nonetheless, there is no reason to hold back from enjoying this delicious fruit while research continues to explore its potential benefits in cancer prevention.

12. Brightens the smile

Consuming strawberries and rubbing their flesh on the teeth can potentially help in removing teeth stains and contribute to tooth whitening. Research indicates that strawberries can act as an effective natural tooth-whitening agent. It is recommended for individuals to try it out themselves and observe any improvements in the colour of their teeth.

While it may seem unusual that something red can help whiten teeth, many people have reported positive results from using strawberries for tooth whitening.

13. Aids digestion

The fibre content of strawberries makes them a convenient choice for people who have constipation or indigestion easily. Studies suggest that consuming strawberries can also inhibit or limit the production of carbohydrate digestive enzymes. This may result in fat loss over time.

If you have to rely on medicines for constipation and indigestion frequently, you can try eating strawberries every day for a while and see how it fares with you.

14. Helps with bloating

Although bloating can be caused by numerous reasons, potassium-rich strawberries can help with losing water weight. Potassium can potentially act as a counteracting agent against bloat-inducing sodium (bloating).

Although episodes of bloating are quite normal for menstruating women, eating strawberries regularly may help improve this symptom if it is bothering you.

15. Regulates blood pressure

As stated earlier, strawberries are rich in potassium, which can help with regulating blood pressure. For this reason, strawberries are helpful for people with hypertension.

How To Enjoy Strawberry Fruit Benefits?

This bright red, juicy, and nutrition-packed fruit is often consumed raw and fresh after washing them. But there is no limitation on how one chooses to enjoy strawberries’ benefits; they can be made into a fruit jam, jelly, or compote or added to desserts.
People interested in consuming strawberries to improve their overall health and well-being can consider taking about 1-4 servings a day. One serving is about one cup of chopped strawberries.

People with diabetes should avoid consuming strawberry juice as the fibre is eliminated from the fruit in the process of making juice; instead, eat whole strawberries or chop them and add them to a salad. Many quick and easy breakfast recipes also involve adding sliced strawberries on top of oatmeal or yogurt.

Strawberry Side Effects

After reading so many amazing strawberry advantages, some people may start to wonder—is there no downside to consuming strawberries? Well, it is time to learn about some side effects of eating strawberries in excess amounts. To date, no major side effects have come up after consuming strawberries. But overeating this healthy fruit may lead to:

  • High blood sugar levels
  • Weight gain
  • Stomach issues
  • Diarrhoea
  • Nausea

Some people are also allergic to strawberries and may end up with hives, itching or tingling sensations in their mouth, headaches, breathing problems, or other symptoms.
If such a reaction occurs after eating strawberries, one must visit the nearest hospital immediately. Please note that it is possible for people to develop allergies anytime during their lifespan; this means that people who used to enjoy strawberries may become suddenly allergic to the fruit due to various reasons.

Thus, if someone is having symptoms of a severe allergic reaction, they must consult their doctor immediately to avoid further complications and discomfort.(30)

The Bottom Line

Now that you know the advantages of eating strawberries every day, consider adding them to your daily diet and get a nutritional boost. One of the easiest ways to incorporate strawberries in your diet is by cleaning them and placing them at a place where they are easily visible.

All the above-mentioned nutritional benefits of strawberries can be easily enjoyed by incorporating this fruit in salads, smoothies, desserts, and juices. You can even rely on the extract of this fruit and consume it in the form of jams, squashes, jellies, and chocolates.

Fun fact: Did you know that strawberries can have different shades including white, pink, golden, and yellow? Strawberries also have more vitamin C than oranges. Some people have a phobia of strawberries (Fragaria phobia).

Benefits of Strawberry FAQS

Can I eat strawberries every day? 

Yes, you can safely eat strawberries every day. Eating strawberries every day will give decent amounts of antioxidants and fibre to your body. It will also reduce the risk of certain types of cancer and improve your brain and heart health. Remember to not overdo it; taking 1-2 servings of strawberries every day may be helpful, but excessive consumption of anything may upset the stomach and cause diarrhoea or indigestion.

What diseases can you get from eating strawberries?

Strawberries are good for your health. However, sometimes they might get contaminated with some harmful bacteria known as pathogens. In that case, eating such contaminated strawberries may lead to diarrhea, stomach issues, nausea, and skin allergies. 

Are strawberries good for your stomach?

Strawberries are good for your stomach and digestion. These exotic red fruits are full of antioxidants, which make them good for your stomach. Moreover, strawberries are a rich source of fibre, which aids in digestion. 

How many strawberries should you eat in a day?

An adult should not eat more than 8 strawberries in a day. Eating more than 8 strawberries may spike up your blood sugar levels. 

Are strawberries good for skin?

Yes, strawberries are good for the skin. These delicious red fruits are loaded with antioxidants and anti-inflammatory properties. That helps to protect the skin against harmful UV rays. Eating strawberries also helps delay aging. 

When is the best time to eat strawberries?

The best time to enjoy the health benefits of strawberries is when they are in season, i.e., from April to June. There is no prominent study that supports a particular time of the day as the best/worst time to eat strawberries. However, according to Ayurveda and many health professionals, eating anything raw after 4 p.m. is advised against.

Is strawberry a superfood?

Strawberries can be considered a superfood (or superfruit in this case) as they are packed with nutrition

Can eating strawberries help you become smart?

Strawberries are rich in antioxidants and have anti-inflammatory effects, which can play an important role in improving brain functioning.

Which is the largest producer of strawberries in the world?

China is the biggest producer of strawberries, with about 38,01,865 tonnes in volume per year. United states of America and China together provide 57% of the strawberries to the world.

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Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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