Folate is required for healthy cell reproduction and hemoglobin formation, while potassium is vital for normal nerve impulses and muscle contraction. A cup of sliced strawberries also supplies 5 percent each of the daily values for vitamin K and magnesium, and 4 percent each of the daily values for iron and vitamin B Strawberries are an excellent source of powerful antioxidant compounds such as anthocyanidins, ellagic acid, caffeic acid and glutathione.
Among fresh fruits, only blueberries, blackberries and cranberries surpass the antioxidant potential of strawberries, but strawberries are a better source of antioxidants than raspberries, plums, red grapes and cherries.
Strawberries are especially high in ellagic acid, which has been shown to impede the growth of certain types of tumors. The anthocyanidins in strawberries inhibit free-radical damage to cells and also protect against inflammation by reducing the activity of cyclooxygenase, or COX, an enzyme linked to inflammatory conditions such as arthritis, asthma and cancer. Frozen strawberries are generally an excellent alternative when fresh berries are unavailable.
Choose unsweetened frozen strawberries, as the sweetened variety is significantly higher in calories and sugar. A cup of thawed sweetened strawberries has nearly calories and Naturally sweeten a cup of plain, high-protein, low-fat yogurt with chopped fresh strawberries. Studies suggest that strawberries may prevent certain cancers. The protective effect is thought to be thanks to a combination of polyphenols including ellagic acid and ellagitannins, which appear to halt the growth of cancer cells in animal studies.
More human studies are needed to establish the correct method of action and to confirm the effects. Strawberries have a low glycaemic index GI and as such help moderate blood sugar release. Studies suggest that a diet with plenty of low GI foods may be beneficial for weight management and for reducing the incidence of obesity-related diseases. Strawberries are also low in calories, yet sweet tasting so may be helpful as a sweet fix. Although most of us can enjoy strawberries without a problem, they are a common allergen , especially for young children.
If you have allergies to birch pollen or apples, you are more likely to develop a secondary food allergy to strawberries. If this is relevant, you should avoid strawberries. Strawberries, along with fruits including apples, peaches, avocados and blueberries contain natural chemicals called salicylates.
Some people are sensitive to these compounds and may experience an allergic reaction including skin rash and swelling. Strawberries also contain goitrogens, compounds which may interfere with thyroid function, so those with a thyroid condition should minimise their intake.
If you are concerned about food allergies or have any other concerns , please consult your GP or registered Dietician for guidance. Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Subscriber club Reader offers More Good Food. Strawberries are rich in vitamin C, potassium, folic acid , and fiber. One cup of sliced, fresh strawberries, or g, contains a range of important nutrients in the following amounts:. Strawberries also contain a range of powerful antioxidants, including anthocyanins, ellagic acid, quercetin, and kaempferol. People looking to eat strawberries should check the label of frozen and dried strawberries for added sugars.
When looking for jellies or jams, people can choose all-fruit spreads that do not contain added sweeteners and fillers. While strawberries are a healthful addition to any diet, people looking to eat them should do so in moderation.
Fruits typically are high in sugar despite their nutritional benefits, and strawberries contain 8. There is also a risk that strawberries may contain pesticide residue. Each year, the Environmental Working Group EWG produces a list of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Strawberries often rank high up on the list. The EWG suggest that people should buy organic strawberries to reduce the risk of pesticide exposure.
However, if organic produce is outside of your budget, there is no need to worry. The nutritional benefit of eating conventionally grown food far outweighs the risk of pesticide exposure. Beta-blockers , a type of medication that doctors most commonly prescribe for heart disease, might increase potassium levels in the blood.
When taking beta-blockers, people should only consume high-potassium foods, such as strawberries, in moderation. Consuming too much potassium can be harmful to people whose kidneys are not fully functional.
If the kidneys are unable to remove excess potassium from the blood, it could lead to hyperkalemia, or high potassium levels. This can lead to vomiting, breathing difficulties, and heart palpitations. Strawberries offer a wide range of nutrients and can help reduce the risk of cardiovascular disease and stroke. Strawberries can add a burst of sweetness to a healthful diet, although people with kidney problems should be careful about eating too many strawberries. The blackberry is rich in vitamin C, fiber, and antioxidants, and people can add them to their diet easily with some simple changes to their daily….
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