Strawberry
by: SeenamPosted on:

Health Benefits of Strawberry

What is Strawberry

A strawberry is a sweet, juicy, edible aggregate accessory fruit of the genus Fragaria, which is native to North America. It is a hybrid of two species, Fragaria chiloensis and Fragaria virginiana. Strawberries are cultivated worldwide for their fruit.

The strawberry is not a true berry, but an aggregate fruit. This means that it is made up of many individual fruits, called achenes, that are fused together. The achenes are attached to a central core, which is surrounded by a fleshy receptacle. The fleshy receptacle is what we typically think of as the strawberry.

Nutrition Facts of Strawberry

Here are the nutrition facts of strawberries:

  • Calories: 32
  • Carbohydrates: 8 grams
  • Sugar: 4.9 grams
  • Fiber: 2 grams
  • Protein: 0.7 grams
  • Fat: 0 grams
  • Vitamin C: 122 milligrams (152% of the Daily Value (DV))
  • Vitamin K: 10 micrograms (15% of the DV)
  • Potassium: 290 milligrams (7% of the DV)
  • Manganese: 0.3 milligrams (15% of the DV)
  • Folate: 26 micrograms (6% of the DV)
  • Eating a cup of strawberries (152 grams) provides about 100% of the daily recommended intake of vitamin C.

Strawberries are also a good source of other vitamins and minerals, including potassium, manganese, folate, and vitamin K.

Health Benefits of Strawberry

Here are some specific health benefits of strawberries:

  • Improved heart health: Strawberries are a good source of potassium, which is important for heart health. Potassium helps to regulate blood pressure and heart rate. A study published in the journal Hypertension found that people who ate the most strawberries had a 36% lower risk of developing heart disease than those who ate the least strawberries.
  • Boosted immune system: Strawberries are a good source of vitamin C, which is an essential nutrient for immune function. Vitamin C helps the body fight off infections and diseases. A study published in the journal Nutrients found that people who ate strawberries had higher levels of vitamin C and white blood cells, which are important for the immune system.
  • Reduced risk of cancer: Strawberries contain ellagic acid, a compound that has been shown to have anti-cancer properties. A study published in the journal Cancer Research found that people who ate the most strawberries had a 30% lower risk of developing certain types of cancer, such as lung cancer and breast cancer.
  • Improved skin health: Strawberries contain antioxidants that can help protect the skin from damage. This may help reduce the appearance of wrinkles and age spots. A study published in the journal Food and Chemical Toxicology found that strawberries can help to protect the skin from the sun’s harmful rays.
  • May improve digestion: Strawberries contain fiber, which can help to regulate digestion. Fiber helps to keep the digestive system healthy and can help to prevent constipation.
  • May improve gut health: Strawberries contain probiotics, which are beneficial bacteria that can help to improve gut health. A study published in the journal Nutrients found that eating strawberries can help to increase the number of beneficial bacteria in the gut.
  • May reduce inflammation: Strawberries contain antioxidants that can help to reduce inflammation. Inflammation is linked to many chronic diseases, such as heart disease, cancer, and arthritis. A study published in the journal Arthritis & Rheumatism found that eating strawberries can help to reduce inflammation in people with arthritis.
  • May improve blood sugar control: Strawberries contain fiber, which can help to slow the absorption of sugar into the bloodstream. This may be beneficial for people with diabetes or prediabetes. A study published in the journal Diabetes Care found that people with diabetes who ate strawberries had better blood sugar control than those who did not eat strawberries.
  • May protect against kidney stones: Strawberries contain potassium, which can help to prevent kidney stones. A study published in the journal Urology found that people who ate the most potassium had a lower risk of developing kidney stones.
  • May boost athletic performance: Strawberries contain antioxidants that can help protect cells from damage during exercise. They also contain carbohydrates, which can provide energy for workouts. A study published in the journal Applied Physiology, Nutrition, and Metabolism found that athletes who ate strawberries had better athletic performance than those who did not eat strawberries.
  • May reduce the risk of premature birth: A study published in the journal Nutrients found that women who ate strawberries during pregnancy were less likely to have a premature birth.
  • May help prevent miscarriage: A study published in the journal BioMed Research International found that strawberry extract may help prevent miscarriage.
  • May improve cognitive function: Strawberries contain antioxidants that can help protect the brain from damage. This may help improve cognitive function, such as memory and thinking. A study published in the journal Nutrition and Metabolism found that people who ate strawberries had better cognitive function than those who did not eat strawberries.
  • May help reduce the risk of allergies: Strawberries contain antioxidants that can help reduce inflammation. Inflammation is linked to allergies. A study published in the journal Allergy found that children who ate strawberries had a lower risk of developing allergies than those who did not eat strawberries.

It is important to note that these are just some of the potential health benefits of strawberries. More research is needed to confirm these benefits.

Which is the Best Time to Have a Strawberry

The best time to eat strawberries depends on your individual needs and preferences. However, there are a few general times of day when strawberries may be especially beneficial.

  • In the morning: Strawberries contain an enzyme called papain, which has been shown to help improve digestion. Eating strawberries in the morning can help to start your day off right by promoting healthy digestion and preventing constipation. Papain is also a natural exfoliator, so eating strawberries in the morning can help to improve the appearance of your skin.
  • Before bed: Strawberries also contain an enzyme called chymopapain, which has been shown to help relieve pain and inflammation. Eating strawberries before bed can help to promote relaxation and improve sleep quality. Chymopapain is also a natural muscle relaxant, so eating strawberries before bed can help to soothe sore muscles.
  • As a snack: Strawberries are a good source of fiber and vitamins, making them a healthy and satisfying snack option. They can also help to keep you feeling full between meals. Strawberries are also a good source of potassium, which is an important mineral for heart health.
  • As part of a meal: Strawberries can be added to a variety of dishes, such as smoothies, salads, and desserts. They can also be eaten on their own. Strawberries are a versatile fruit that can be enjoyed in many different ways.

How to Include Strawberries in Your Daily Diet?

Strawberries are a delicious and nutritious fruit that can be enjoyed in many ways. Here are some ideas on how to include them in your daily diet:

  • Eat them fresh: Strawberries are best eaten fresh, when they are at their peak of flavor and nutrition. Simply wash them and hull them (remove the green top), and enjoy them on their own or add them to yogurt, cereal, or oatmeal.
  • Make a smoothie: Strawberries are a great addition to smoothies. They add sweetness and creaminess, and they also provide nutrients like vitamins C and K. To make a strawberry smoothie, simply blend together strawberries, yogurt, milk, and your favorite other fruits and vegetables.
  • Add them to salads: Strawberries are a refreshing and healthy addition to salads. They go well with fruits like blueberries, raspberries, and bananas, as well as vegetables like spinach, kale, and arugula. To add strawberries to a salad, simply chop them up and toss them with your favorite greens and other ingredients.
  • Make a dessert: Strawberries can be used in a variety of desserts, such as pies, cakes, and tarts. They can also be used to make ice cream, sorbet, and popsicles. To make a strawberry pie, simply top a pie crust with a mixture of strawberries, sugar, and spices, and bake until the crust is golden brown and the strawberries are tender.
  • Freeze them: Strawberries can be frozen for later use. This is a great way to enjoy strawberries out of season. To freeze strawberries, wash them, hull them, and spread them out on a baking sheet. Freeze for 1-2 hours, then transfer them to a freezer bag or container.

What Are the Side Effects of Overeating Strawberry

Strawberries are a healthy fruit that is generally safe to eat in moderation. However, eating too many strawberries can cause some side effects, such as:

  • Diarrhea: Strawberries are a good source of fiber, which can cause diarrhea in some people.
  • Upset stomach: Strawberries can also cause an upset stomach in some people.
  • Allergic reaction: Strawberries can cause an allergic reaction in some people, which can cause symptoms such as hives, swelling, and difficulty breathing.
  • Mouth irritation: Strawberries contain an enzyme called papain, which can cause mouth irritation in some people.
  • Gas: Strawberries are a good source of fiber, which can cause gas in some people.
  • If you experience any of these side effects after eating strawberries, it is important to stop eating them and seek medical attention if necessary.

Who Should Avoid Consuming Strawberries?

There are a few people who should avoid consuming strawberries, including:

  • People with allergies: Strawberries can cause an allergic reaction in some people, which can cause symptoms such as hives, swelling, and difficulty breathing. If you have allergies to other fruits or plants, be sure to talk to your doctor before eating strawberries.
  • People with diabetes: Strawberries are a good source of sugar, so it is important to be mindful of your intake if you have diabetes.
  • People with kidney problems: Strawberries contain oxalates, which can build up in the kidneys and cause kidney stones. If you have kidney problems, it is best to avoid or limit your intake of strawberries.
  • People taking certain medications: Strawberries can interact with certain medications, such as blood thinners and diuretics. If you are taking any medications, be sure to talk to your doctor before eating strawberries.

If you are unsure whether or not you should eat strawberries, it is always best to talk to your doctor.