As part of a nutritious diet, they can help prevent various conditions. One of these medical conditions is type 2 diabetes. Trusted Source Evidence suggests that this fruit reduces postprandial blood sugar spikes in some obese or overweight people. Let us look at strawberry benefits.
In addition, the ingredients in strawberries can also help protect against heart disease, stroke, cancer, high blood pressure, and constipation.
Keep reading to learn more about the nutritional content and health benefits of strawberries, along with ways to add them to your diet.
The nutrients in strawberries help support the body’s defences against the conditions listed below.
Strawberries may help protect against heart disease due to their anthocyanin and quercetin content. A 2019 study reports that anthocyanin is linked to a lower risk of heart attacks. In addition, quercetin has anti-inflammatory properties that appear to reduce the risk of atherosclerosis, according to 2016 research.
The potassium in strawberries also supports heart health. A trusted source from the Centers for Disease Control and Prevention (CDC) states that there is an inverse relationship between potassium consumption and the risk of heart disease.
Strawberry benefits: Stroke
It has been found that consumption of these compounds may have an inverse relationship with the likelihood of disease. After adjusting the results for cardiovascular risk factors, the authors concluded that a diet higher in flavonoids may slightly reduce the risk of stroke.
Read more about stroke.
According to a 2016 Trusted Source review, nutritional compounds in strawberries and other berries may help protect against certain cancers. They mainly help prevent gastrointestinal and breast cancer, but to a lesser extent, they can help prevent lung, prostate, liver and pancreatic cancer. However, it is important to note that the studies cited were animal studies that did not focus on strawberries specifically, but on berries in general.
Rather than identifying a single compound responsible for this protection, the authors speculated that the benefit likely stems from the combined effect of all the compounds in strawberries working together. In conclusion, eating strawberries may offer some protection against oral, breast, lung, and oesophagal cancers, but more research is needed.
High blood pressure
The potassium in strawberries may offer some benefits for people with high blood pressure. That’s because the substance helps offset the negative effects of sodium in the body, research says in 2018. The authors found that increased intake of potassium-rich foods can lower blood pressure, which helps prevent heart attacks and strokes.
Eating foods high in fibre, such as strawberries, helps maintain regular bowel movements. Fibre promotes the movement of stool through the intestinal tract, which helps prevent constipation.
Experts also recommend increasing your water intake to promote regularity. While it is important to drink plenty of fluids, eating foods that contain water such as fruit is also beneficial, as fruit contains 80-90% water.
Strawberry benefits Diet
Strawberries are available fresh, frozen and freeze-dried, as well as in jellies and jams. People who want to eat fruit should check the labels of frozen and dried strawberries for added sugar. And when purchasing jellies or jams, individuals can choose whole fruit spreads that do not contain added sweeteners or fillers.
Rather than focusing on strawberries, it’s best to add them to a nutritious diet that includes:
- other fruits
- whole grains
- lean proteins such as beans, fish and skinless poultry
- low-fat dairy foods
- Below are some tips to include more strawberries in your diet:
- Dice the strawberries and add them to the chicken salad.
- Slice strawberries and top with plain yoghurt, or create a parfait with alternating layers of strawberries, sliced almonds, and fruit.
- Add strawberries to the fruit salad.
- Top the strawberries with oatmeal or whole grain cereal.
- Mix chopped strawberries with other fruits to create a salsa that you can serve with chicken.
- Blend strawberries with banana and yoghurt to make a smoothie.
- Serve sliced strawberries on whole grain pancakes and waffles.
- Mix chopped strawberries with spinach, walnuts and goat cheese to create a tasty salad.
Risks and precautions
The disadvantage of strawberries is that they may contain pesticide residues. Each year, the Environmental Working Group (EWG) produces a list of fruits and vegetables with the highest levels of pesticide residues, known as the “Dirty Dozen.”
Strawberries often rank high on this list. With this in mind, the EWG suggests buying organic strawberries to help reduce your risk of pesticide exposure. Read more: Easy Dinner Recipes (Without Having to Cook Anything)
Strawberry benefits Summary
Strawberries are rich in nutrients, including vitamin C, fibre, potassium and antioxidants that support a range of health benefits. The only downside is the presence of pesticides in conventionally grown strawberries, but one can avoid this if one buys an organic variety. It’s easy to incorporate this fruit into a nutritious diet in several ways, such as sprinkling it on yoghurt or adding it to a spinach salad. Source medicalnewstoday.