(and several other varieties)
Health and Nutritional Benefits
The strawberry fruit, especially when eaten in large amounts, is an excellent source of different vitamins, minerals, and nutrients, including vitamin C, manganese, potassium, and folate (vitamin B9). Strawberries are also rich in antioxidants and plant compounds, which are beneficial to both heart health and blood sugar.
Strawberries have a high water content at 91% and contain 7.7% amount of carbohydrates, 0.7% amount of protein, and 0.3% amount of fat.
For every 100 grams (or 3.5 ounces) of raw strawberry fruit consumed, you get the following nutritional content:
- Although fresh strawberries taste sweet, they generally don’t cause big spikes in blood sugar levels. Their total carb content is relatively low compared to the high amounts of water they have which is less than 8 grams of carbs per 100 grams of fruit.
- Most of the carbs in strawberries come from fiber and simple sugars, including glucose, sucrose, and fructose. Fiber comprises about 26% of the fruit’s carb content, which is equivalent to 2 grams of fiber for every 100-gram serving of the fruit.
- Dietary fibers from strawberries are essential in feeding the friendly bacteria present in our gut and improving our digestive health. They can also help in weight loss and the prevention of many health conditions and diseases.
- With a glycemic index (GI) score of 40, strawberries are considered safe for diabetics.
Vitamins and Minerals
- Strawberries are rich in vitamin C, manganese, potassium, and folate (vitamin B9). To a lesser extent, they also provide copper, iron, phosphorus, magnesium, and vitamins B6, E, and K.
- Having a good amount of vitamin C and manganese, the fruit is considered an excellent source of antioxidant that is crucial to boosting the immune system, promoting skin health, and supporting many bodily processes.
- Its potassium content, on the other hand, helps in many important body functions, including regulating blood pressure, improving nerve signals, and supporting muscle contractions.
- Finally, folate, a B vitamin that is necessary for producing red and white blood cells in the body, is also present in strawberries. This makes the fruit beneficial for normal cell function and tissue growth.
Strawberries are not only bright, fragrant and flavorful fruits that are easy to grow at home. More importantly, they provide many nutritional benefits that support one’s health and well-being.
- Heart health
Eating 1 to 2 cups of strawberries daily can help you lower total and LDL cholesterol. Eating at least three servings a week lowered the risk of heart attack in women by 32% in one study.
- Blood pressure
Eating strawberries can help lower blood pressure due to their high potassium content.
Antioxidants in strawberries can reduce the formation of blood clots linked with strokes.
- Blood sugar
Due to their low glycemic index, studies show that eating strawberries in quantities of at least 2 to 3 servings per week can lower the risk of developing Type 2 diabetes. From another study, eating one cup of strawberries along with table sugar reduced the blood glucose spike from the sugar. Another study also found that eating 37 strawberries daily significantly lowered the risk of diabetes complications, such as kidney disease and neuropathy.
Like blueberries, antioxidants in strawberries help to decrease inflammation and block the growth of tumors.