Health Benefits of Strawberries

Description:

The antioxidant-rich strawberries can help improve the heart health, increase HDL (good) cholesterol levels, and lower your blood pressure. They can also help better your brain function, and enhance eye and skin health, arthritis, and gout. The polyphenolic content of strawberries makes them beneficial for improving the immune system, helping to prevent various types of cancers, and reduce the signs of premature as well.

Strawberry Nutrition:

Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich and abundant in antioxidants and polyphenols. According to the USDA National Nutrient Database, one cup of strawberries contains only 49 calories and provides 3g of fiber and 12g of carbohydrates.

 Improve Heart Function:

Strawberries have high levels of heart-healthy antioxidants such as ellagic acid and flavonoids like anthocyanin, catechin, quercetin, and kaempferol. According to a 2004 research report by [5]Susan Hannum, Ph.D., Nutritional Sciences, University of Illinois, these phenolic compounds help lower the risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol.

Dr. Eric Rimm, a professor at Harvard School of Public Health and Harvard Medical School, found in his study that young and middle-aged women who had three or more servings of a half cup of strawberries or blueberries weekly were 34% less likely to have a heart attack. [6] This was compared to women who ate fewer berries. According to Dr. Rimm, the high levels of anthocyanins in the berries relax the blood vessels, helping lower blood pressure and preventing cardiovascular problems. Additionally, the high fiber content, vitamin C, and folate in strawberries form an ideal cardiac health trio, as they effectively reduce cholesterol in the arteries and vessels.

Help Prevent Cancer:

Vitamin C, folate, anthocyanins, quercetin, and kaempferol are just a few of the many flavonoids in strawberries that act as excellent antioxidants. Together, they form a strong line of defense to fight cancer and tumor growth. Research published in the journal Antioxidants showed that colorectal cancer was inhibited in mice that were given a strawberry-enriched diet for 13 weeks. Furthermore, the daily intake of strawberries is connected to a drastic reduction in the presence and metastasis of cancer cells.A study done by experts from The Ohio State University showed that freeze-dried strawberry powder has the potential to prevent esophageal cancer.

Weight Loss:

Strawberries boost the production of the adiponectin and leptin, both of which are fat-burning hormones.They help reduce appetite, decrease blood sugar, and reduce body weight and fat, all of which promote weight loss. Also, strawberry lemonade sparkling water is a natural way of flavoring water and increasing liquid intake, which also helps in shedding pounds.

Hair Health:

The rich variety of antioxidants, ellagic acid, and vitamins help battle hair loss, moisturize the hair, and prevent dandruff.

How to use: For glossy hair, mix 5-6 crushed strawberries with 1 tablespoon of yogurt. Massage this into damp hair and rinse off after 10-15 minutes. Shampoo as usual. This works as a natural hair conditioner.

Strawberry Side Effects:

Excessive consumption of strawberries may cause:

  • Diarrhea and gas
  • Liver disease
  • Yellow skin (jaundice)
  • Pain and swelling (inflammation) of the lining of the respiratory tract
  • Gout, arthritis
  • Nervous tension
  • Water retention (edema)
  • Kidney ailments, kidney stones
  • Fever
  • Allergic reactions
  • Lethargy

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.

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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