Strawberry benefits include protecting the body from conditions like heart disease, stroke, cancer, high blood pressure, diabetes, and constipation. The sweet summer fruit improves osteoarthritis management and is good for your skin. Strawberries are picked fresh from the farm in June but are available year-round in supermarkets.
They are edible raw and used in various recipes, from sweet to savory. You’ll find them in yogurts, desserts, salads, and more. Most people prefer to eat raw strawberries because you get most of their nutrients and vitamins this way. Here’s an overview of four top nutrients and their benefits:
1. Vitamin C (Ascorbic Acid)
The USDA reports that 1 cup (166 grams) of fresh, sliced strawberries features 97.6mg of vitamin C. No other vitamin or mineral is available in strawberries in such high amounts. Vitamin C, or ascorbic acid, is water-soluble but not stored in the body. You should take the vitamin via diet sources, preferably on a daily basis, to get the full benefit. Vitamin C is an antioxidant and plays various roles in the body, mainly protecting cells and supporting the immune system.
The vitamin is required for creating collagen, a connective tissue responsible for the strength and elasticity of tendons, ligaments, and skin. Vitamin C is beneficial for wound healing and synthesizing neurotransmitters like norepinephrine and serotonin. The vitamin lowers the risk of heart diseases and cancers.
2. B Vitamins
Strawberries contain thiamin (B1), riboflavin (B2), niacin(B3), pyridoxine (B6), and folate (B9), five of the essential B-complex vitamins. Vitamins B1, B2, and B3 are coenzymes required to convert food into energy and keep your nervous system working smoothly. Consuming enough B vitamins can increase the production of red blood cells and improve skin conditions. One cup of strawberries offers a percentage of the recommended daily B1, B2, and B3 serving.
The fruit contains 8% of the daily serving of folate. Folate is beneficial for sustaining healthy pregnancies and supports new cell creation and development. Vitamin B-6 lowers the risk of cardiovascular disease and helps the body produce serotonin and steroid hormones. The B vitamins are advantageous in many integral body functions, including metabolism, heart function, nerve function, central nervous system, and body growth.
3. Vitamin E & K
Strawberries contain vitamins E and K, which are fat-soluble. This means that your body can store them. Upper intakes of vitamin K haven’t been recorded, and toxicity is rare, but you can have too much vitamin E. Doctors recommend keeping your intake of vitamin E to below 1000mg per day, something you can achieve easily with strawberries. The fruit supplies some of the daily recommended doses of both vitamins.
Vitamin E protects vitamin A and other essential lipids from free radicals and damage. The vitamin is advantageous to vision, brain health, reproductive health, and skin, thanks to its antioxidant properties. Vitamin K is required for blood clotting, bone mineralization, and blood calcium levels. Proteins like prothrombin and osteocalcin are vitamin K-dependent, and you can increase their production by eating enough strawberries daily.
More Strawberry Benefits & Nutrients
A cup of freshly sliced strawberries packs many other nutrients, including several units of vitamin A. The fruit contains calcium, iron, magnesium, phosphorus, and potassium. Strawberries are low-glycemic, making them a healthy choice for those who want to reduce their glucose levels. You can get sugar while maintaining a healthy level of blood sugar. The fruit features polyphenols that can lower insulin sensitivity in non-diabetic adults. With so many nutrients, strawberries offer a great addition to your diet.
Eating strawberries every day can eliminate free radicals, improve heart health, and reduce cardiovascular issues. The antioxidants and anti-inflammatory compounds are essential in disease prevention. A 100-gram serving contains less than five grams of sugar and 0.2 grams of fully saturated fat. Strawberry benefits are unending, and you should consume fresh, non-GMO fruits from organic farms. Try fresh strawberries today to add healthy vitamins and nutrients to your diet.