Strawberries are a favorite fruit of both children and adults. Not only delicious, strawberries also bring great health benefits. However, strawberries are also a fruit that can cause allergies in children.

1. Origin of strawberries

Strawberries (Fragaria ananassa) originated in Europe in the 18th century, are bright red, sweet and fragrant. They are a hybrid of two natural strawberries from North America and Chile. First grown in ancient Rome, strawberries are now the most popular berries in the world. In France, they are even considered an aphrodisiac. These red gems are good for your heart in different ways.

2. Nutritional value of strawberries

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

Nutrients in 100 grams of fresh strawberries are:

• Energy: 32 calories
• Water: 91%
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Sugar: 4.9 grams
• Fiber: 2 grams
• Fat: 0.3 grams

The nutritional value of strawberries contains many micronutrients that are beneficial to humans.

2.1. Carbs

Fresh strawberries are mostly water, so their total carb content is very low – less than 8 grams of carbs per 100 grams of fresh strawberries.

Most of these berries are derived from simple sugars – such as glucose, fructose and sucrose – but they also contain a fair amount of fiber.

Strawberries have a relatively low glycemic index (GI) of 40, which means they won’t cause a spike in blood sugar and are considered safe for people with diabetes.

2.2. Fiber

Fiber comprises about 26% of the carb content of strawberries. 100 grams of strawberries provide 2 grams of fiber – both soluble and insoluble. Fiber is important for feeding the beneficial bacteria in your gut and improving digestive function. It’s also helpful for weight loss and may help prevent a variety of diseases.

2.3. Vitamins and Minerals

The most abundant vitamins and minerals in strawberries are:

• Vitamin C
• Manganese  (commonly found in large amounts in whole grains, legumes, fruits and vegetables)
• Folate (vitamin B9) (folate is important for normal tissue growth and cell function – especially for pregnant women and older adults)
• Potassium  (This mineral is involved in many essential body functions, such as blood pressure regulation)
  Strawberries are also a good source of iron, copper, magnesium, phosphorus and vitamins B6, K and E

Vitamin C and many other minerals are found in strawberries.

2.4. Anthocyanins

More than 25 different anthocyanins have been found in strawberries, with Pelargonidin being the most abundant. Foods rich in anthocyanins have been linked to a variety of health benefits, especially heart health.

2.5. Ellagitannin and ellagic acid

Strawberries are a top source of phenolic antioxidants, containing 2 to 11 times more than other fruits. They have significant health benefits including fighting bacteria and reducing the risk of cancer.

3. Health benefits of strawberries

The health benefits of strawberries can be easily remembered if you think of them as strawberries. Strawberries are very heart-shaped and heart-colored, and they are also great for protecting your heart, increasing HDL (good) cholesterol, lowering blood pressure, and protecting against cancer. Strawberries are rich in antioxidants and plant compounds, which have benefits for heart health and blood sugar control.

Because strawberries are high in vitamins, fiber, and especially high in antioxidants called polyphenols, they are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits for antioxidant capacity and are a good source of manganese and potassium.

Strawberries are an excellent source of vitamin C. Just one small serving – about eight strawberries – provides more vitamin C than an orange. They also contain a good amount of folate (vitamin B9) and potassium.

Strawberries are very good for people with high blood pressure.

3.1. Eating strawberries reduces the risk of many chronic diseases

Strawberries can improve heart health, reduce blood sugar levels and help prevent cancer.

Strawberries are classified as berries. Large-scale observational studies in thousands of people who enjoy eating berries have a lower risk of heart-related death. According to a study in middle-aged people, berries can improve HDL (good) cholesterol, improve blood pressure and platelet function in the blood.

In addition, strawberries also help

• Improve blood antioxidant status
• Reduce oxidative stress
• Reduce inflammation
• Improve blood vessel function
• Improve high blood lipids
• Reduce harmful oxidation of LDL cholesterol

A study has been conducted on strawberry supplementation for people with type 2 diabetes or metabolic syndrome (mainly found in overweight or obese people). After 4 to 12 weeks of supplementation, participants had significant reductions in several key risk factors, including LDL (bad) cholesterol, markers of inflammation, and oxidized LDL particles.

3.2. Strawberries help regulate blood sugar

When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream. Your body then begins to secrete insulin, which tells your cells to take sugar from your blood and use it for fuel or storage.

Strawberries appear to slow the digestion of glucose and reduce spikes in both glucose and insulin after a carb-rich meal, so they may also be beneficial for regulating blood sugar and may be of use to diabetics.

3.3. Strawberries may help prevent cancer

Cancer is a disease characterized by the uncontrolled growth of abnormal cells. The formation and progression of cancer is often linked to oxidative stress and chronic inflammation.

Regular use of strawberries helps prevent cancer.

Some studies suggest that berries may help prevent certain types of cancer through their ability to fight oxidative stress and inflammation. Strawberries have been shown to inhibit tumor formation in animals with oral cancer and in human liver cancer cells. This is because strawberries are rich in ellagic acid and ellagitannins, which have been shown to inhibit the growth of cancer cells.

3.4. Some unwanted effects of strawberries

Strawberries have many good benefits, but allergies are quite common – especially in young children.

Strawberries contain a protein that can cause symptoms in people who are sensitive to birch or apple pollen – a condition known as pollen food allergy. The allergenic protein is thought to be linked to strawberry anthocyanins.

Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat. Strawberries can also cause respiratory problems in severe cases.

4. Tips for selection

Choose medium-sized, firm, plump, deep red berries. Once picked, they do not ripen further. Strawberries can be eaten fresh or are also used in many jams, jellies, syrups, smoothies, and desserts.