Eat Your Strawberries

Strawberry season is nearly here. Registered dietitian Bailey Flora, MS, RDN, LD, explains why this favorite summertime fruit is so good for us.

“Strawberries give you a lot of nutritional value for very few calories,” says Flora. “They’re tasty but naturally low in sugar. That’s a combination that’s hard to beat.”

Strawberries are chock full of vitamin C, with just eight medium strawberries containing 160% of the recommended daily amount. They are also loaded with antioxidants, which protect against cellular damage. Strawberries also contain fiber and several key vitamins and minerals (like manganese, potassium, and folic acid), and less natural sugar than some other fruits like apples and bananas.

Boosts the Brain

Strawberries have a protective effect against cognitive decline (losing mental sharpness), possibly due to the antioxidants helping safeguard cells and reduce inflammation. In a study that measured brain function in more than 16,000 participants over six years, it was found that people who ate the most strawberries and blueberries had less cognitive decline. Another study found that people who ate strawberries were 34% less likely to develop Alzheimer’s disease.

Strengthens the Immune System

The high amount of vitamin C in strawberries can help keep the immune system in good shape. Vitamin C can help prevent and treat respiratory and systemic infections, as well as help aid wound healing. Vitamin C also increases the body’s production of T-cells (which remove infected and cancerous cells) and B-cells (which create antibodies so the body can better fight off infections in the future). Vitamin C is also an anti-inflammatory; widespread inflammation can lead to multiple conditions including heart disease.

Protects the Heart

Strawberries can help prevent several conditions that lead to heart disease and stroke, as well as diabetes, which increases the risk of heart disease. In one small study, participants who consumed two drinks a day made with 25 mg freeze-dried strawberry powder blended with water (the equivalent of 3.5 cups of fresh strawberries) experienced a 5% drop in cholesterol level after a month.

In another study that gave participants the same drink, participants saw a 10% decrease in total cholesterol after two months.

Another study found that eating a pound of strawberries a day may reduce triglycerides, fats found in the blood, which increases the risk of heart disease by 20% and total cholesterol by 8%.

In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared to eating bread with cucumber. Participants also ate the bread with other berries such as raspberries and cranberries, but only strawberries contributed to a lower blood spike after the meal.