Strawberry is a delicious fruit that is grown on the plant of the same name. It is a hybrid species of the genus Fragaria. Strawberry is famous all over the world for its unique taste, juiciness, aroma and texture. Strawberries are a good source of a number of vitamins,minerals, antioxidants, flavonoids etc. and the presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of strawberries but first, take a look at the below-mentioned nutrition chart of strawberries.
Nutrition Chart Of Strawberries
Health Benefits Of Strawberries
(1) Keep Our Eyes Healthy
Eyes are an important organ of our body and are one of our five senses ( In reality, we have a lot more senses ) . It allows us to enjoy the beauty of this world and it is important for us to take good care of our eyes otherwise, our eyes may get weaken and may give rise to eye problems like dryness of eyes, macular degeneration, vision defects etc.
Eating strawberry on a regular basis is good for our eyes because of the strong antioxidants and vital nutrients present in them. These antioxidants fight the free radicals in our body, stabilizes them and thus prevents our eyes from free radical damage. Free radicals can harm our eyes very badly and may give rise to dryness of eyes, degeneration of optic nerves, macular degeneration, vision defects and increased risk of eye infections as well.
As strawberries are a good source of antioxidants, flavonoids and other compounds like phenolic phytochemicals and ellagic acid, so it helps in avoiding the risk of eye problems to a great extent and at the same time, strawberries are also a good source of potassium which helps in regulating ocular pressure. Ocular pressure is the pressure within the eyes and disturbance in this pressure can give rise to ocular hypertension, glaucoma, permanent eye damage, damaged peripheral vision etc. (source)
(2) Boost Our Immune System
Consuming strawberries on a regular basis is very effective for boosting the immune system of our body because of the number of antioxidants like vitamins C, flavonoids, etc. present in them. These antioxidants fights with the free radicals of our body stabilize them and prevents them from doing damage to our body. Free radical damage is bad as it can slowly deteriorate our health by damaging the systems of our body by damaging our body cells. Free radicals can damage our immune system and make it weak and a weaker immune system is not completely efficient to stop the diseases causing pathogens from invading our body.
Free radicals can even mutate DNA of the healthy cells and increase the risk of cancer and many other diseases. Eating a single serving of strawberry provides approximately 150 percent of the daily requirement of vitamin C which is more than enough to keep our immune system stronger. The immune system plays an important role in keeping us healthy as it prevents the foreign invaders like bacteria and viruses from entering our body, and even if they somehow enter our body then the immune system starts working on destroying them.
So, by making the immune system stronger, strawberries, in turn, protects us from a number of diseases. The good thing about vitamin C is that it is water soluble which means extra vitamin C of the body get excreted out from our body in the form of urine ( however, too much of vitamin C can have some side effects).
(3) Provides Anti-Inflammatory Benefits
Inflammation is not bad and in fact, it plays an important role in the healing process of a wound or an injury . However, too much of inflammation is bad and may give rise to inflammatory diseases like arthritis and gouts. Strawberries are anti-inflammatory in which nature which means they are very effective for reducing the risk of inflammatory diseases like arthritis and gouts. This benefit of strawberry is mainly due to the presence of antioxidants and detoxifiers present in them.
The presence of these compounds helps in stabilizing free radicals and removing toxins out of the body, respectively. Inflammation can cause degeneration of muscles and tissues, and can even dry up the fluid responsible for increasing the mobility of the joints. Strawberries are also effective for providing relief from the pain associated with the inflammatory diseases like arthritis,gout etc.
(4) Reduces The Risk Of Cancer
Regular and moderate consumption of strawberries is very beneficial for reducing the risk of various types of cancers like skin cancer, bladder cancer, lung cancer, esophagus cancer and breast cancer etc. because of the presence of a number of compounds like antioxidants, folate, anthocyanins, quercetin, and kaempferol etc. present in them. The antioxidants present in strawberries fights with the free radicals of our body stabilizes them and thus prevents them from damaging our body cells.
Free radicals are bad for our health as they can mutate the DNA of a healthy cell and make them prone to cancer and also increase the risk of subsequent diseases. Eating strawberries on a regular basis not only prevents us from free radical damage but is also associated with the drastic reduction in the presence and growth of dangerous cancerous cells.
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(5) Improves Brain And Nerve Functions
Eating strawberry is very beneficial for our brain and nervous system because of the presence of vital compound iodine in it. Iodine helps in regulating the proper functioning of our brain and nervous system. In addition to this, strawberries are also a good source of potassium which increases the blood flow to the brain and improves our cognitive health. It has been confirmed by research that high concentration of potassium in food increases our concentration, sharpens memory,improves nerve function etc.
Other than this, the antioxidants present in strawberries also plays an important role in keeping our nervous system healthy by preventing our nerve cells from free radical damage. As per the Journal of Agricultural and Food Chemistry, eating food rich in anthocyanins like strawberry etc. improves the short-term memory by 100 percent in eight weeks.
(6) Regulates High Blood Pressure
Eating strawberries on a regular basis is very effective for keeping our blood pressure under control and for reducing the risk of hypertension. This benefit of strawberry is mainly due to the compounds like potassium and magnesium present in it. These compounds are very effective for keeping our blood pressure level under control and also reduce the risk of other associated health problem.
Potassium is a vasodilator which means it eases the flow of blood to various parts of the body, and thus helps in keeping pressure under control. Magnesium also plays an important role in keeping blood pressure under control. Strawberries are a bad source of sodium and eating 100 grams of strawberries provides only one milligram of sodium and this low sodium level of strawberry also helps in preventing hypertension.
(7) Good For Heart
Eating strawberries on a regular basis is good for our heart and helps in keeping our cardiovascular system healthy because of the presence of antioxidants, phytochemicals, flavonoids etc. present in them. These antioxidants fight with the free radicals of our body and prevents them from doing damage to our cardiovascular system.
In addition to this, potassium present in strawberry helps in controlling high blood pressure which is responsible for causing cardiovascular problems like heart attack, heart strokes, irregular heartbeat etc. Strawberry contain no fat and is also effective for reducing cholesterol from our arteries and vessels. The B vitamins present in strawberries strengthens our cardiac muscles and improves the functioning of our heart.
(8) Lowers Cholesterol Level
Consuming strawberries on a regular basis is very effective for reducing bad cholesterol from our body because of the presence of phytonutrients and phenolic compounds present in it. They lower the bad cholesterol (LDL cholesterol ) of our body and increases our good cholesterol ( HDL cholesterol ). As bad cholesterol is responsible for various cardiovascular problems like heart attack, heart stroke, atherosclerosis, clogging of arteries etc. and may cause some other health problems too like increased risk of diabetes, increased risk of hypertension , pain in arteries that lead to legs and feet etc. ( source)
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(9) Improves Bone Health
Eating strawberries on a regular basis ( but in a moderate quantity) is good for our bones as they improve our bone health and make them stronger. This bone strengthening benefit of bone health is mainly due to the presence of essential compounds like manganese ,potassium and vitamin K present in them.
Manganese improves bone health by improving the absorption of calcium (an essential compound for making our bones stronger), vitamin K slows down the rate at which our bones get weak and potassium neutralizes the acid responsible for making our bones weak. Eating strawberries improves our bone health and also reduces the risk of osteoporosis, brittle bones etc.
(10) Improves Digestion
Strawberries are an excellent source of water and around 92 percent of strawberry, weight is just water. In addition to this, strawberry is also a good source of dietary fibers and presence of these two compounds ( water and dietary fibers) make strawberries very beneficial for our stomach and keeps our digestive system healthy. This is because high water content and presence of dietary fiber in strawberry regulates bowel movement and ensures that waste gets excreted out of the body smoothly. In this way, it also provides relief from constipation
(11) Keep us Hydrated
Strawberries are an excellent source of water and around 92 percent of strawberry, weight is just water. Water plays an important role in keeping us healthy as it regulates our bodily functions and is required for almost every cellular activity. Some of the main uses of water in our body are proper digestion, removing toxins out of the body, keeping our cells and tissues refreshed, helps in keeping our organs to function properly and there are many more benefits (source) .
The importance of water in our body can be known from the fact that our body is made up of around 60 percent water, 73 percent of our brain and heart is made up of water and our lungs are around 83 percent water (source) . Lack of water in our body can cause dehydration and may give rise to many health problems.
(12) Is Good For Diabetics
Eating strawberries is very beneficial for the patients suffering from diabetes because of their low glycemic index and fiber content present in them. The glycemic index of strawberry is low which means it slowly release sugar into the bloodstream and the presence of dietary fiber also helps in controlling blood sugar level. It has been discovered that those who eat 37 strawberries a day are at a lower risk of diabetic complications like kidney disease and nerve problem ( neuropathy).
(13) Good During Pregnancy
Consuming strawberry is very beneficial for the pregnant women because of the presence of folic acid in it. Folic acid is a vital nutrient that plays an important role in the growth and development of the fetus and also prevents the infants from neural tube defects
(14) Provides Relief From Depression
Eating strawberries is very effective for providing us relief from stress and depression because of their ability to prevent excessive formation of homocysteine in the body. Homocysteine can prevent blood and other nutrients from reaching our brain and may even interfere the production of feel-good hormones like serotonin, dopamine, and norepinephrine. These neurotransmitters are effective not only for regulating mood but also regulates our sleep and hunger.
(15) Promotes Weight Loss
Regular and moderate consumption of strawberry is very beneficial for the people who want to lose weight. This is because strawberries are low in calories and eating 100 grams of strawberries only provide 32 calories. They don’t contain any fat and around 92 percent of strawberry is made up of water which means eating them don’t lead to weight gain. Strawberries are also a source of dietary fibers which make us feel fuller for a long time and decreases our urge to eat, again and again,controls overeating and thus controls obesity.
As per a research published in The Journal of Agriculture and Food Chemistry, it was found that animals who ate food high in anthocyanins ( like strawberries) were 24 percent less likely to gain weight than those who ate food free from anthocyanins.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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