Here are strawberry nutrition facts and health benefits. The health benefits of strawberries mentioned in this article are based on studies.
The strawberry is a beautifully sweet, aromatic, fiber-rich fruit packed with vitamins, minerals, and antioxidants. Strawberries are one of the most well-liked fruits on the market, with a naturally delicious flavor and lots of health benefits to offer. It’s easy to agree that strawberries fit perfectly into a healthy lifestyle.
1. Strawberry Nutrition Facts
One cup of halved strawberries (152g) provides 49 calories, 1g protein, 12g carbohydrates, and 0.5g fat. Strawberries are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA.
Vitamin C: 89.4mg
Carbs: Strawberries have about 12 grams of carbohydrates per cup. This includes 3 grams of fiber and 7.4 grams of sugar. The glycemic index of strawberries is 25 and the glycemic load is 3.
Fats: Strawberries are naturally very low in fat—half a gram per cup. The majority of these are polyunsaturated fatty acids.
Protein: Strawberries have just 1 gram of protein per cup.
Vitamins and Minerals: Strawberries are loaded with vitamin C, nearly meeting the daily value with a one-cup srving. They are also high in potassium, folate, calcium, and magnesium.
Calories: Strawberries are a low-calorie food, with most of the calories coming from carbohydrates. They are high in fiber, helping to slow the digestion of carbs and keep blood sugar steady.
Strawberries are a fiber-rich source of complex carbs that is naturally low in calories and fat. Strawberries are an excellent source of vitamin C and a good source of potassium, folate, and magnesium. Strawberries are also high in antioxidants.
2. Health Benefits of Strawberries
The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults. Not only are strawberries low in sugar themselves, they may also help you metabolize other forms of glucose.
Strawberries have anti-inflammatory effects that may prevent skin damage when applied topically. In one small study, strawberry-based cosmetic treatments protected skin exposed to harmful Ultraviolet A (UVA)-radiation, especially in combination with Coenzyme Q10.
One small study showed the anti-inflammatory benefits of strawberries can also protect other parts of the body, including the joints. For people with osteoarthritis and knee pain, strawberries can help reduce pain and swelling and improve quality of life. The consumption of strawberries has been shown to significantly reduce constant, intermittent, and total pain for people with osteoarthritis.
Strawberries contain a wide range of bioactive compounds that have shown protective effects against chronic diseases. Their antioxidant and anti-inflammatory effects can improve cognitive function and mental health. Some research suggests that incorporating strawberries, as well as other berries, into your diet can help prevent cardiovascular disease, cancer, Alzheimer’s and other disorders.
Give Your Immunity a Boost
Strawberries are an excellent source of vitamin C. Most mammals – except for humans – have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement. One serving contains 51.5 mg of vitamin C — about half of your daily requirement. Double a serving to one cup and get 100 percent. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
Maintain Your Healthy Vision
The antioxidant properties in strawberries may also help to prevent cataracts — the clouding over of the eye lens — which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.
While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Ward off Cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid — also found in strawberries — is another.
Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth. Strawberries also contain antioxidants lutein and zeathancins. Antioxidants are scavengers to free radicals and neutralize the potentially negative effect they can have on our cells.
Lower Your Cholesterol
According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Luckily, the benefits of strawberries include powerful heart-health boosters.
Ellagic acid and flavonoids — or phytochemical — can provide an antioxidant effect that can benefit heart health in various ways.
One way includes counteracting the effect of low-density lipoprotein, or LDL — bad cholesterol in the blood, which causes plaque to build up in arteries. A second way is that they provide an anti-inflammatory effect, which is also good for the heart.
Researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto studied the benefits of strawberries on a cholesterol-lowering diet and concluded that adding them to the diet reduced oxidative damage, as well as blood lipids — both of which play a role in heart disease and diabetes.