The strawberry is called 'the queen of fruits' in Asian countries because it's packed with health benefits. Compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients.
Nutrional Breakdown
Strawberries are rich in the essential nutrients vitamin C, potassium, folic acid and fiber. One cup of fresh strawberries contains 160% of your daily needs for vitamin C, for only 50 calories.
Serving size: 1 cup sliced fresh strawberries (166 grams):
Calories 50, Protein 1 gram, Carbohydrates 11.65 grams, Dietary fiber 3.81 grams, Calcium 23.24 mg, Iron 0.63 mg, Magnesium 16.60 mg, Phosphorus 31.54 mg, Potassium 44.82 mg, Selenium 1.16 mg, Vitamin C 94.12 mg, Folate 29.38 mcg, Vitamin A 44.82 IU.
This nutritional powerhouse also contain the mighty antioxidants anthocyanins, ellagic acid, quercetin and kaempferol, which all have been shown to have protective effects against certain types of cancer.
Health Benefits
Heart Disease
Regular consumption of anthocyanins, a class of flavonoids found in berries, can reduce the risk of a heart attack by 32% in young and middle-aged women. Women who consumed at least 3 servings of strawberries or blueberries per week fared best in the Harvard study.
The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) in animal studies. Quercetin may have the additional bonus of anti cancer effects.
The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the amino acid in the blood associated with damaging the inner lining of arteries.
The fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).
Blood Pressure
Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. A low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. A high potassium intake is associated with a 20% decreased risk of dying from all causes.
Diabetes
Strawberries are a low glycemic index food and high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows. Strawberries have a lower glycemic index (40) than many other fruits do.
Researchers discovered in 2011 that eating about 37 strawberries a day can significantly reduce diabetic complications such as kidney disease and neuropathy. The study showed that fisetin, a flavonoid contained in abundance in strawberries, promoted survival of neurons grown in culture and enhanced memory in healthy mice, along with prevention of both kidney and brain complications in diabetic mice.
Fight Cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body's best defense. A phytochemical called ellagic acid--also found in strawberries--is another. Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth. Strawberries also contain antioxidants lutein and zeathancins. Antioxidants are scavengers to free-radicals and neutralize the potentially negative effect they can have on our cells.
Boost Imunity
Strawberries are an excellent source of vitamin C. Most mammals--except for humans--have the ability to produce vitamin C naturally, which is why it's so important to get your daily requirement. One serving of strawberries contains 51.5 mg of vitamin C, about half of your daily requirement. Vitamin C is a well known immunity booster, as well as a powerful, fast-working antioxidant.
Promote Eye Health
The antioxidant properties in strawberries may also help to prevent cataracts--the clouding over of the eye lens--which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun's harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye's cornes and retina. While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Inflammation
The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-creative protein (CRP)--an indication of inflammation in the body.
Aid in Weight Management
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. Strawberries are naturally low calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar. Strawberries do contain natural sugars-though total sugars are fairly low with 4 grams per serving-and the total carbohydrate content is equivalent to less than a half slice of bread.
Promote Pre-natal Health
Aid in Weight Management
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. Strawberries are naturally low calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar. Strawberries do contain natural sugars-though total sugars are fairly low with 4 grams per serving-and the total carbohydrate content is equivalent to less than a half slice of bread.
Promote Pre-natal Health
Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mcg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby's brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.
