Berries, in general, are considered a superfood with many health benefits. Strawberries stand out as a particularly appealing and versatile fruit, offering a wealth of vitamins, minerals, and antioxidants. Consuming strawberries daily may have several health benefits. This article explores the numerous health benefits associated with incorporating strawberries into your diet, supported by scientific research and expert opinions.
Nutritional Profile of Strawberries
Strawberries are nutritional powerhouses, packed with essential vitamins and minerals. The nutrients in 3.5 ounces (100 grams) of raw strawberries are:
- Calories: 32
- Water: 91%
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Sugar: 4.9 grams
- Fiber: 2 grams
- Fat: 0.3 grams
They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control (1, 2).
Vitamins and Minerals: Strawberries contain many vitamins and minerals the body needs to stay healthy, including vitamin A, magnesium, potassium, and folate (vitamin B9). The most abundant vitamins and minerals in strawberries are:
- Vitamin C: Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health (7, 8). Eating just eight strawberries provides the body with its daily vitamin C intake.
- Manganese: Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body (9).
- Folate (vitamin B9): One of the B vitamins, folate is important for normal tissue growth and cell function - and fundamental for pregnant women and older adults (10, 11, 12).
- Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure (13, 14).
To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.
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Antioxidants and Plant Compounds: Strawberries are loaded with antioxidants and beneficial plant compounds, including:
- Pelargonidin: The main anthocyanin in strawberries, this compound is responsible for the bright red color (15).
- Ellagic acid: Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits (16).
- Ellagitannins: Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut (16).
- Procyanidins: These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects (17, 18, 19).
Impact on Cognitive Function
San Diego State University researchers say eating an equivalent of two servings of strawberries daily can help improve cognitive function. In a study conducted by Dr. Shirin Hooshmand and her team at San Diego State University, 35 healthy men and women between the ages of 66 and 78 consumed either 26 grams of freeze-dried strawberry powder (equivalent to two servings of fresh strawberries) or a control powder daily for eight weeks. At the end of the study, researchers found that those who ate the strawberries increased their cognitive processing speed by 5.2% when compared to those who took the control powder.
Cardiovascular Benefits
Strawberries offer significant benefits for the cardiovascular system. Past studies have shown that berries help ease inflammation and help protect certain areas of the body, such as the gut microbiome and cardiovascular system. The San Diego State University study also revealed that participants who consumed strawberries lowered their systolic blood pressure by 3.6%.
Dr. Hooshmand noted that previously published research has already shown some of the acute and long-term cardiovascular health benefits of strawberries in different populations, so this confirms some of those findings. "This study demonstrates that consuming strawberries may promote cognitive function and improve cardiovascular risk factors like hypertension. We’re encouraged that a simple dietary change, like adding strawberries to the daily diet, may improve these outcomes in older adults."
Antioxidant Capacity
Strawberries are known to have a large amount of antioxidants, including polyphenols and phytosterols. The study at San Diego State University demonstrated that consuming strawberries increased antioxidant capacity by 10.2% compared to the control group. Polyphenols have antioxidant and anti-inflammatory properties, and phytosterols aid in lowering cholesterol levels.
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Blood Sugar Regulation
Strawberries can play a role in regulating blood sugar levels. Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb-rich meal, compared to a carb-rich meal without strawberries (53, 54, 55, 56). Thus, strawberries may be particularly useful for preventing metabolic syndrome and type 2 diabetes.
Potential Role in Cancer Prevention
A number of studies suggest that berries may help prevent several types of cancer through their ability to fight oxidative stress and inflammation (59, 60, 61). Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer cells (62, 63). The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells (64, 65).
Allison Tallman, a registered dietitian and founder of Nourished Routes, expressed interest in further research on strawberries and cancer prevention, given their antioxidant components.
Gut Health
Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases (5, 6).
Incorporating Strawberries into Your Diet
Experts recommend that most adults eat 1 1/2 to 2 cups of fruit each day. About eight large strawberries are equal to one cup of fruit. Strawberries are very healthy, containing many antioxidants and vitamins. They’re also low in calories, containing only about 32 calories per half a cup.
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A Closer Look at Strawberry Composition
Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%). Fresh strawberries are very high in water, so their total carb content is very low - fewer than 8 grams of carbs per 3.5 ounces (100 grams). The net digestible carb content is fewer than 6 grams in the same serving size. Most of these berries’ carbs come from simple sugars - such as glucose, fructose, and sucrose - but they also contain a decent amount of fiber.
Strawberries have a glycemic index (GI) score of 40, which is relatively low (4). This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.
Fiber comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber - both soluble and insoluble.
A Note on Allergies
Strawberries are usually well tolerated, but allergy is fairly common - especially in young children. Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples - a condition known as pollen-food allergy (66, 67, 68). Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat, as well as breathing problems in severe cases (69).
The allergy-causing protein is believed to be linked to strawberries’ anthocyanins. Colorless, white strawberries are usually well tolerated by people who would otherwise be allergic (70). Furthermore, strawberries contain goitrogens that may interfere with the function of the thyroid gland in people with thyroid problems (71).
Historical Context
Strawberries (genus Fragaria) were first grown in gardens in France in the late 18th century. However, they could be found in the wild as far back as Roman times. The strawberry (Fragaria ananassa) originated in Europe in the 18th century. It is a hybrid of two wild strawberry species from North America and Chile. Today, strawberries are grown in many parts of the world, with most production occurring in the United States, Turkey, and Spain. Interestingly, although strawberries are considered a “berry,” they are technically an accessory or aggregate fruit because of how they grow.
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