Nutrition, Health & Wellness

How Strawberry Benefits Your Health: 6 Amazing Benefits You Have to See!

We’re getting closer to the end of the summer, and I can’t let this season go by without discussing one of the more popular summer fruits: strawberries! Juicy and oh so sweet, the versatile strawberry benefits your health in many ways—from supporting your immune system to aiding digestion.

Let’s review what makes the strawberry a powerful health food and some of the incredible health benefits you can get from eating this delicious fruit!

 

What Makes Strawberries So Healthy?

From pies and tarts to cakes to chocolate-covered, strawberries are a popular fruit featured in many desserts. They’re even commonly served in salads and smoothies. Personally, I like to nibble on a few strawberries in between meals if I’m feeling a little hungry. But what contributes to strawberry benefits when it comes to our health?

First of all, strawberries are rich in vitamins and minerals. In fact, you may be surprised to learn that one serving of strawberries contains more vitamin C than an orange. [1, 2]

 

Strawberry benefits - Dr. Pingel

 

But that’s not all: Strawberries are also rich in fiber, manganese, and omega-3 fatty acids! Given the health benefits of these powerful nutrients, it’s no wonder why strawberry benefits are so extensive. But there’s even more!

Strawberries are also rich in flavonoids, which are plant-based compounds known to display antioxidant activity.

Interestingly, increased consumption of the flavonoids found in strawberries has been inversely associated with weight gain. In fact, according to a 2016 study, eating blueberries, apples, pears, prunes, strawberries, and grapes were shown to promote healthy weight management. [3]

As you can see, the nutritious strawberry benefits your health thanks to its rich nutritional profile. Now, let’s discuss some of the amazing strawberry benefits you can expect.

6 Incredible Strawberry Benefits

Here are six of the top strawberry benefits for your health.

1. Support immune system health

As we reviewed above, strawberries are high in vitamin C, and, as a result, benefits the immune system. After all, it’s been well-established that vitamin C is crucial for immune function.

But, interestingly, research has shown just how the versatile strawberry benefits the immune system. According to a 2013 study, strawberries increased the immunological response of certain proinflammatory mechanisms that trigger the upregulation of proinflammatory cytokines.

This effect was seen in obese people who were at greater risk for developing infections. [4, 5

So, what does this mean? Strawberries can assist the immune system by accelerating their response to killing off invaders!

Given these powerful findings, it’s easy to understand how strawberries could support your immune system health

2. Help fight cognitive decline

Amazingly, strawberry benefits also extend to your brain. That’s right—eating strawberries has actually been found to help fight age-related cognitive decline in older women!

According to one study, greater consumption of blueberries and strawberries were associated with slower rates of cognitive decline. In fact, the researchers discovered that eating strawberries and blueberries helped to delay cognitive aging by up to 2.5 years. [6]

3. Support healthy blood pressure levels

You may be surprised to learn that strawberry benefits your heart health as well—specifically, your blood pressure.

According to a 2017 study on 60 hypertensive post-menopausal women, researchers found that consuming strawberries for eight weeks reduced the participants’ systolic blood pressure by an average of six points! [7]

4. Boost skin health and collagen production

Strawberries are also known to support skin health and, specifically, collagen production. But exactly how does the sweet strawberry benefit your skin?

For starters, a 2018 study revealed that strawberries can counteract bacteria-induced inflammation in the skin cells that are responsible for generating connective tissue and injury recovery. [8]

Furthermore, another 2018 study showed that the vitamin C abundant in strawberries actually increases type I collagen synthesis. [9](Type I collagen is the most abundant type of collagen in the body. It helps to minimize wrinkles and fine lines as well as improve the elasticity and hydration in your skin.) [9]

5. Aid digestion

When it comes to digestion, strawberry benefits don’t disappoint. In fact, thanks to its high fiber content alone (about 3 grams per serving), it can go a long way in helping to prevent constipation. But that’s not all.

When consumed daily in animal studies, strawberries have also been shown to reduce certain irritable bowel disease (IBD) symptoms by helping to reduce inflammation in the colon. [10]

6. Lower risk of chronic disease

Thanks to their strong antioxidant properties (which largely stems from manganese), strawberry benefits also extend to lowering your risk of developing many chronic diseases.

In fact, studies have shown that consuming whole fruits rich in antioxidants are linked to a lower risk of developing type 2 diabetes. [11]

Moreover, studies have also shown that consuming strawberries regularly can significantly improve LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism. [12] These are important markers for cardiovascular disease.

 

Strawberry benefits - Dr. Pingel

 

As you can see, strawberry benefits are vast and varied. Luckily, it’s easy to incorporate them into your diet on a regular basis. You can start with one-quarter cup daily as a snack or add them to your smoothies, salads, or even eat them dipped in vegan dark chocolate as a dessert.

Who says eating for your health has to be boring and tasteless? With a little creativity and variety, you’ll be well on your way to eating a satisfying, nutritious diet every day!

 

Key Takeaways

  • A popular summer fruit, strawberries are rich in vitamins and minerals. In fact, one serving of strawberries contains more vitamin C than an orange!
  • They’re also rich in fiber, manganese, omega-3 fatty acids, and even flavonoids (plant-based compounds known to display antioxidant activity).
  • As a result, strawberry benefits include: supporting immune system health, fighting cognitive decline, supporting healthy blood pressure levels, boosting skin health, aiding digestion, and lowering risk of chronic disease.

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