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Oleg ShvetsFood

The season of the much-anticipated strawberries is starting. This bright red berry is not only tasty and juicy, but also nutritious and healthy. Its consumption helps to improve memory, strengthen the immune system, and maintain heart health.

Let's take a look at the benefits of strawberries, what nutrients they contain, and what makes this berry good for you.

Strawberries are high in nutritional value and low in calories. Although they are sweet, they are naturally low in sugar.

Strawberries are rich in vitamin C. Eight medium-sized strawberries contain 160% of the daily recommended amount. This is more vitamin C than you can get from an orange, which is associated with this vitamin.

The berry is also packed with antioxidants that protect cells from damage. The main antioxidant in strawberries is anthocyanin, which gives them their red color. The amount of anthocyanins in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.

Strawberries are also a source of dietary fiber (fiber) and several other important nutrients from the groups of vitamins and minerals, including manganese, potassium, and folic acid. It also has less natural sugar than popular fruits such as apples and bananas.

Health benefits of strawberries


As the brain ages, it can lose some of its mental acuity. But according to research, consuming strawberries supports the cognitive function of the brain of older adults.

Researchers measured brain function in more than 16,000 participants over six years. They found that the people who ate the most blueberries and strawberries did not have as much decline in their thinking and information processing abilities. Their brain capacity was 2.5 years younger compared to the others.

Another piece of good news for strawberry lovers: the results of the Rush Memory and Aging Project showed that people who ate strawberries were 34% less likely to get Alzheimer's disease. Researchers believe that these protective effects are due to antioxidants. They reduce systemic inflammation in the body, which is one of the key factors in the development of Alzheimer's disease.


Strawberries are an excellent source of vitamin C (ascorbic acid), which must be obtained from food because the body does not produce it. In rare cases, people who don't get enough of this important vitamin develop scurvy, a disease that causes bleeding, bruising, and anemia.

Vitamin C plays an important role in wound healing. It also helps in the prevention and treatment of respiratory and systemic infections. Studies show that vitamin C increases the production of T cells, which remove infected and cancerous cells, and B cells, which produce antibodies to protect against aggressive factors.

This important vitamin also has anti-inflammatory effects, reducing the response to stress caused by illness or simply a busy life. Scientists suggest consuming 100-200 milligrams of vitamin C per day as a preventive measure - and more in case of illness. Eight medium strawberries provide 160 mg of the vitamin. So you only need a handful of berries to keep your immune system in good shape.

Foods rich in vitamin C have undeniable advantages over dietary supplements because they provide additional health benefits. Strawberries contain fiber and other phytonutrients and vitamins that cannot be reproduced in a supplement.


Studies show that strawberries can help prevent a number of diseases that lead to heart disease and stroke, as well as diabetes. Eating more strawberries helps:

Lower cholesterol levels

In one experiment, participants consumed two drinks a day, each consisting of 25 milligrams of lyophilized strawberry powder mixed with water. This is roughly equivalent to 300-400 grams of fresh strawberries per day. After a month, the participants' total cholesterol levels were 5% lower. In another study, participants were given the same amount of lyophilized strawberry powder, but this time they consumed the drink for two months. The researchers compared the results to a group that simply drank more water. Those who consumed the strawberry drink had a 10% decrease in cholesterol levels.

Lower triglycerides

This is a fraction of dietary fat found in the blood. High triglyceride levels increase the risk of heart disease. When triglycerides are broken down, their byproducts cause inflammation, attracting sticky deposits to the walls of blood vessels, which can eventually even clog arteries (a process known as atherosclerosis). But eating half a kilogram of strawberries a day can reduce triglycerides by 20%.


Widespread internal inflammation contributes to the development of numerous diseases, including heart disease. Certain lifestyle components, such as a poor diet, low physical activity, and smoking, can cause excessive inflammation.

Eating more strawberries is a step in the right direction to improve your health. After all, the most common antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.


Too much glucose in the blood is a risk factor for type 2 diabetes, which is associated with numerous complications, including an increased likelihood of heart disease. If you're watching your blood sugar, strawberries are a good way to satisfy your sweet tooth.

In one study, people who ate strawberries with a slice of white bread had 26% less insulin than those who ate bread with cucumber. Participants also ate bread with other berries, including raspberries and cranberries. Only strawberries reduced the spike in blood sugar after eating.

Strawberries are a great addition to a healthy diet. These berries are delicious, full of nutrients and low in sugar. It is best to eat them separately. Strawberries with cream, cake, or ice cream lose their beneficial effects significantly.

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