Strawberries are one of the most popular berries. They have many health benefits due to their high nutritional and antioxidant content.

If you are a strawberry lover, you will be happy to know that this is one of the healthiest fruits you can find. They are a great source of vitamin C and antioxidants, and they can also help our bodies stay healthy in many other ways. Strawberries have many health benefits that should be taken advantage of whether eaten fresh or frozen.

1. Nutritional composition of strawberries

Strawberries are high in vitamins, antioxidants and other important nutrients.

Strawberries  are mainly composed of water (91%) and carbohydrates (7.7%). They contain only small amounts of fat (0.3%) and protein (0.7%).

Nutrients in 100g of strawberries:

• Calories: 32
• Water: 91%
• Protein: 0.7g
• Carbs: 7.7g
• Sugar: 4.9g
• Fiber: 2g
• Fat: 0.3g

Carbs

Fresh strawberries are very watery, so their total carb content is very low, with less than 8g of carbs per 100g.

They have less than 6g of digestible carbs in the same serving. Most of the carbs in these fruits come from simple sugars – such as glucose, fructose and sucrose – but they also contain a moderate amount of fibre.

Strawberries have a glycemic index (GI) of 40, which is relatively low.

Fibre

Fibre makes up around 26% of the carb content in strawberries. A 100g serving of strawberries provides 2g of both soluble and insoluble fibre.

Fibre is important for feeding the friendly bacteria in your gut and improving digestive health. It’s also helpful for weight loss and can help prevent many diseases.

2. Some health benefits of strawberries

2.1 Antioxidants in strawberries can reduce inflammation

Antioxidants and vitamin C in strawberries help reduce chronic inflammation and related health problems.

Strawberries are rich in antioxidants and vitamin C, natural anti-inflammatories that help reduce chronic inflammation and related health problems. According to a 2021 study published in the journal Antioxidants, the antioxidants in strawberries may help prevent and manage conditions associated with inflammation, such as cardiovascular disease  and  diabetes.

Strawberries are particularly high in antioxidants, such as vitamin C, flavonoids, and phenolic acids. The antioxidants in strawberries have been linked to improved inflammation. Research suggests that eating strawberries may also increase total antioxidant status.

What’s more, in addition to their anti-inflammatory benefits, the antioxidants in strawberries may even reduce symptoms of arthritis. One study reported reduced pain and inflammation in obese adults who drank 50 grams of a frozen strawberry drink daily for 12 weeks.

Surprisingly, strawberries are also great at helping to protect us from allergies. This is because they are anti-inflammatory and contain a special flavonoid called fisetin. Fisetin works to help our body’s immune system control inflammatory responses to potential allergens.

2.2 Good for diabetics, helps control blood sugar

Studies show that strawberries can help reduce insulin response and improve insulin resistance. Because strawberries have a low GI, they do not cause a spike in blood sugar when eaten. Their high fiber content also helps slow down the absorption of sugar, making them a great choice for regulating blood sugar. Especially when eaten with a high-carb meal. It is the colorful anthocyanins that seem to have this effect.

Strawberries have a low glycemic index, but you should not eat too many at once because they can still cause a rapid spike in blood sugar.

Strawberries contain protective plant compounds called polyphenols, two of which – ellagic acid and ellagitannins – have shown promise in helping to control some of the effects of  type 2 diabetes.

2.3 May reduce the risk of heart disease

Strawberries are rich in colourful pigments that have protective effects – thanks to their high content of heart-healthy compounds like anthocyanins, research suggests that strawberries may help protect your cardiovascular system by supporting healthy blood pressure and cholesterol levels. A good source of heart-healthy nutrients, including potassium, folate and vitamin C, strawberries may help control blood pressure. These heart-healthy benefits reduce cardiometabolic risk factors that lead to chronic diseases like heart disease.

Eating strawberries may reduce the risk of heart disease. Various studies have found heart-healthy benefits from consuming strawberries or strawberry supplements. Although the results are conflicting, some studies have shown that eating strawberries reduces blood lipids and systolic blood pressure.

2.4 Strawberries contain flavonoids that boost brain health

According to a 2022 systematic review in Scientific Reports (USA), polyphenols in strawberries act as antioxidants that may help maintain cognitive function as we age, promote brain health, and support mental clarity.

Strawberries are thought to have neuroprotective effects. A 2021 study in the scientific journal Molecules found that long-term strawberry consumption was associated with slower rates of cognitive decline with age. Plant compounds called flavonoids in strawberries may help reduce inflammation in the brain and delay age-related memory loss, potentially reducing the risk of Alzheimer’s disease in older adults.

2.5 Strawberries May Boost Digestion, Support Gut Health

A 2020 study published in the journal Nutrients concluded that with their high fiber content, strawberries may help support healthy digestion, prevent constipation, and feed beneficial bacteria in the gut. Fiber is essential for digestive health, overall metabolic health, heart health, and more. Eating plenty of fiber on a daily basis may even reduce your risk of certain cancers.

Strawberries are a rich source of polyphenols and fiber, both of which have prebiotic properties, meaning they provide a fuel source for the beneficial bacteria that live in your gut that support healthy digestion. This fiber promotes regularity, prevents constipation, and feeds beneficial bacteria in the gut. By regularly including strawberries in your diet, you may promote an increase in bifidobacteria, which helps keep your digestive system in tip-top shape.

2.6 May help with weight control

Strawberries have a low glycemic index (GI) and therefore help regulate blood sugar levels. Studies have shown that a diet rich in low GI foods may be beneficial for weight control and reduce the incidence of obesity-related diseases.

2.7 Promotes healthy, glowing skin

Strawberries are packed with antioxidants, including vitamin C, which supports collagen production and skin health, giving us plump, youthful-looking skin. Since vitamin C also fights free radicals, it can also help prevent wrinkles and premature aging. This makes strawberries a good addition to your diet for healthy, glowing skin.

2.8 May help keep your eyes healthy

The flavonoids and phenolic phytocehmicals found in strawberries are also great for keeping your eyes healthy as they are thought to reduce the risk of conditions such as macular degeneration.

Meanwhile, the vitamin C content can also help protect our eyes from free radicals from the sun’s harsh UV rays, as well as strengthen the cornea and retina.

3. Are strawberries safe for everyone?

Strawberries are generally safe for most people. However, strawberry allergies can occur but are rare. Strawberries, along with fruits such as apples, peaches, avocados and blueberries, contain natural substances called salicylates. Some people who are sensitive to salicylates may experience an allergic reaction. However, research suggests that allergic reactions to strawberries are due to food intolerance rather than a general allergic reaction.

Symptoms of a strawberry allergy include headaches, skin rashes, stomach pain, asthma, or even anaphylaxis. But for most people, strawberries are a fun and safe addition to a healthy diet. If you are sensitive to salicylates, consider eating them before you eat them or consult your doctor or dietitian.

Strawberries also contain goitrogens, compounds that can interfere with thyroid function, so people with thyroid disease should minimize their intake. Strawberries are high in histamine, which means that people with histamine intolerance may need to moderate their intake. While strawberries are generally safe for most people, it is important to be aware of the possibility of an allergy or sensitivity. When enjoying strawberries, be sure to wash them thoroughly before eating.

Strawberries are packed with antioxidants and essential nutrients that can reduce inflammation, support heart health, enhance cognitive function, aid digestion, and help regulate blood sugar. Adding a daily serving of strawberries to your diet is a great way to support overall good health.