Strawberries are exceptionally nutrient-dense because they are so rich in vitamins and antioxidants. In addition, they have few calories—a half cup has just 32 calories.
In the 18th century, the strawberry made it’s appearance in Europe. It’s a hybrid of two wild berry species from North America and South America.
They have healthy levels of folate, potassium, Manganese, and vitamin C. Strawberries are rich in nutrients and antioxidants, which support heart health and blood sugar balance. In addition to being commonly eaten raw and fresh, they can be utilized in various ways. You can make jams, jellies, and pastries. This page may teach you everything there is to know about strawberries.
information on diet
Below are the nutrients found in 3.5 ounces (100 grams) of raw strawberries:
Water: 91%
protein in 0.7 grams
7.7 g of carbohydrates
Sugar content: 4.9 grams
Fiber: 2 grams
fat: 0.3 grams
Carbs Due to their extremely high water content, fresh strawberries have a very low overall carbohydrate content of less than 8 grams per 3.5 ounces (100 grams).
The same serving size has less than 6 grams of net digestible carbs. Glucose, fructose, and sucrose are the majority of the carbohydrates in these berries, but they also include a decent bit of fiber.
Strawberries have a relatively low 40 glycemic index (GI), which is a high number (4).
Because of this, strawberries are considered safe for those with diabetes and shouldn’t significantly raise blood sugar levels.
Fiber makes up around 26% of the carbohydrates in strawberries.
Strawberries provide 2 grams of soluble and insoluble fiber per 3.5 ounces (100 grams).
Dietary fibers are essential for nourishing the good bacteria in your stomach and enhancing digestive health. They can also help with weight loss and disease prevention.
Fiber and simple sugars make up the majority of the carbs in strawberries. They shouldn’t dramatically elevate blood sugar levels because of their low GI.
vitamins and minerals
The following nutrients are present in strawberries in the highest amounts:
C vitamin. Vitamin C, an antioxidant necessary for the health of the skin and immune system, is abundant in strawberries.
Manganese. Whole grains, legumes, fruits, and vegetables usually contain this trace element in large amounts. It is important for many body functions. Folate (vitamin B9) is crucial for older adults and pregnant women, supporting healthy cell and tissue growth.
Potassium. This mineral is necessary for several essential body functions, including regulating blood pressure.
Along with the vitamins B6, K, and E, strawberries also contain trace levels of magnesium, phosphorus, copper, iron, and copper.
Additional plant materials
Strawberries contain large amounts of the following phytochemicals and antioxidants:
Pelargonidin. This compound is the main anthocyanin in strawberries and is responsible for their bright red color.
Elagic acid. Ellagic acid, an abundant polyphenol antioxidant in strawberries, may have several health benefits.
Ellagitannins. In your gut, ellagic acid—related to ellagic acid—is created from ellagitannins (16). Procyanidins. These are antioxidants typically found in the flesh and seeds of strawberries and may be beneficial to health.
Anthocyanins
Over 25 forms of anthocyanins can be found in strawberries, which are responsible for the bright colors of fruits and flowers. Pelargonidin makes up the majority.
Although strawberries usually have them in their meat, anthocyanins are frequently concentrated in the fruit’s skin.
Anthocyanin content frequently varies inversely with fruit ripeness regarding color intensity.
Anthocyanin-rich foods have been linked to many health benefits, especially for heart health.
Ellaagitannins and ellagic acid
Ellagic acid and ellagitannins comprise most of the antioxidants found in strawberries. Strawberries are great sources of phenolic antioxidants, having levels 2–11 times higher than other fruits. Ellagic acid and ellagitannins comprise most of the antioxidants found in strawberries. The main ellagitannin present in strawberries is sanguiin H-6. They also generate a lot of interest and are linked to health benefits such as combating microorganisms and reducing cancer risk.
Summary: Strawberries are rich in several beneficial plant compounds and antioxidants, including pelargonidin, ellagic acid, ellagitannins, and procyanidins.
Health advantages of strawberries
Eating strawberries reduces the risk of various chronic diseases.
Strawberry consumption may lower blood sugar levels, promote heart health, and prevent cancer.
Heart health
Studies have connected heart disease, the biggest cause of death worldwide, and berries, or berry anthocyanins, to improved heart health.
Studies involving thousands of participants have found a correlation between consuming berries and a lower incidence of heart-related mortality.
According to a study of middle-aged people with a known risk for heart disease, berries may improve cholesterol, blood pressure, and blood function.
Strawberries may enhance oxidative stress, inflammation, vascular function, and the blood’s antioxidant level.
Enhancing your blood’s lipid profile can help reduce the likelihood of LDL (bad) cholesterol oxidizing. Freeze-dried strawberry supplements have been the subject of much research on type 2 diabetes, or the metabolic syndrome, in overweight or obese individuals.
After taking supplements for 4–12 weeks, participants had a significant decrease in several significant risk factors, including LDL (bad) cholesterol, inflammatory indicators, and oxidized LDL particles.
blood sugar management
During digestion, your body transforms carbohydrates into simple sugars that are released into your bloodstream.
Your body then secretes insulin, telling your cells to absorb the sugar from your bloodstream and use it as fuel or storage.
Unbalanced blood sugar control and high-sugar diets are all associated with obesity, type 2 diabetes, and heart disease.
Strawberries slow down the digestion of glucose and reduce increases in glucose and insulin after a meal heavy in carbohydrates compared to a carbohydrate-rich meal without strawberries.
Strawberries may prevent metabolic syndrome and type 2 diabetes.
Reduction of cancer risk
Cancer is a disorder characterized by uncontrolled cell growth.
Cancer growth and progression are frequently linked to oxidative stress and ongoing inflammation.
According to several studies, berries’ ability to fight oxidative stress and inflammation may aid in their ability to fend off certain malignancies.
Strawberries inhibit the formation of cancerous oral tumors in animals and human liver cancer cells.
Ellagitannins and ellagic acid, which have been shown to reduce the growth of cancer cells, could be the main causes of strawberries’ anti-cancerous effects.
Further human research is needed to increase our comprehension of how strawberries cause cancer before making any solid judgments.
SUMMARY
Consuming strawberries may help you manage your blood sugar and reduce your chances of cancer and heart disease.
adverse results
Strawberries are often well accepted, even though allergies are uncommon, especially in young children.
A strawberry protein may cause symptoms in people with birch pollen or apple allergies, a syndrome known as pollen-food allergy.
Common symptoms include hives, headaches, lip swelling, a sore face, tongue, or throat, and stinging or tingling in the mouth. Breathing problems might also occur in severe situations.
The strawberry’s anthocyanins are believed to be related to the allergen-causing protein. Those who would otherwise be allergic frequently tolerate colorless, white strawberries.
In addition, strawberries contain goitrogens, which might impair the thyroid gland’s functionality in people with thyroid problems.
Many people, particularly children, are allergic to strawberries. People allergic to birch pollen or apples may experience symptoms after eating strawberries.
The outcome
Strawberries are calorie-efficient, delicious, and nourishing.
They offer a plethora of nutrients, including vitamins, minerals, and plant compounds, some of which are highly beneficial to health.
Other health benefits include decreased blood pressure, inflammation, and oxidative stress.
These berries may significantly reduce the large elevations in insulin and blood sugar.
Berries are a fantastic addition to a healthy diet.