15 Health Benefits of Strawberries That Are Backed by Science
Did you know? The eye-catching bright red-colored, juicy, sweet strawberries are not fruit but an enlarged flower. However, they are one of the most famous and loved berry fruits in the world. Yes, strawberries are high in nutritional value and consist of various vitamins, minerals, and other compounds essential to living a healthy life.
Strawberries can be consumed as a dessert, salad, or with yogurt, and more based on your lifestyle and preference. Comparatively low in calories and sugar than any other fruits such as apples and bananas, strawberries are sweet snacks high in fiber and nutrients. Natural receptors of vitamins, and fiber, strawberries are listed in the top 20 high antioxidants fruits available.
1. Immunity Booster
To your surprise, strawberries are the strong immunity boosters. Rich in vitamin C, it helps in maintaining a healthy immune system. With this, it protects your body and equips it with the ability to fight against infections. With vitamin C being a powerful and fast-working antioxidant, it helps your body avoid sickness and recover faster. Vitamin C also plays a crucial role in the wound healing process and fight against respiratory infections.
Most of the mammals on earth produce vitamin C naturally but human beings are an exception. Hence, the consumption of fruits like strawberries is essential to gain vitamin C which acts as an immunity booster.
2. Protect Heart
Heart problems occur due to numerous factors, one being the eating pattern. Unhealthy eating habits lead to various other diseases that eventually affect the heart. Strawberries come with heart-healthy antioxidants. Richly available antioxidants such as ellagic acid, and flavonoids like quercetin, kaempferol, anthocyanin, and catechin, play a vital role in protecting your heart. These antioxidants save your heart from potential heart problems.
The availability of antioxidants like anthocyanin prevents the build-up of LDL, a bad cholesterol, and protects your heart. Anthocyanin relaxes the blood vessels and it eventually leads to lower blood pressure and protection of your heart.
3. Improve Brain Function
Strawberries are blessings to the brain. An abundance of vitamin C, iodine, and phytochemicals available in strawberries helps in the optimal functioning of the nervous system. Moreover, the availability of potassium in strawberries promotes better blood flow in the brain which enhances the brain's cognitive functions. The anti-inflammatory contents in strawberries have a huge role to play in protecting the brain.
Enriched with antioxidants, strawberries protect brain cells from getting damaged due to free radicals. The antioxidants change the way brain neurons communicate, eventually enhancing brain health. Include 7-8 strawberries in one serving to your diet and notice the changes.
4. Regulate Blood Pressure
Rich in nutrients and antioxidants, strawberries help regulate the blood pressure. People with high blood pressure or hypertension are highly recommended to have strawberries. Rich in potassium and various other powerful antioxidants, strawberries can help lower high blood pressure. As discussed previously, the presence of antioxidants relaxes and opens up the lining of blood vessels, ensuring smooth blood flow and eventually lowering blood pressure.
If you are not allergic to strawberries, make sure you have them to ensure maintained/lower blood pressure. Starting eating strawberries and reap its benefits.
5. Regulate Blood Sugar Levels
Yes, strawberries are low in sugar themselves. Hence, can be consumed by both diabetic and non-diabetic individuals. In the case of non-diabetic individuals, the polyphenols available in strawberries help to improve insulin sensitivity. Strawberries being not so sugary, help to metabolize other forms of glucose too. On top, strawberries have ellagic acid, which slows down the digestion process of carb-rich foods. This acid along with other antioxidants helps in keeping the sugar level post the starchy meal in control.
Moreover, strawberries have a low glycemic index and do not cause a sharp increase in sugar levels even when consumed by a diabetic individual. Strawberries are rich in fiber which helps regulate blood sugar levels.
6. Lowers the Risk of Cancer
At this point, we know that strawberries are a rich source of nutrients and various antioxidants. The abundant availability of vitamin C helps in boosting immunity and eventually lowers the chances of infections. Likewise, strawberries being a good source of vitamin C and fiber, help prevent cancer too. It has ellagic acid which hinders the development of cancerous cells.
Berries including strawberries help prevent cancer with their nutritional properties to fight against inflammation and oxidative stress. Thus, with its nutrient composition, consumption of strawberries aids in the prevention and treatment of cancer.
7. For a Glowing Skin
Strawberries are just more than a sweet snack. In the list of numerous benefits that strawberry has to offer, enhancing skin glow is also one of them. Generously available vitamin C, salicylic acid, ellagic acid, and various antioxidants help you have glowing skin. Vitamin C cleanses skin and keeps your skin healthy, salicylic acid removes dead skin cells and tightens the skin pores, and ellagic acid reduces hyperpigmentation and dark spots.
Hence, this nutrient-rich fruit aids you in improving skin tone, calms down irritated skin, and protects your skin from harmful UV rays.
8. Provides Better Eyesight
The power and importance of vitamin C is back! A generous source of vitamin C, having strawberries helps you prevent various eye conditions like vision defects, dry eyes, macular degeneration, and more. Hugely available antioxidants and vitamin C in strawberries aid in repairing eye tissues. The antioxidants in strawberries help prevent cataracts too.
For a healthy and strong eye cornea and retina, eating strawberries is highly recommended as it is rich in vitamin C. Furthermore, vitamin C helps protect the eyes from exposure to free radicals that come from the sun's UV rays and damage the protein content in the eye lens.
9. Aid in Weight Loss Journey
Maintaining a healthy weight is essential for a healthy heart and preventing various diseases. Strawberries can do wonders in weight management. Strawberries are low in calories, free of fat, and have lower sodium and sugar content naturally. Snacking on strawberries minimizes appetite, lowers blood sugar levels, and ultimately reduces body weight. Strawberries have antioxidants namely anthocyanins that increase the production of fat-burning hormones like adiponectin and leptin.
These hormones in this magical anti-inflammatory fruit promote metabolism and reduce appetite, eventually leading to weight loss.
10. Prevent Constipation
Fiber is a must when it comes to preventing constipation. Dietary fiber helps maintain bowel health and it's available on strawberries. Fiber in strawberries helps improve digestion and prevent constipation. Consuming strawberries restrains the production of carbohydrate digestive enzymes that result in fat loss gradually.
If you frequently undertake medicines for constipation and indigestion, try adding strawberries to your diet and witness the difference. With moderate fiber content in strawberries, it is also recommended for children with constipation. Make sure you do not overeat it as it may lead to diarrhea.
11. For White Teeth
A red fruit whitening the teeth? It may sound unusual but yes, strawberries do that. Strawberries contain malic acid, an acid known to have bleaching properties. This property in strawberries helps whiten lightly stained teeth. Additionally, malic acid helps in the production of saliva in the mouth. Saliva prevents tooth decay, a major cause of tooth discoloration. In order to whiten the teeth, you can consume the strawberries and rub the flesh on the teeth.
Strawberries may act as a tooth-whitening agent, but make sure you take good care of your oral hygiene for brighter teeth.
12. Relieve Arthritis and Gout
Relieve pain in the joints with strawberries. Fruit rich in antioxidants and nutrients helps reduce arthritis pain. Rich in antioxidants, strawberries are detoxifiers that not only help relieve arthritis and gout, it also prevent the deterioration of muscles and tissue, drying up of joint fluids, and many more. Strawberries also help fight knee osteoarthritis, the most common form of arthritis.
Holder of polyphenols and nutrients, strawberries help reduce pain and inflammation of knee osteoarthritis. Strawberries aren't a substitute of medication, but only a medium to relieve pain to some extent. Hence, gulp strawberries as you rest to distract yourselves from the pain of arthritis and gout.
13. Lower Cholesterol
Reduce the low-density lipoprotein (LDL), a bad cholesterol in the body and your heart will thank you. Strawberries can help lower cholesterol naturally. The strong antioxidant, anthocyanin available in strawberries helps lower the LDL cholesterol. Another one is the soluble fiber, pectin present in strawberries. It also helps in lowering LDL levels. Consumption of strawberries prevents any other oxidative damage and reduces bad cholesterol.
Serve yourself with 7 whole strawberries each day and spot the difference in cholesterol level. Include strawberries in your diet for a healthier heart and happier life.
14. Prevent Hair Fall
As discussed repeatedly, strawberries are rich in nutritional value. The antioxidants, and vitamins available in this fruit have numerous benefits including the prevention of hair fall. Split ends and hair fall are the result of nutrient deficiency in our bodies. In order to prevent hair damage, vitamin C is essential and strawberries are rich in vitamin C. It stimulates iron absorption and promotes hair growth. It also helps in treating dandruff in the hair. In addition to vitamin C, strawberries have silica. Silica helps slow down baldness and contributes to hair growth.
Just the strawberries can do the magic. Have or apply the paste and boost your hair growth, reducing hair damage.
15. Help With Bloating
Bloating is a condition caused by gas where the belly feels full and tight. It is common for menstruating women, but not for all. Having strawberries can help you fight various health conditions, and bloating is one of them.
Not just by gas, bloating can be caused by numerous reasons. Don't worry, strawberries are here to rescue you. Strawberries are rich in potassium which helps with losing water weight and reducing bloating. Also, strawberries are full of water and contain healthy fruit fiber that helps in improving digestion. Improved digestion means decreased bloating. Menstruating women can reduce the episodes of bloating by having strawberries regularly.
Nutritional Composition of Strawberries
As per the reports of the United States Department of Agriculture, 1 cup of fresh and sliced strawberries (166g) has the following nutrients.
- Calories: 53
- Water: 151 g
- Protein: 1.11g
- Carbohydrates: 12.7g
- Fiber: 3.30g
- Calcium: 26.6mg
- Iron: 0.68mg
- Magnesium: 21.6mg
- Phosphorus: 39.8mg
- Potassium: 254 mg
- Vitamin C: 97.6mg
- Folate: 39.8mg
Including the nutrients above, strawberries are also a good source of phytochemicals such as ellagic acid, and a variety of flavonoids like quercetin, anthocyanins, catechin, etc.
Add strawberries, nutrient-rich fruit to your diet and reap the health benefits. To lead a happier, healthier life; have 7-8 strawberries a day. You can have it as a dessert, fruit, salad or juice.
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