Strawberries are one of the best fruits of the summer season. Not only do they taste amazing, but they are also full of antioxidants like vitamin C and key nutrients like fiber and folate.
These fruits are part of the Rosaceae, or rose, family, which includes apples, pears, cherries, almonds, and raspberries. Here are the major health benefits of strawberries, plus simple ways to add more of them to your diet.
Strawberries are full of antioxidants. Antioxidants are molecules present in the body and found in plant-based foods that counteract oxidative stress. Oxidative stress happens when there are more free radicals in the body but fewer antioxidants available to remove them. By reducing oxidative stress and tissue damage, antioxidants help reduce your risk of developing chronic diseases over time.
Strawberries contain multiple antioxidants, including anthocyanins (which give the berries their vibrant color) and vitamin C.
2. Support Immune Health
One cup of strawberries provides 100% of your daily vitamin C needs.
Vitamin C is a potent antioxidant that supports the immune system's cells. Research suggests that vitamin C promotes the proliferation of both T- and B-cells. T-cells and B-cells are white blood cells that help fight off disease-causing invaders, including viruses, bacteria, and even cancers.
Eating foods rich in vitamin C has also been associated with a lower risk of common health conditions like cataracts and cardiovascular disease.
The antioxidants found in strawberries support heart health as well. A large epidemiological study reported an inverse relationship between anthocyanin consumption and the risk of heart attack among young and middle-aged women.
The researchers found that women who ate more than three servings of berries weekly had a significantly lower risk of heart attack compared to women who ate the fruits less frequently.
It’s worth noting that observational studies cannot establish causation, and women who consume higher amounts of antioxidant-rich foods, like strawberries, may also be more likely to lead healthier overall lifestyles that reduce their risk of heart attacks.
4. May Protect Against Cancer
Strawberries' high antioxidant content may help lower cancer risk. While the exact mechanisms remain unclear, researchers suggest that the fruits’ natural antioxidants can minimize cancer-driven inflammation and inhibit the spread of cancer cells in the body.
Strawberries are a good source of folate, also known as vitamin B9. Folate is required for key reactions, including DNA synthesis and the breakdown of amino acids, the building blocks of proteins. The B vitamin is also critical for healthy neural tube development during early pregnancy, which is why it is one of the most important nutrients in prenatal vitamins.
Vitamin B9 that occurs naturally in foods is called folate. Synthetic, or man-made, vitamin B9 (the type found in supplements) is called folic acid.
Just one cup of strawberries provides nearly 10% of your daily needs for folate.
6. Low in Sugar
Strawberries are relatively lower in the natural sugar fructose than other fruits. For example, one cup of grapes can contain 23 grams (g) of natural sugar, while one cup of strawberries provides about 7 g of natural sugar.
If your goal is to lower your sugar intake due to a medical condition such as insulin resistance, non-alcoholic fatty liver disease, or type 2 diabetes, choosing lower-sugar fruits like berries can be helpful.
Strawberries are a great source of nourishing vitamins and minerals. A one-cup serving of strawberries contains:
- Calories: 53
- Fat: 0.5 g
- Carbohydrates: 13 g
- Fiber: 3 g
- Protein: 1 g
- Vitamin C: 98 milligrams (mg), or about 109% of the daily value (DV)
- Folate: 40 micrograms (mcg), or about 10% of the DV
Risks
Strawberries are generally well tolerated and safe for consumption. While fresh and frozen strawberries are equally nutritious, dried strawberries containing added sweeteners should be consumed in moderation.
These tend to contain a high amount of added sugars in a small volume and are also less hydrating than fresh or frozen strawberries.
Fresh strawberries are best consumed when they’re in season (especially in June). Buying frozen strawberries during the winter months is a helpful way to enjoy the nutrient-dense fruit all year long, without spending a lot of money.
Fresh berries of any kind can spoil quickly, so be sure to store your strawberries properly. Here are some tips:
- Remove the berries from their plastic packaging and store them in the refrigerator in an airtight container lined with a paper towel.
- Make sure the container is large enough that the berries aren’t stacked on top of one another. If you don’t have a container of this size, simply refrigerate the berries on a plate lined with a paper towel instead.
- Don’t wash your strawberries until right before you plan to eat them. Letting the berries sit around with excess moisture can hasten mold development.
Enjoy strawberries at meals and snacks by:
- Adding them to nourishing breakfasts like oatmeal and Greek yogurt bowls
- Blending them into smoothies
- Using them on top of flavorful toasts, such as a slice of sourdough topped with ricotta cheese, sliced strawberries, and a drizzle of balsamic vinegar
- Heating them on the stovetop with lemon juice and sugar or maple syrup for a simple homemade ‘jam’
- Adding them to sweets, such as pancakes and muffins
- Adding them to green salads for a pop of color
A Quick Review
Strawberries are full of powerful antioxidants that help keep your body healthy and can possibly reduce your risk of developing chronic diseases. The versatile and flavorful berries are also lower in natural sugar when compared to other fruits.
Enjoy fresh or frozen strawberries on their own or added to meals and snacks for a burst of natural sweetness and nutrients.
