Strawberry: Health Benefits and Nutrition Facts

 Strawberry: Health Benefits and Nutrition Facts

Health Benefits and Nutrition Facts of strawberries

Islamabad, 12June: Strawberry originated in Europe in the 18th century. It is a hybrid of two wild strawberry species from North America and Chile.

Strawberries are bright red, juicy, and sweet. These are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.

Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.

Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts.

Nutrition facts of Strawberry

Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).

The nutrients in 3.5 ounces (100 grams) of raw strawberries are:

Calories: 32
Water: 91%
Protein: 0.7 grams
Carbs: 7.7 grams
Sugar: 4.9 grams
Fiber: 2 grams
Fat: 0.3 grams

Carbs in Strawberry

Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams).

The net digestible carb content is fewer than 6 grams in the same serving size.

Most of these berries’ carbs come from simple sugars — such as glucose, fructose, and sucrose — but they also contain a decent amount of fiber.

Strawberries have a glycemic index (GI) score of 40, which is relatively low (4).

This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.

Fiber

Fiber comprises around 26% of the carb content of strawberries.

One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble.

Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.

Health benefits of strawberries

Eating strawberries is associated with a reduced risk of many chronic diseases (31Trusted Source, 32Trusted Source, 33Trusted Source).

Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer.

Heart health

Heart disease is the most common cause of death worldwide.

Studies have found a relationship between berries or berry anthocyanins and improved heart health.

Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths.

According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function.

Cancer prevention

Cancer is a disease characterized by uncontrolled growth of abnormal cells.

Cancer formation and progression is often linked to oxidative stress and chronic inflammation.

Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer cells.

The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells.

More human research is needed to improve the understanding of the effects of strawberries on cancer before any solid conclusions can be reached.

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