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Health Benefits of Strawberry
- Written by : Healthpind Staff
- Reviewed by: Mónica Sayuri Ramos Imuro
Strawberries are among the most delicious and favorite fruits worldwide. This bright red fruit is known for its aroma and delightful taste and is rightly called “nature’s candy.” Strawberries can be consumed fresh or used in various food preparations, such as milkshakes, chocolates, jams, and ice cream.
The juicy fruit has a fantastic taste and is full of nutrients and antioxidants. They are one of the healthiest fruits available. Strawberry is also rich in dietary fiber, polyphenols, potassium, manganese, and magnesium. They also are full of vitamin C and folate. The polyphenols in strawberries act as potent antioxidants. The various phytonutrients present in this berry may play a role in improving heart health and controlling blood sugar levels. They can boost your immunity and help in the prevention of certain cancers[1]
Here are some evidence-based health benefits of strawberries :
Strawberries are a rich source of antioxidants.
Strawberries have many phytoactive substances that act as potent antioxidants. During normal body metabolism, free radicals are generated in your body. These are highly reactive species that react with organic molecules such as DNA and proteins. The reaction is harmful and can result in certain diseases, such as cancers. The antioxidants scavenge away the various free radicals from your body. Antioxidant-rich fruits can help you to be free from many illnesses.
Strawberries are a diverse and abundant source of antioxidants. In addition to the fruit, the leaves of the strawberry plant are also good sources of antioxidants.
Strawberry enhances brain function.
Strawberries contain iodine, vitamin C, and other biochemicals that help maintain the nervous system’s normal functioning. The high antioxidant content protects the brain cells from oxidative damage. They can also affect the way brain cells communicate, improving brain health. Potassium, also present in the fruit, can improve cognitive function by enhancing blood flow to the brain.
Scientific evidence has demonstrated that a high intake of flavonoids from strawberries can inhibit the decline of cognitive functions in older adults.[2]
They may help regulate blood sugar.
When a person with diabetes has a carbohydrate-rich diet, there is a sudden spike in sugar levels in the body. This sudden increase in glucose levels has many harmful effects on different organs. Scientific evidence suggests that eating strawberries and sugar-rich meals may reduce the spikes in blood sugar and the fluctuation in insulin levels. Regulated blood sugar and improved insulin sensitivity can help prevent many complications of type 2 diabetes. These include diabetic foot, vision loss due to diabetic retinopathy, and renal failure.
While it is not yet clear how strawberries help to balance blood sugar, it is thought that this can be due to the presence of polyphenols in fruits. They are potent antioxidants and exert influence on carbohydrate digestion and metabolism.
They may improve heart health.
Strawberries contain high levels of phytoactive substances such as flavonoids and ellagic acids. Anthocyanin, catechin, and quercetin are some of the flavonoids found in the fruit. These phenolic substances exert a protective effect on the heart. A research report 2004 suggested that they help lower the level of LDL cholesterol, which is bad fat. [3]
In another study, young and middle-aged females were given three or more servings of a half cup of berries weekly. As a result, they were found to have about 34% less risk of heart attack than other women who did not have the fruit. The high level of anthocyanin in the fruit is thought to relax the blood vessels in your body. This, in turn, may lower blood pressure and protect you from cardiovascular disease. Besides, berries’ vitamin C, folic acid, and fiber also help reduce bad cholesterol in the blood vessels. [4]
Strawberry may help delay Aging.
One of the most common reasons for aging in humans is the constant attack by oxidative free radicals. Aging may result in various changes in your body, such as wrinkles, sagging of skin, and fine lines. The powerful antioxidants and vitamin C present in strawberries can help delay aging. The fruit is an excellent source of lycopene. This antioxidant plays a crucial role in keeping the signs of aging away. The anthocyanins present in strawberries also help to slow down aging. [5]
Besides, strawberries contain alpha-hydroxy acid. It is a substance that helps eliminate dead skin cells and cleans the skin. The fruit also contains salicylic acid. Salicylic acid tightens the skin pores that prevent acne formation. Being exfoliant can help reduce hyperpigmentation and dark spots on the skin. [6]
The berries can help improve your skin’s complexion and tone. After mixing them with honey every morning, you can apply them to your face as a paste.
Strawberry 🍓 has Anticancer Potential
One of the primary causes of the development of various cancers is the mutation in the body cells, resulting in a change in DNA and uncontrolled growth of cancer cells. It has been found that the chief cause of this reaction is the oxidative damage of DNA by free radicals. Strawberries, a gold mine of antioxidants, are a strong defense against the development and growth of different cancers.
Animal studies have shown a reduction in the risk of colorectal cancer after administering a strawberry-rich diet for about 13 weeks. Also, the daily intake of strawberries can drastically decrease the presence and metastasis of cancer cells. A research study at Ohio State University demonstrated that dried strawberry powder might prevent esophageal cancer. [7]
- Pubmed The Strawberry: Composition, Nutritional Quality, and Impact on Human Health
- U.S. National Library of Medicine Dietary intake of berries and flavonoids in relation to cognitive decline
- Pubmed Potential Impact of Strawberries on Human Health: A Review of the Science
- Harvard Health Publishing Eat blueberries and strawberries three times per week
- Pubmed Strawberry Consumption Improves Aging-Associated Impairments, Mitochondrial Biogenesis and Functionality Through the AMP-activated Protein Kinase Signaling Cascade
- The Journal of Clinical and Aesthetic Dermatology Over-the-counter Acne Treatments A Review
- Pubmed Randomized Phase II Trial of Lyophilized Strawberries in Patients With Dysplastic Precancerous Lesions of the Esophagus
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