Strawberry (Fragaria ananassa) is a highly used fruit all over the world in many products. It’s used in products like ice-cream, Jam, Yogurt, Chocolates, soap, lip balms, gloss, vaseline, and as a medicine. So, why that much usage? It’s because of the aroma, color, sweetness, juicy texture, and highly valuable Nutrient content of this fruit. so, in this article, we are going to talk about 10 incredible health benefits of strawberry.
Nutrient Composition of Strawberry
Strawberry contains a huge number of nutrients. It’s rich in many nutritive and non-nutritive bioactive compounds which helps in promoting health and disease prevention.
Bio active compounds
Bioactive compounds which contain in strawberry are very important in preventing diseases in the human body. it contains a remarkably high amount of folate and Vitamin C, Anthocyanins (Pelargonidin-3-glucoside), flavanols (catechins and procyanidins) are known as the compounds with high antioxidant capacity. (1)
Strawberries contain vitamins like Thiamine(B1), Riboflavin(B2), Niacin(B3), Pantothenic acid (B5), Vitamin B6, Folate(B9), Vitamin C, Vitamin E, Vitamin K and minerals like Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc. With these compounds, studies have shown that the phytochemicals in strawberry help in,
Disease prevention activity of Strawberry
- Boost Your Immune
- Reduce Inflammation
- Prevent Cardiovascular Disease
- Prevent Metabolic Syndrome
- Reduce Obesity
- Prevent Diabetes
- Regulating Blood Pressure
- Boost your Brain Functions
- Anticancer Properties
- Antimicrobial Activities
01. Boost Your Immune
Do you know Strawberry is one of the best food that can boost your immune? Strawberries are very rich in Vitamin C which is a well-known immunity-boosting Nutrient. A cup of strawberries can fulfill your daily requirement. So you can add strawberry in your daily diest and toughen your immunity. There are many other fruits like mango, papaya, Pineapple, Watermelon, Citrus fruits(orange, grapefruit) which contain Vitamin C.
Also, Antioxidants in Strawberry helps in protecting your body from free radicals. The body has many endogenous and exogenous free radicals which cause many diseases. Strawberry has marked as an excellent fruit with a wide range of beneficial effects with antioxidants in preventing disease by neutralizing free radicals. (2)
02. Reduce inflammation
Did you know that Strawberries, most the berries are the best fruits for arthritis? Arthritis Foundation has shown that strawberry is one of the best food for arthritis and they say a person can reduce C-reactive protein (CRP) to the lowest level by eating around 16 or more strawberries per week. (3).
CRP is a measure of body-wide inflammation linked to arthritis flares. Also, elevated CRP level can cause rheumatoid arthritis (RA), lupus, Ceratin types of Inflammatory bowel disease such as ulcerative colitis and Crohn’s disease, (4)
You can use olive oil, green leafy vegetables, fatty fish, almonds and walnuts, oranges also help you in reducing inflammation.
03. Prevent Cardiovascular Disease
Cardiovascular diseases are a leading global health problem and studies have shown that eating fruits inversely related to cardiovascular disease. Strawberry and blueberry are some of the best fruits which can prevent this disease. Harvard Medical college studies have revealed,
women who ate the fewest blueberries and strawberries were at increased risk of heart attack. Those who ate the most were 34% less likely to have suffered a heart attack than were women who ate the least of these fruits.
Studies say that having three or more half a cup of blueberries or strawberries per week can help in preventing heart disease amazingly. (5)
You can use Avacados, Walnuts, Beans, Dark Chocalates, Leafy green vegetables, Fatty fish as other foods that have the ability in preventing CV disease.
04. Prevent Metabolic Syndrome
Metabolic syndrome is not a specific condition. It refers to a set of disease risk factors that cause cardiovascular disease and type 2 diabetes, high blood pressure, tissue damage. As symptoms of metabolic syndrome person may have at least three out of the following five symptoms.
- Central, visceral, abdominal obesity, specifically, a waist size of more than 40 inches in men and more than 35 inches in women
- Fasting blood glucose levels of 100 mg/dL or above
- Blood pressure of 130/85 mm/Hg or above
- Blood triglycerides levels of 150 mg/dL or higher
- High-density lipoprotein (HDL) cholesterol levels of 40 mg/dL or less for men and 50 mg/dL or less for women (6)
Having three of these symptoms signifies a higher risk of the diseases described above. Strawberries and including berries also contain Vitamin C, various phenolic compounds that can help in preventing above mentioned diseases.
Studies show that adding strawberries have a huge effect on reducing LDL-Cholesterol in your body which causes many diseases.
A 4-week intervention on 16 obese women with Metabolic Syndrome receiving two daily cups of
a strawberry drink (composed of 25 g of freeze-dried strawberry powder each), reported a significant
reduction in serum total and LDL-cholesterol levels.
This way strawberries do an excellent work on preventing these diseases and think about adding strawberry in your diet today. (7)
You can add beans, high content of fruits and vegetables, gains, low fat dairy, lean protein as other foods that helps in preventing Metabolic Syndrome.
05. Antiobesity Activities
Strawberry is an excellent source of anthocyanins and ellagic acid. Both anthocyanins and ellagic acid slow down the digestion rate of starchy foods and this controls the rising of blood sugar level when having starch meals. This effect is beneficial in people with Type 2 Diabetes also.
Anthocyanin can increase the level of the hormone adiponectin which helps in stimulating body metabolism and aids in weight lossing. (8)
Strawberry is rich with fiber and this helps in assisting weight loss. Fiber induces satiety and this may feel you full for a long time. If you are full, you will not eat other starchy or fatten foods.
You can use whole grains, vegetables, Nuts, Seeds, whole fruits (not juices) as other foods that help in reducing obesity.
06. Antidiabetic Activities
Most of the time people with diabetes often aim to have foods with a low glycemic load. So, most of the time you may have to limit certain foods. That’s true but if you are a big fan of strawberry you don’t have to stop eating this fruit.
Strawberries have a very low calory level, on average a cup of strawberries has 46 calories. You should maintain a healthy weight and this will help in reducing sugar level naturally. So, eating strawberry alone helps in reducing the sugar levels in your body. (9)
Strawberry contains fiber. Fiber can reduce the absorption of sugar in digestion. Also, It makes you feel full for longer and then this contributes to healthy weight management.
Also, Strawberry contains magnesium and this improves insulin resistance and reduces the risk of type 2 diabetes.
Vitamin C in Strawberry can lower the risk of developing type 2 diabetes, and it helps in reducing sugar levels in the blood after meals. (9)
Also, add Cinnaomon, Eggs, Tumeric, Nuts, Leafy Greens, Fatty fish and these will be help you in reducing the risk of diabetes.
07. Regulating Blood Pressure
High blood pressure has become one of the most severe diseases all over the world. High blood pressure may lead to risk of heart attacks. But this condition can be prevented just by using a healthy diet. You must need to cut down salts. And you must need to eat plenty of fruits and vegetables. When considering fruits, studies have shown that strawberry is one of the best fruits that can reduce high blood pressure.
As mentioned above diseases, strawberry is an excellent resource of anthocyanin which is a type of flavanoid and studies have shown that this has an 8% reduction in the risk of high blood pressure. Compared to other resources, strawberry is giving high enough daily requirements for the human body. (10)
One of the research has done an experiment on how 4-week strawberry intake helps in reducing blood pressure. So, they say, (11)
Daily intake of strawberries may improve endothelial function and acute changes in blood pressure, independent of other metabolic changes, and may be considered a specific food/fruit to include in a heart-healthy diet in overweight or obese subjects with moderate hypercholesterolemia.
Also, You can use Blueberry and kiwi fruit are high in anthocyanins.
08. Boost your Brain functions
The food that we eat day to day has a big impact on our health and on our brain also. If you are eating brain-boosting diet, this will help in both short and long-term brain functions.
The brain is an organ that consumes 20% of the body’s calories. So, it must need plenty of nutritious food to maintain the brain cells and the concentration throughout the day. To keep the brain healthy, we must supply nutrients like Omega-3 fatty acids which help in building and repairing brain cells. Also, antioxidants will help in reducing inflammation and stress, which can cause in aging of the brain and neurodegenerative disorders such as Alzheimer’s disease. (12)
In these diseases berries do an excellent work on,
- Reducing inflammation
- Improving Neuro cells transmissions
- Boosting memory and cognitive ability,
- Reducing the cognitive decline and neurodegenerative diseases
As, other foods that you can add in boosting your brain functions are Dark Chocolate, Blueberries, Grains, Coffee, Avacados, peanuts, Eggs, Broccoli, Soy products. (12)
09. Anticancer Properties
Cancers have become a vast disaster all over the world and it reports 606,520 cancer deaths and 1,806,590 new cancer cases in the United States. So, you see a huge amount of people are suffering from this disease. Actually this huge number is mostly because of the food we eat. Most of them have many more chemicals that cause many diseases in our body. With the accumulation of these chemicals, it causes cancers in our body.
Strawberry contains a huge number of phenolic compounds that contribute to biological properties. So, these bioactive compounds give anti-cancer properties through various functionalities such as inducing metabolizing enzymes, modulizing gene expression, etc. (13)
Also, as a huge source of ellagic acid, it can exert an anticarcinogenic and antimutagenic effect. (13)
Like this, strawberry has huge potential in preventing cancers. When considering other foods that have anti-cancer properties, you can eat Apples, Cruciferous vegetables, Carrots, Fatty fish, Walnuts, Legumes. (14)
10. Antimicrobial activities
There are trillions of microbes in our body and some may cause many diseases. So, Antimicrobial activity refers to the process of inhibiting or killing these disease-causing microbes. They can be anti-bacterial, anti-viral, or anti-fungal.
In Antimicrobial activities, strawberry does excellent work with its nutrients such as folate, Vitamin C, several phytochemicals, and phenolic compounds. According to a study, (15)
Strawberry extracts showed a zone of inhibition of up to 18 mm against E. coli through the method of agar well diffusion
This way strawberry is doing an excellent job on Antimicrobial activity. (15)
Also, you can use these foods which have antimicrobial properties. Cinnamon, Tumeric, Honey, lemon, Moringa (16)
We think you got very informative details about the strawberry. If you have any question please ask in the comment section and share this knowledge.