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Strawberries are one of the most popular fruits in America, with each American consuming an average of 3.4 pounds of strawberries each year.¹

Strawberries are available in different forms, from frozen to jelly, which makes them widely versatile when it comes to adding them into different meals.

But what are the health benefits of eating strawberries? Here are some facts about strawberries and why they are a great fruit to add to your diet.

Health Benefits of Eating Strawberries

Over the years, there have been many studies that show the positive benefits of eating different fruits. Strawberries are no exception, and there is numerous evidence showing that strawberries contain many health benefits.

Check out some of these strawberry health benefits that will motivate you to incorporate this fruit into your diet.

Lower Cholesterol

Low cholesterol is important when it comes to maintaining the blood flow from your heart to your body. High cholesterol levels can lead to heart attacks, strokes, and other medical conditions.

A study conducted from the Clinical Nutrition and Risk Factor Modification Center found that those who added strawberries into a low-cholesterol diet had lower oxidative damage and blood lipids, both of which contribute to heart health and diabetes.²

Additionally, other studies show that consuming strawberries regularly lowers cholesterol from anywhere between 4-10%, with some findings lowering cholesterol as much as 13%.³

Adding strawberries to your diet can help lower your cholesterol levels if combined with other low-fat foods. Maintaining your cholesterol can help you improve your overall health and reduce your risk for the medical conditions associated with high cholesterol.

Strawberries Have Low Carb Content

Carbohydrates are sugars that our bodies use for energy. An excess in carbohydrates can cause weight gain and other health issues because they raise your blood sugar levels. However, a healthy amount of carbohydrates are still essential for fueling your body.

Strawberries are low in carbohydrates, with roughly 8 grams of carbs per 1.5 ounces of strawberries. This is because strawberries are very high in water content.⁴

With low levels of carbohydrates, you won’t have to worry about your blood sugar levels spiking when eating strawberries as a snack. This also makes strawberries an option for a treat for people who have diabetes.

They Can Boost Immunity

Strawberries are a great source of vitamin C, which is an antioxidant that can repair wounds and regrow tissue. Vitamin C is responsible for keeping our bones, teeth, and skin healthy.

According to Vandana Sheth, RD, the vitamin C found in strawberries can help protect against cold and flu symptoms.⁵ While there is no single food that can prevent the flu, Sheth stated in an interview that eating strawberries could help reduce the severity.

Enjoying some strawberries and other foods with vitamin C can help keep you healthy during the winter time.

Strawberries can Improve Your Vision

The vitamin C found in strawberries has the ability to improve your vision and prevent cataracts.

Vitamin C helps aid in the production of collagen, which is a tissue our eyes are made of.⁶ Researchers have found that there may be a correlation in collagen levels and our eyesight. As we age, our bodies produce less collagen, which is why consuming foods with vitamin C can help maintain collagen levels.

A study was conducted where they followed over 1,000 pairs of twins and examined their eyes with digital imaging at age 60.⁷ The researchers followed up with 324 pairs of the twins and asked them about their diet. The conclusion was that vitamin C can delay and slow the progression of cataracts.

If you are looking to keep your eyes strong and healthy, add foods with vitamin C such as strawberries into your diet.

Strawberries Can Keep Your Memory Strong

A study conducted by Harvard Researchers at Brigham and Women’s hospital found that women who ate strawberries and blueberries can delay memory decline by two and a half years.⁸ The women were surveyed on what they ate each year and tested on their cognitive abilities.

One reason strawberries may improve your memory is they contain fistein, which is a flavonoid that can boost the pathways that control long-term memories. Fistein strengthens the connections between neural pathways using long-term potentiation, which improves current neural connections and helps create new ones.⁹

This means enjoying a few servings of strawberries can help boost your brain power and potentially help improve your memory over time.

Vitamins and Minerals

Strawberries are an overall healthy food that have many vitamins and nutrients.

Here are some of the vitamins and minerals you can get from consuming strawberries:

• Vitamin C: Vitamin C is responsible for keeping your skin healthy and repairing wounds.¹⁰ Scientists also say that strawberries contain more vitamin C than any other fruit grown in the tropics, with a cup of strawberries roughly containing 150mg of Vitamin C.¹¹
• Potassium: Potassium is responsible for helping your nerves contract, lowering blood pressure by controlling sodium intake, and regulating your heartbeat.¹²
• Folate: Folate, also known as Vitamin B9, is important because it helps form the RNA and DNA in our bodies.¹³ It is vital that pregnant women get enough of folate because a deficiency can cause anencephaly, which is when a baby is born without key parts in its brain and skull.

Other nutritional benefits of strawberries:

• Fiber: Roughly 26% of a carbohydrate in a strawberry is fiber.⁴ Fiber is responsible for maintaining the good gut bacteria in your digestive track, which can help you maintain weight and stay healthy.
• Antioxidants: Strawberries are rich in antioxidants, which help prevent free radicals that harm your bodily functions.¹⁴ Foods with antioxidants are a great way to lower your risk of heart disease and cancer.

How You Can Add More Strawberries Into Your Diet

Strawberries can be eaten in many forms, making them easy to add into your diet. They are also widely available in local grocery stores across America.

Here are some ways you can add more strawberries into your meals:

• Add strawberries into your fruit salad
• Chop up small pieces of strawberries and mix them into your yogurt
• Make a fruit smoothie that contains strawberries as one of your main ingredients
• Add strawberries to your breakfast, whether you place them on top of waffles or pancakes, or in your cereal
• Create a snack bag with healthy items such as blueberries and grapes, and add strawberries in
• Make homemade strawberry jam and use it on your toast
• Add fresh strawberries into your homemade lemonade to create strawberry lemonade
• Bake a pie and use strawberries as your main fruit

Buy Fresh Strawberries Today!

Now that you know the health benefits of eating strawberries, we encourage you to buy some today. If you are able to, buy locally grown strawberries to support the farms in your area.

Here at Saber Healthcare, we value the nutrition our residents receive. We have started a Saber Scratch initiative, which focuses on creating menus that allow our residents to achieve getting the right amount of vitamins and nutrients that they need each day.

To learn more about Saber Healthcare and what we have to offer, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

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2. Cox, Alicia. “10 Surprising Ways Strawberries Can Benefit Your Health.” Reader’s Digest Magazines, Best Health Magazine. Last updated March 18^th, 2021. Accessed April 13^th, 2021. Link: https://www.besthealthmag.ca/list/strawberry-health-benefits/.
3. Moll, Jennifer. Fogoros, Richard N. “Can Strawberries Lower Your Cholesterol?” Dotdash, Very Well Health. Published November 5^th, 2019. Accessed April 13^th, 2021. Link: https://www.verywellhealth.com/can-strawberries-lower-your-cholesterol-697913.
4. Bjarnadottir, Adda. “Strawberries 101: Nutrition Facts and Health Benefits.” Red Ventures, Healthline Media. March 27^th, 2019. Accessed April 13^th, 2021. Link: https://www.healthline.com/nutrition/foods/strawberries#bottom-line.
5. De Bellefonds, Colleen. “9 Ways Strawberries Can Protect Your Heart, Brain, Immunity, and More.” Hearst Magazine Media, Prevention. February 27^th, 2019. Link: https://www.prevention.com/food-nutrition/healthy-eating/a26537540/health-benefits-of-strawberries/.
6. Harris, Kate. “Why vitamin C is important for your eyesight.” A.Vogel, avogel.co.uk. June 10^th, 2020. Accessed April 13^th, 2021. Link: https://www.avogel.co.uk/health/eyes/why-vitamin-c-is-important-for-your-eyesight/.
7. “HOW VITAMIN C AFFECTS YOUR EYESIGHT.” NVision Eye Centers, nvisioncenters.com. Accessed April 13^th, 2021. Link: https://www.nvisioncenters.com/diet-and-eye-health/vitamin-c/.
8. Maki, Jessica. “Berries keep your brain sharp.” Harvard University, The Harvard Gazette. April 26^th, 2012. Accessed April 13^th, 2021. Link: https://news.harvard.edu/gazette/story/2012/04/berries-keep-your-brain-sharp/.
9. Salk Institute. "Natural Chemical Found In Strawberries Boosts Memory In Healthy Mice." ScienceDaily, ScienceDaily, 20 October 2006. Accessed April 13^th Link: https://www.sciencedaily.com/releases/2006/10/061017164401.htm.
10. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, saberhealth.com. September 4^th, 2020. Accessed April 13^th, 2021. Link: https://www.saberhealth.com/news/blog/5-vitamin-c-benefits.
11. Strawberry. “A Look at the Nutritional Value and Benefits of Strawberries.” StrawberryPlants.org, Strawberry Plants. December 1^st, 2020. Accessed April 13^th, 2021. Link: https://strawberryplants.org/strawberry-nutrition-facts/.
12. “Potassium.” U.S. Department of Health and Human Services, Medline Plus. Accessed April 13^th, 2021. Link: https://medlineplus.gov/potassium.html#:~:text=It%20helps%20your%20nerves%20to,harmful%20effects%20on%20blood%20pressure.
13. “Health Benefits of Folate.” WebMD, webmd.com. Accessed April 13^th, 2021. Link: https://www.webmd.com/diet/health-benefits-folate#1.
14. Wang, S.Y. “ANTIOXIDANTS AND HEALTH BENEFITS OF STRAWBERRIES.” actahort.org. Accessed April 13^th, 2021. Link: https://www.actahort.org/books/1049/1049_1.htm.