Strawberry is a widely grown hybrid species of the genus Fragaria, collectively known as the strawberries. It is cultivated worldwide for its fruit. The fruit is widely appreciated for its characteristic aroma, bright red color, juicy texture, and sweetness. It is consumed in large quantities, either fresh or in such prepared foods as preserves, juice, pies, ice creams, milkshakes, and chocolates. Artificial strawberry flavorings and aromas are also widely used in many products like lip gloss, candy, hand sanitizers, perfume, and many others.
Nutritional Value of
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 136 kJ (33 kcal) |
Carbohydrates | 7.68 g |
| Sugars | 4.89 g |
| Dietary fiber | 2 g |
Fat | 0.3 g |
Protein | 0.67 g |
| Vitamins | Quantity%DV† |
| Thiamine (B1) | 2% 0.024 mg |
| Riboflavin (B2) | 2% 0.022 mg |
| Niacin (B3) | 3% 0.386 mg |
| Pantothenic acid (B5) | 3% 0.125 mg |
| Vitamin B6 | 4% 0.047 mg |
| Folate (B9) | 6% 24 μg |
| Choline | 1% 5.7 mg |
| Vitamin C | 71% 58.8 mg |
| Vitamin E | 2% 0.29 mg |
| Vitamin K | 2% 2.2 μg |
| Minerals | Quantity%DV† |
| Calcium | 2% 16 mg |
| Iron | 3% 0.41 mg |
| Magnesium | 4% 13 mg |
| Manganese | 18% 0.386 mg |
| Phosphorus | 3% 24 mg |
| Potassium | 3% 154 mg |
| Sodium | 0% 1 mg |
| Zinc | 1% 0.14 mg |
| Other constituents | Quantity |
| Water | 90.95 g |
| Fluoride | 4.4 µg |
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
Health Benefits of Strawberry
Let’s look at the most popular health benefits of strawberries in detail below
- Antioxidant – Strawberries are known to contain antioxidants, but the significance of ingesting antioxidant-rich fruits remains to be established. In order to determine whether the consumption of strawberries impacted measures of in vivo antioxidant capacity, frozen strawberries (250 g) were administered daily for 3 weeks to 21 healthy female volunteers. Compliance was confirmed by quantitating pelargonidin-glucuronide, urolithin A-glucuronide, and 2,5-dimethyl-4-hydroxy-3-[(2)H]furanone-glucuronide in plasma and urine by liquid chromatography-mass spectrometry and antioxidant capacity in serum measured by the increase in lag phase of low-density lipoprotein after copper sulfate exposure, DNA strand breaks in lymphocytes, and activity of phase II enzymes. Among these measures lipid peroxidation lag time increased by 20% (P < .01), whereas other measures did not change significantly. The potent antioxidant defenses in humans make the determination of changes due to dietary ingestion in healthy individuals difficult. In summary, daily consumption of strawberries resulted in a modest but significant increase in antioxidant capacity in a healthy population.[4]
- Diary Health – The potential health benefits associated with dietary intake of fruits have attracted increasing interest. Among berries, the strawberry is a rich source of several nutritive and non-nutritive bioactive compounds, which are implicated in various health-promoting and disease preventive effects. A plethora of studies has examined the benefits of strawberry consumption, such as prevention of infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation disorders and oxidative stress, reduction of obesity-related disorders and heart disease risk, and protection against various types of cancer. This review provides an overview of their nutritional and non-nutritional bioactive compounds and which factors affect their content in strawberries. In addition, the bioavailability and metabolism of major strawberry phytochemicals as well as their actions in combating many pathologies, including cancer, metabolic syndrome, cardiovascular disease, obesity, insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes, neurodegeneration,[7]
- Improves Heart Function – Strawberries have high levels of heart-healthy antioxidants like ellagic acid and flavonoids like anthocyanin, catechin, quercetin, and kaempferol. According to a research report by Susan Hannum, Nutritional Sciences, University of Illinois, these phenolic compounds lower the risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol. [5] . [6] The high levels of anthocyanins help relax the blood vessels, causing improved blood flow and preventing cardiovascular problems. Additionally, the high fiber content, vitamin C, and folate in strawberries form an ideal cardiac health pack as they effectively reduce cholesterol in the arteries and vessels.
- Boosts Brain Function – Strawberries are rich in iodine, vitamin C, and phytochemicals, which help maintain the proper functioning of the nervous system. [7] Potassium, in strawberries, also has been linked to an improved cognitive function by increasing blood flow to the brain. Furthermore, a research [8] by Elizabeth E. Devore, ScD, Harvard Medical School showed that higher consumption of flavonoids, particularly from blueberries and strawberries, reduced rates of cognitive decline in older people.
- Prevents Cancer – Vitamin C, folate, anthocyanins, quercetin, and kaempferol are just a few of the many flavonoids in strawberries that act as excellent antioxidants. [9] Together, they form a strong line of defense to fight cancer and tumor growth. Daily intake of strawberries is connected to a drastic reduction in the presence and metastasis of cancer cells. A study done by experts from the Division of Oncology, The Ohio State University showed that freeze-dried strawberry powder showed results to prevent esophageal cancer. [10]
- Stroke – The infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory power of the antioxidants in strawberries helps reduce the formation of blood clots that are linked with stroke.
- Skin Care – Strawberries contain salicylic acid, alpha hydroxy acid (AHA), and ellagic acid, which reduce hyperpigmentation, prevent acne, and remove dead skin cells. For a face mask for glowing skin, crush 4-5 strawberries and mix it with a tablespoon of honey. Apply on the face, leave it till dry, and wash off. Strawberry moisturizing lip balms also help keep lips hydrated.
- Anti-Aging – Vitamin C in strawberries boosts collagen production, tones the skin, and has an anti-aging effect. Also, a study published in the Journal of Agricultural Food Chemistry showed that its extract is abundant in anthocyanins and protects against ultraviolet radiation. [11] Using strawberry masks regularly can keep the skin fresh and clean.
- Eye Care – Eating strawberries can prevent eye conditions like dry eyes, degeneration of the optic nerves, macular degeneration, vision defects, and increased susceptibility to infections. Studies done by experts from Tufts University and Cambridge University showed that antioxidants in strawberries, such as flavonoids, phenolic phytochemicals, and ellagic acid, can help avoid almost all eye problems because they protect against free radical scavenging activity. [12]
- Diabetes – Studies done by the Harvard School of Public Health show that eating strawberries, which have a low glycemic index, can lower the risk of developing type 2 insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes. [13] Additionally, another study funded by The Canadian Institutes of Health Research showed that eating strawberries improved glycemic control among diabetics. [14]
- Reduces High Blood Pressure – Strawberries are rich in potassium and magnesium and low in sodium. Potassium and magnesium act as vasodilators, meaning that they help reduce hypertension and the rigidity of arteries and blood vessels. [15] This eases the flow of blood to various parts of the body and keeps them functioning at their full potential.
- Boosts Immunity – Vitamin C present in strawberry boosts the immune system and helps in curing common cough and cold. [16] A single serving has approximately 150% of your daily requirement of vitamin C!
- Treats Arthritis & Gout – Strawberries are abundant in antioxidants and detoxifiers, which help reduce pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis and gout pain. They also aid in preventing arthritic symptoms such as degeneration of muscles and tissues, drying up of the lubricating fluids in the joints, and accumulation of toxic substances and acids (such as uric acid) in the body.
- Weight Loss – Strawberries boost the production of the adiponectin and leptin, both of which are fat-burning hormones. [17] They help reduce appetite, decrease glucose, and reduce body weight and fat, all of which promote weight loss. Also, strawberry lemonade sparkling water is a natural way of flavoring water and increasing liquid intake, which also helps in shedding pounds.
- Prevents Birth Defects – Folic acid in strawberries is a necessary nutrient, especially during pregnancy, as it helps in preventing birth defects. It is also important for ensuring optimal health during pregnancy.
- Reduces infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">Inflammation – Strawberries reduce elevated blood levels of C-reactive protein (CRP), a substance produced by the liver that increases infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation in the body. A study conducted by the Harvard School of Public Health showed that women who ate more than 16 strawberries in a week are 14% less likely to have elevated C-reactive protein levels. [18]
- Constipation – Due to its high fiber content, strawberries help boost digestion and prevent constipation. It also prevents diverticulitis, an infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation of the digestive tract, which can cause fever and nausea.
- Hair Health – The rich variety of antioxidants, ellagic acid, and vitamins help battle hair loss, moisturize the hair, and prevent dandruff. For glossy hair, you can mix 5-6 crushed strawberries with 1 tablespoon of yogurt. Massage this into damp hair and rinse off after 10-15 minutes. Shampoo as usual. This works as a natural hair conditioner.
- Bone health – Manganese, vitamins C and K, and potassium, in strawberries help improve bone health. [19] Vitamin K and potassium assists in higher bone density by retaining calcium in the body.
- Teeth whitener – Strawberries contain malic acid, a natural teeth whitening agent. Mix the crushed fruit with baking soda until blended and put it on your teeth. Leave it on for 5 minutes and lightly use a toothbrush to whiten the teeth. Strawberry sugarfree gum is a popular option.
- Treats Puffy Eyes – Strawberries help reduce the appearance of puffy eyes. For a quick fix, place slices of the fruit on your eyelids and relax for ten minutes.
- Arthritis.
- Diarrhea.
- Nervous tension.
- Night Sweats.
- Rashes.
- Water retention.
- Stimulating metabolism.
- Preventing menstruation.
References
- https://en.wikipedia.org/wiki/Strawberry
- https://www.webmd.com/vitamins/ai/ingredientmono-362/strawberry
- https://www.organicfacts.net/health-benefits/fruit/strawberries.html
- https://www.ncbi.nlm.nih.gov/pubmed/22992251https
- https://ndb.nal.usda.gov/ndb/search/list?qlookup=09003&format=Full
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/
