Strawberry Nutrition: Antioxidant Powerhouse that Helps Combat Disease

Strawberries are one of the most loved types of fruit for their sweet taste and versatility in recipes. It turns outstrawberry nutrition is good for you too.

What are the benefits of eating strawberries? Most of the health benefits associated with strawberry nutrition are due to the presence of anti-inflammatory antioxidants.

Strawberries contain numerous anti-aging flavonoid antioxidantsincluding anthocyanin and catechin (in addition to many others)that are associated with lowering the risk for chronic diseasesincluding cancermetabolic syndrome and cardiovascular disease.

According to a 2016 review published in the Journal of Agricultural and Food Chemistry“Among berriesthe strawberry is a rich source of several nutritive and non-nutritive bioactive compoundswhich are implicated in various health-promoting and disease preventive effects.”

Studies link strawberry consumption with better eye and neurological healthprotection against skin damagelower levels of inflammationand even decreased arthritis pain due to the ability to fight free radical damage.

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With just 46 or so calories per cupa relatively low amount of sugara good amount of dietary fiberand numerous health benefitsstrawberries are one of the most nutrient-dense foods around.

What are strawberries?

Strawberries are a type of hybrid fruit species of the genus Fragaria.

Here’s a little-known fact about strawberries: They are not actually berries at all.

Technicallythe strawberry is an aggregate fruitmeaning it forms from a flower that has many ovaries. Each apparent “seed” that can be seen on the outside of the fruit is actually one of the ovaries of the flower and has a strawberry seed inside of it.

Types of strawberries:

There are actually many types of strawberry plants that are harvested for their fruit. It’s estimated that at least 20 strawberry species of the genus Fragaria are grown for their berries.

All types are flowering plants in the Rosaceae (rose) family.

In a study published in the Journal of Agricultural and Food Chemistry, researchers examined six of the most popular strawberry types to test for differences in the level of flavonoid and anthocyanin antioxidants.

Strawberry varieties that were tested included:

• Earliglow
• Annapolis
• Evangeline
• Allstar
• Sable
• Sparkle
• Jewel
• Mesabi

They found that strawberry antioxidant levels differed about 6 percent between the highest-containing varieties and lowest.

Researchers did not consider this to be a significant differenceconcluding that all varieties offer high levels of protective properties and that consumers do not necessarily need to purchase one type of strawberry over the others.

Aside from those testedother strawberry varieties include:

• Alpine
• Ozark beauty
• Seascape
• Virginia wild strawberry
• Beach/coastal
• Chandler
• Tristar
• Honeoye
• Musk/hautbois strawberries

What do strawberries symbolize?

Strawberries get their name from the stacks of straw that were piled around the plants to protect them from rodents and pests.

They have a long history that goes back at least 2,200 years. Strawberries first grew in parts of France and Italy as long ago as 234 B.C.

With more research coming out every year about the benefits of strawberry nutrition and the importance of including berries in a healthy dietstrawberries have continued to grow in popularity as demand for them has continuously risen over the past century.

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Todaystrawberries are grown most in Californiawhere they have been harvested since the early 1900s.

Can dogs eat strawberries? Yesyour furry friend can eat thembut they should only be given to dogs in moderation.

Strawberry nutrition facts

A one-cup serving of freshwhole strawberries (about 144 grams) contains approximately:

• Calories: 46.1
• Total Carbohydrates: 11.1 g
• Fiber: 2.9 g
• Sugar: 7 g
• Total Fat: 0.4 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 1 g
• Sodium: 1.4 mg (0.1% DV*)
• Vitamin C: 84.7 mg (94% DV)
• Manganese: 0.6 mg (26% DV)
• Copper: 0.1 mg (11% DV)
• Folate: 34.6 mcg (9% DV)
• Potassium: 220 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Magnesium: 18.7 mg (4% DV)
• Niacin: 0.6 mg (4% DV)
• Vitamin K: 3.2 mcg (3% DV)
• Iron: 0.6 mg (3% DV)
• Phosphorus: 34.6 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits of strawberries

1. Rich in antioxidants

Although there are relatively little strawberry calories in one cup of fresh berriesthere are lots of antioxidants and vitamins in strawberry nutrition.

According to strawberry nutrition studiesstrawberries are a high source of various antioxidantsincluding anthocyanins like pelargonidinellagic acid and other ellagitanninsprocyanidinsluteolingallic acidflavonolspolyphenolstannins, quercetin, and many others.

Research shows they are one of the best known sources of numerous anthocyanins and phenolic antioxidants.

Strawberry seeds and “flesh” both house these special compoundsin addition to two other principle micronutrients (vitamins) that act as antioxidants in the body: vitamin A (in the form of beta-carotenewhich is a precursor to vitamin A) and vitamin C (in the form of ascorbic acid).

What do strawberries do to the body?

Their antioxidants are one of the body’s first lines of defensereducing free radical damage that leads to inflammation and chronic disease development.

Antioxidants “donate” electrons to unstable free radicals that are missing electrons. This means that free radicals do not go looking to take electrons from nearby healthy cellswhich will then be destroyed.

Antioxidants slow the occurrence of oxidative stress from taking placewhich is responsible for the aging process and formation of most diseasesincluding cancerheart diseasediabetes and neurological disorders.

2. Help protect against cancer

Research shows that one of the most important health benefits of strawberries and blueberries is the ability to fight against cancer. That’s why they are two of the best cancer-fighting foods around.

Individual compounds in strawberries have demonstrated anti-cancer activity in several different experimental systems. Research shows that strawberry benefits include the ability to block initiation of cancer cell formation (called carcinogenesis) and suppress progression and proliferation of cancerous tumors.

In lab studiesresults showed that when cells were given strawberry extract containing anthocyanin antioxidantshuman liver cancer cells were significantly inhibited compared to the group that did not receive the extract.

Berry consumption is also associated with a lower risk for breast cancercolon cancerprostate cancer and skin cancer.

3. Defend against heart disease

When it comes to heart healthwhat happens if you eat strawberries every day?

Strawberry antioxidants fight the oxidation processwhich is crucial because oxidative damage has been linked to an increased risk of experiencing a heart attackstroke or other forms of coronary heart disease.

Strawberry antioxidants help lower the risk of cardiovascular disease by inhibiting “bad” LDL-cholesterol oxidationlimiting lipid oxidation and plaque buildup in arteriesimproving blood vessel function and blood pressureand decreasing the tendency for dangerous blood clots forming inside blood vessels (called thrombosis).

One study found that among adults with hyperlipidemiastrawberry supplementation reduced oxidative damage to LDL while maintaining reductions in blood lipids and enhancing diet palatability.

Furthermorestrawberry extracts have been shown to decrease the inflammatory response within the bodywhich is one of the major causes of heart disease.

If you’re on a low-carb diet with the goal of weight losshere are some strawberry advantages and disadvantages to consider: Strawberries may contain carbs and sugarbut they are lower in both than many other fruits.

Researchers have also found that for people following a diet intended at preventing or reversing heart diseaseadding strawberries and other high-fiber fruits has an additional benefit of making the diet more appealingpalatable and sustainable long term.

4. Protects skin from damage

Internal and external influences over time alter the condition and appearance of skin as we age. As a consequence of a poor diet, sun exposure and environmental toxinsthe skin undergoes photoaginginflammationand may show signs of immune dysfunctionacne and other skin disorders.

Luckilynutrition researchers are developing new insights into the relationship between nutrient-rich food intake and skin health. Studies show that certain plant foods prove to be very beneficial for optimal skin conditionsincluding foods high in antioxidants like strawberries.

Some of the best foods for skin health include strawberries and other berries. Berries contain antioxidants like vitamin A and vitamin Cwhich are associated with improving skin propertiesincluding hydrationsebum productionlower levels of wrinkles and discolorationa reduced risk for skin cancerand improved elasticity.

High levels of vitamin C, one of the biggest benefits of  strawberry nutrition, has additional benefits related to promoting collagen synthesisphoto-protection from ultraviolet lightlightening hyperpigmentation and improving a variety of inflammatory rashes that can appear on the skin too.

5. Benefits brain health

Want yet another benefit of strawberry nutrition? Studies indicate that diets rich in strawberries and other berries may have the potential to protect against aging in the brain.

Berries are high in flavonoidsespecially anthocyanidinswhich are known to improve cognition in experimental studies.

In a study published in Annals of Neurologywhen researchers evaluated whether long-term intake of berries and flavonoids was associated with slower rates of cognitive decline in older adultsthe results showed a positive correlation between higher berry consumption and a slowed rate of oxidation damage in the brain.

For this reasonhealth professionals recommend that the general population includes berries in the diet as often as possible for their ability to defend against oxidative stress and inflammation in the brainloss of memoryand diseases like Alzheimer’s and dementia.

6. High in fiber and aids detoxification

Strawberries help detoxify the body by helping restore the health of the digestive tractpromoting digestive regularity and providing anti-inflammatory antioxidants. Vitamin A and vitamin C are necessary for any ongoing detoxification efforts by your bodyin addition to both soluble fiber and insoluble fiber.

Vital antioxidants are especially needed during the body’s detox process in order to neutralize and eliminate toxins that induce excessive free radical damageinflammation and digestive disorders.

High-fiber foods like strawberries can help keep the digestive system in good health by preventing constipationbalancing the pH level of the gut and reducing inflammation in the gutwhich can result in leaky gut syndrome and other digestive conditions.

Due to being a high-fiber fruit, they also have a relatively low score on the glycemic index.

7. High in manganese

One cup of strawberries provides more than a quarter of the daily recommended allowance of manganese. Manganese is needed for proper nervous system and brain health and may help prevent neurological disorders like Parkinson’s disease and epilepsyaccording to studies.

The rich supply of manganese is one of the best strawberry benefits for mensince this mineral is needed for the formation of strong bones and connective tissueshealthy blood-clottingand production of reproductive sex hormones.

8. Supports healthy pregnancy

Strawberries are a good source of folatea type of B vitamin that helps tissues growcells properly function and is crucial for a healthy pregnancy.

Consuming or taking the right amount of folate before and during pregnancy helps prevent certain birth defectsincluding spina bifida. It also helps prevent anemia.

9. May help regulate blood sugar

Eating strawberries with higher-carbohydrate foods can help slow down the digestion and absorption of sugars. This improves post-meal blood sugar control and supports insulin sensitivitymaking them beneficial for people concerned about metabolic healthincluding diabetics.

A randomizedcontrolledcrossover trial in overweight adults with elevated LDL cholesterol assessed the efficacy of dietary strawberry supplementation in glycemic regulation. Participants underwent three four-week periodsconsuming a control powdera low daily dose (13 grams) of freeze-dried strawberry powder (about one serving) or a high daily dose (32 grams) equivalent to approximately 2.5 servings of strawberries.

The high-dose phase resulted in significantly lower fasting insulin and improved insulin resistanceeven though fasting glucose remained unchanged. These findings indicate that a relatively modest intake of strawberries can meaningfully enhance insulin sensitivity and thereby support blood sugar regulation.

Moreoverfavorable alterations in lipid profiles and reductions in inflammatory biomarkers further underscore the cardiometabolic benefits of strawberry consumption.

10. Can help manage arthritis

The antioxidants and anti-inflammatory compounds in strawberries may help reduce joint inflammation and stiffness. Research suggests that eating strawberries regularly may lower markers of inflammation that contribute to arthritis symptoms.

A randomizedcrossoverclinical trial conducted over 26 weeks in adults with radiographic evidence of knee osteoarthritis demonstrated that daily consumption of a strawberry beverage (prepared from 50 grams of freeze-dried strawberries reconstituted in water) significantly improved both subjective and biochemical markers of joint health. Compared with a calorie- and fiber-matched control beveragethe strawberry intervention led to meaningful reductions in knee pain scoresalongside reductions in inflammatory mediators and cartilage-degradation biomarkers.

These results provide compelling evidence that strawberriesrich in bioactive polyphenolscan play a beneficial role in managing arthritis symptoms by targeting both pain and inflammation.

11. Boost immunity

Strawberry nutrition is an excellent source of vitamin Cproviding more per serving than many citrus fruits. This nutrient strengthens immune defenses and helps the body fight off infections.

A double-blindrandomizedcrossover trial lasting seven weeks evaluated immune effects of dietary strawberries in obese adults. Participants consumed either freeze-dried strawberry powder or a strawberry-flavored placebo.

The results suggested that strawberry intake can enhance immune cell responsivenessparticularly in populations with compromised immune function.

12. Could aid weight management

Low in calories yet high in fiberstrawberries are a nutrient-dense snack that can help increase satiety. Their natural sweetness also makes them a healthier alternative to processed dessertssupporting long-term weight management.

13. Support eye health

Antioxidants like vitamin Cflavonoids and ellagic acid in strawberry nutrition may help protect the eyes from oxidative damagepotentially lowering the risk of cataracts and age-related macular degeneration.

How to plantgrow and pick

Strawberries have a short growing seasononly about one to two months during the summerwith most markets selling them from about June–August. If you’re lucky enough to get them during peak strawberry seasonthey are very perishable and require cooldry storage to remain freshwhich is why they are commonly sold frozen.

How to buy and store strawberries

According to the Environmental Working Groupwhich tests different fruits and vegetables for pesticide and toxin contamination, strawberries are one of the most chemically sprayed foods there is.

If you want to get the most strawberry nutrition benefits and avoid chemical exposureit’s important to buy organic strawberries. When testedstrawberries contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items.

Therefore they are on the EWG’s “Dirty Dozen List,” which is the list of produce you should always try to buy organically grown.

When purchasing strawberrieslook at the color and condition of the skinbut also make sure to smell them. For the best strawberriesyou want to smell a fragrantsweet odorwhich shows that the berries have become ripe enough.

Look for a bright to deep red colorand avoid any berries that appear very dark and mushyindicating they are going to spoil pretty quickly.

A strawberry picked under-ripe will have a white or even slightly green color at the top. These lack as much flavor. Wait several days for them to ripen more before eating them.

Strawberries come in different sizes depending on the type and how they are grown. Some are much smaller than othersbut all types have similar health benefits.

They are perishable and tend to go bad rather quicklyso try using them within a few days of purchasing them. Keep strawberries in the refrigerator unwashed to prolong their freshness. Washing them ahead of time can lead to mold growth.

Growing strawberries

Strawberries are low-growing herbaceous plants that can grow in a wide range of soils and situations. This makes them relatively easy to grow at home. Because they are perennialsthey will keep coming back each year.

You can plant strawberries in space containersraised beds or garden plots. You can choose to either grow from seeds or transplant small plants.

They have a low fertilizer requirement but are susceptible to drought and require moisture-retaining soil. Howevertoo damp of soil will result in poor growing conditions. They also need lots of sunlightso plant away from shade or hovering trees.

Choose the variety you want to growdepending on how much yield you’re looking for each yearand then find a spot that has deep soillots of room for sprawling and plenty of light. You may want to protect the berries from birds and rodents by covering them with bird netting.

Berries should be ready for harvesting four to six weeks after blossoming. Pick only fully red (ripe) berriesabout every three days. Cut the berries by the stembut do not pull the berries.

For other planting tipsvisit the Farmer’s Almanac or Strawberry Plants Organization websites.

Recipes

What are strawberries used for in the culinary world?

Strawberries are extremely versatile and can be used in breakfast smoothieson saladsin desserts or simply eaten alone as a snack.

Although strawberry preserves and strawberry artificial flavoring are commonly added to packaged foodsit’s best to eat fresh strawberries.

Try making one of the strawberry recipes below to take advantage of the many strawberry nutrition health benefits:

• Strawberry Shortcake Cupcakes
• Strawberry Ice Cream
• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Strawberry Banana Smoothie
• Strawberry Kiwi Smoothie
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Strawberry Spinach Salad

Other healthy ways to use strawberries and take advantage of strawberry nutrition include making:

• No sugar-added strawberry rhubarb pie
• Gluten-free strawberry cake with coconut flour
• Strawberry pie made with almond flour
• Strawberry jam made with chia seeds

Risksside effects and interactions

You may wonder: Can I eat too many strawberries?

One potential problem with consuming lots of conventionally grown strawberries is pesticide and chemical exposure.

Ideally you want to only buy organic strawberries to avoid any toxic elements.

All berries in general are normally heavily sprayed with chemicals during harvesting because they are prone to being eaten by bugs and rodents since they grow low to the ground and have softsweet skin. Thereforeto reduce your risk of chemical exposure and to get the most strawberry nutrition benefitsalways look for organic berrieswhether they are fresh or frozen.

What happens if you eat too many strawberries?

For some peoplethe fiber in strawberries may cause bloating or indigestion. Another potential issue is allergies.

Although strawberries are extremely healthy for the average personthey may pose a risk for anyone who has allergies to different types of histamine-containing fruits or berries in general.

A food allergy is a type of autoimmune system response that can result in itching around the mouthskin inflammation and digestive problemsincluding diarrhea and vomiting.

Strawberries contain histaminesorganic compounds in the body that help regulate the immune response. When the body is unable to digest or process the foodpollen or substancethe histamines can trigger the alarm that causes the body to react to the “invader.”

Mild to strong symptoms can occursuch as itchingwheezing and hivesin certain people are prone to histamine intoleranceso if you experience any issues eating strawberriesyou may want to have an allergy test conducted at a doctor’s office.

Frequently asked questions

What are the key nutrients in strawberries?

Strawberry nutrition is rich in vitamin Cmanganesefolatepotassiumfiber and antioxidantsall while being low in calories.

How many strawberries should I eat in a day?

A typical serving is about one cup (eight medium strawberries). Eating a serving a few times a week can provide many of the health benefits associated with strawberry nutrition.

Are strawberries good for weight loss?

Yes. They are naturally low in calories and high in fiberwhich makes them filling and supportive of healthy weight management.

Do strawberries raise blood sugar?

Strawberries have a low glycemic indexmeaning they have a minimal impact on blood sugar when eaten in moderation.

Can strawberries help with arthritis?

Yes. Their anti-inflammatory compounds may reduce joint inflammation and pain associated with arthritis when included regularly in the diet.

Do strawberries support eye health?

Strawberries provide antioxidants that protect against oxidative stresswhich may help preserve vision and reduce the risk of age-related eye conditions.

Are there any side effects of eating strawberries?

Some people may have allergies to strawberrieswhich can cause itchingswelling or digestive upset. Most people tolerate them well as part of a balanced diet.

Final thoughts

• Strawberries are a type of hybrid fruit species of the genus Fragaria. They are not actually berries at all but are technically aggregate fruits.
• Why are strawberries good for you? Strawberry nutrition is low in calories but high in antioxidantsvitamin Cvitamin A and fiber. Some other micronutrients in strawberry nutrition include manganesemagnesiumfolate and potassium.
• Research shows that strawberry benefits include fighting free radicalsdefending against cancer and heart diseaseprotecting the skinsupporting brain healthaiding in detoxificationand supporting a healthy pregnancy by providing nutrients like folate.