What Are Strawberries?
Strawberries are a favorite summer fruit. They appear in everything from yogurt to desserts and salads. They're a low-glycemic foodmeaning they have little effect on blood sugar. This makes them a tasty option for people looking to control or lower their glucose levels.
June is usually the best time to pick fresh strawberriesbut they're available in supermarkets year-round. They're delicious raw or cooked in recipes ranging from sweet to savory.
Are Strawberries Berries?
This member of the rose family isn't really a fruit or a berry—strawberries are actually the enlarged receptacle of a flower. Grown in temperate climates across South AmericaNorth AmericaAsiaand Europethey're one of the most popular berry fruits in the world.
Are Strawberries Good for You?
There's a lot to love about these sweet snacks. They're lower in calories and sugar than fruits like apples or bananasyet they're high in fiber and other key nutrients.
The health benefits of strawberries are plentiful. They naturally deliver vitaminsfiberand particularly high levels of antioxidants known as polyphenols—without any sodiumfator cholesterol. They are among the top 20 high-antioxidant fruits and are a good source of manganese and potassium. Just one serving—about eight berries—provides more vitamin C than an orange.
Strawberries also have minerals such as calciumironpotassiumfolateand magnesiumalong with antioxidants called anthocyanins. Those are healthful plant compounds that give strawberries their red color.
The amount of anthocyanin goes up as the fruit ripens. That means the redder the fruitthe more antioxidants it has.
Health Benefits of Strawberries
The vitaminsmineralsand antioxidants in strawberries provide important health benefits. For examplestrawberries are rich in vitamin C and polyphenolsantioxidant compounds that may help prevent some diseases.
The antioxidant compounds found in strawberries protect cells and tissue in your body by neutralizing unstable molecules called free radicals. Too many free radicals roaming around in your body can lead to oxidative stressan imbalance that can harm cells and tissues.
By curbing free radicals and oxidative stressthe plant chemicals in strawberries may lower too high levels of inflammation that can hurt your immune system and contribute to several health conditionsincluding obesity.
In additionthe health benefits of strawberries include:
Improved insulin sensitivity
The polyphenols in strawberries improve insulin sensitivity in nondiabetic adults. Not only are strawberries low in sugar themselvesbut they may also help you metabolize other forms of glucose.
Skin protection
Strawberries have anti-inflammatory effects that may help prevent skin damage. In one small studystrawberry-based cosmetic treatments protected skin exposed to harmful ultraviolet A radiationespecially when used in combination with the coenzyme Q10.
Osteoarthritis management
One small study showed the anti-inflammatory benefits of strawberries can also help protect other parts of your bodyincluding your joints. For people with osteoarthritis and knee painstrawberries could help reduce pain and swelling. In one studyadults who ate 50 grams of strawberries each day for 24 weeks had less pain and inflammation.
Lowered risk of cardiovascular disease
Researchers have found that strawberries may promote heart health in a number of ways. Along with helping improve your body's sensitivity to insulinthey may lower fats in your blood called triglycerides and lower total and LDL cholesterol. LDL is the "bad" kind of cholesterol.
Regularly eating them may also protect your heart by helping your blood vessels work better and lowering your blood pressure.
Better gut health
Eating high-fiber foods like fruits can help you have regular bowel movements and ease occasional constipation. Strawberries also serve as a prebiotic. That means you feed "good" gut bacteria when you eat them. Researchers have found that a healthy gut microbiome can help your body better use antioxidantslike the anthocyanin found in strawberries.
Possible lowered risk of cancer
People who eat a lot of fruits and vegetables are generally less likely to get cancer compared with people who eat less nutrient-rich foods. What's morecertain antioxidants found in strawberries may slow the growth of cancer cells. But scientists are still trying to pinpoint exactly how chemical compounds found in strawberries may aid in cancer prevention or treatment.
Brain health protection
Long-term research shows that people who eat antioxidant-rich fruits like blueberries and strawberries have slower rates of decline in thinking and memory as they age. They're also less likely to get Alzheimer's diseasethe most common form of dementia. Scientists think the fruit's anti-inflammatory effects play a big role in how berries protect the brain.
Strawberry Allergy
Strawberries are safe for most peoplebut it's possible to have an allergic reaction to some of the chemical compounds found in these and other berry fruits.
People who are allergic to birch pollen are more likely to have an allergic reaction when they eat strawberries or other fruits. You may hear this called oral allergy syndrome or pollen-food allergy syndrome. It happens when your immune system reacts to proteins in strawberries the same way it does to pollen allergens.
Allergic reactions to strawberries usually cause symptoms such as itchy bumpstinglingor swelling of your lipsmouthtongueor throat. Less oftena strawberry allergy can make you sick to your stomach or cause a skin reaction if you touch the fruit. Rarelyyou may have trouble breathing (anaphylaxis). Call 911 right away if this happens.
Strawberry Nutrition Facts
Strawberry nutrition
Strawberries' high levels of vitamin C and other antioxidants help reduce the risk of serious health conditions like cancerdiabetesstrokeand heart disease.
They're also an excellent source of:
- Magnesium
- Phosphorous
- Calcium
- Potassium
- Folate
- Vitamin K
- Manganese
Nutrients per serving
A 1-cup serving contains:
- Calories: 46
- Protein: 1 gram
- Fat: 0 gram
- Carbohydrates: 11 grams
- Fiber: 3 grams
- Sugar: 7 grams
Strawberry serving size
Like most fruitsstrawberries are fat-free. They're also low in carbohydrateswith just 11 grams of carbs in a cup of strawberries. They do contain sugarbut it's not added sugar. Their fiber also slows down your body's absorption of natural sugars.
How to Choose Strawberries
Choose medium-sized berries that are firmplumpand deep red. Once pickedthey don't ripen further.
Are darker strawberries sweeter?
Redder berries are riper than pink or greenish fruitsand their sugar content goes up as they ripen. At the same timethe acidity goes down. That means darker berries are likely to taste sweeter than their lighter counterparts.
How to Store Strawberries
The U.S. Department of Agriculture Pesticide Data Program found that strawberries are often contaminated with pesticide residue. After you bring the berries homewash them under running waterdry themremove their caps—where most of the pesticide residue is found—and refrigerate them in an airtight container lined with a paper towel. The paper towel will help absorb any excess moisture.
Cut off any rotten or bruised pieces before you store them. They'll last about a week in the fridge.
Store them separately from any meatpoultryor fish in your refrigerator.
How to Prepare Strawberries
Strawberries are found in the produce aisles of most supermarkets. You can also pick your own at farms during their peak season.
You can use them in custardsfruit saladsbaked goodsand green salads.
Here are some ways to use them in recipes:
- Make pancakes with strawberry slices instead of blueberries
- Slice them into a kale salad with goat cheese and slivered almonds
- Top a cheesecake with whole or sliced strawberries
- Stir them into plain yogurt
- Fill with whipped cream or crème fraîche for a dessert or snack
- Add frozen strawberries to smoothies
Strawberry Recipes
Try out these recipes to get more of the health benefits of strawberries in your diet:
- Berries and cream
- Yogurt parfait
- Strawberry wine slushies
- Strawberry salad with grilled shrimp
Makes four servings:
2 cups baby spinachrinsed and dried
2 cups arugularinsed and dried
2 cups strawberries (about 1 pint)hulled and sliced
2 ounces crumbled goat cheese
3 tablespoons pecanstoasted and chopped
2 small green onionssliced
1 pound shrimpcleaned and deveined
Dressing:
2 tablespoons balsamic vinegar
1 tablespoon honey mustard
1 tablespoon olive oil
1 tablespoon fresh chopped basil
Pinch of salt and freshly ground pepper
- Combine all salad ingredients except shrimp in a large bowl. Toss gently.
- Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.
- Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hotadd shrimp and grill 3-4 minutes on each side until slightly charred and cooked through. Remove from heat.
- Divide salad among four plates. Arrange grilled shrimp on top.
- Drizzle dressing over each and serve.
Per serving:
Calories: 251
Protein: 23 grams
Carbohydrates: 12.5 grams
Fat: 12.8 grams (saturated fat: 4 grams)
Cholesterol: 177 milligrams
Fiber: 2.5 grams
Sodium: 306 milligrams
Calories from fat: 45%
Takeaways
Strawberries are a sweet fruit low in sugar and calories but high in fibervitamin Cand other antioxidants that support your health. As part of a nutritious dietstrawberries may lessen your odds of getting several chronic diseases. Add fresh or frozen strawberries to saladssmoothiesand desserts to enjoy their health benefits.
Strawberry FAQs
- What are five benefits of strawberries?
Vitaminsmineralsand other plant compounds in strawberries may help your brain stay sharp as you age. Antioxidants in strawberriesincluding vitamin C, can support your immune system and may lower your chances of getting sick when you're around germs.
They may also help curb inflammationmanage your blood sugarand guard against health conditions like high cholesterolcancerheart diseasestrokeand diabetes.
- How many strawberries per day is OK?
Studies show people who eat ½ a cup of strawberries (four medium fruits) or blueberries three times each week get health benefits. But there's no specific amount that's right for everyone. In generalconsider a daily serving size to equal about 1 cup or eight medium strawberries.
Your best bet is to eat strawberries (or any fruit) in moderation. If you consume too many fruit sugars and fibersyou may get digestive symptoms such as stomach painbloatingdiarrheaor gas.
