![]() Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths ( 37, 38, 39).Īccording to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function ( 40). Studies have found a relationship between berries - or berry anthocyanins - and improved heart health ( 21, 34, 35, 36). Heart disease is the most common cause of death worldwide. Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer. Strawberries contain high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins.Įating strawberries is associated with a reduced risk of many chronic diseases ( 31, 32, 33). The main ellagitannin in strawberries is sanguiin H-6 ( 1). This includes fighting bacteria and a reduced risk of cancer ( 29, 30, 31). They have received considerable attention and have been linked to numerous health benefits. Strawberries are consistently ranked among the top sources of phenolic antioxidants - with levels 2–11 times greater than other fruits ( 25, 26, 27).Įllagitannins and ellagic acid comprise a large part of these antioxidants in strawberries ( 28). They are usually concentrated in the skins of fruit, but berries - such as strawberries - also tend to have anthocyanins in their flesh.Īnthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens ( 21, 22).Īnthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health ( 23, 24). Pelargonidin is the most abundant ( 15, 20).Īnthocyanins are responsible for the bright colors of fruits and flowers. More than 25 different anthocyanins have been found in strawberries. ![]() These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects ( 17, 18, 19). Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut ( 16). Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits ( 16). The main anthocyanin in strawberries, this compound is responsible for the bright red color ( 15). Strawberries are loaded with antioxidants and beneficial plant compounds, including: They have a relatively low GI and should not cause big spikes in blood sugar levels. Strawberries’ carbs consists mainly of fibers and simple sugars. They are also useful for weight loss and can help prevent many diseases ( 5, 6). One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber - both soluble and insoluble.ĭietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. Fiberįiber comprises around 26% of the carb content of strawberries. This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes. Strawberries have a glycemic index (GI) score of 40, which is relatively low ( 4). Most of these berries’ carbs come from simple sugars - such as glucose, fructose, and sucrose - but they also contain a decent amount of fiber. The net digestible carb content is fewer than 6 grams in the same serving size. The nutrients in 3.5 ounces (100 grams) of raw strawberries ( 3) are:įresh strawberries are very high in water, so their total carb content is very low - fewer than 8 grams of carbs per 3.5 ounces (100 grams). They contain only minor amounts of fat (0.3%) and protein (0.7%). So, it appears that including strawberries in your diet might just help you achieve and maintain a lowered risk for developing certain diseases.įurther, in a study published in the Annals of the Rheumatic Diseases, subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.Strawberries mainly consist of water (91%) and carbohydrates (7.7%). Research also shows that individuals who eat strawberries on a regular basis have higher blood levels of folate, vitamin C and phytonutrients, and a higher intake of fiber than those who don’t eat strawberries. The heart-healthy and anti-cancer power of organic strawberries comes from their phytonutrient content, while the potassium in strawberries helps maintain normal blood pressure. Eating just one serving of strawberries, or about eight of these sweet fruits per day, may help improve heart health, lower the risk of developing some cancers and lower blood pressure. Every day, research confirms that strawberries are an important part of a healthy diet.
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