Yes, strawberries are good for your health. They are rich in vitamin C, potassium, and antioxidants, which can help lower cholesterol, improve brain function, and reduce the risk of diseases like Alzheimer’s and cancer.
Strawberries are low in calories and contain a good amount of water and fiber, which increases the feeling of fullness between meals and helps balance blood sugar levels. This makes them a great fruit to include in weight loss or diabetes-friendly diets.
Strawberries can be eaten raw or added to desserts, juices, smoothies, yogurts, or salads. However, it’s important to wash and disinfect them properly before eating.
Health benefits
The health benefits of strawberries include:
1. Helps lower cholesterol
Strawberries are high in polyphenols, especially anthocyanins, which are antioxidant compounds that help lower triglycerides and LDL cholesterol. This can reduce the risk of heart disease, such as atherosclerosis, stroke, or heart attack.
They’re also a good source of soluble fiber, which helps reduce the absorption of cholesterol and fats in the intestines, promoting their elimination through the stool.
2. Supports blood pressure control
Strawberries are rich in potassium, water, and antioxidants, which support healthy blood vessels and increase the elimination of excess sodium through urine. These effects help prevent and manage high blood pressure.
3. Regulates blood sugar levels
Strawberries provide soluble fiber and polyphenols that may slow down the digestion and absorption of carbohydrates, helping to manage blood sugar levels—especially when eaten with other carb-rich foods. This is particularly beneficial for people with prediabetes or diabetes.
4. Improves brain function
Strawberries are rich in flavonoids, which may improve memory by boosting blood flow to the brain and enhancing neurotransmitter activity.
They also contain anthocyanins, copper, and vitamin C, which may help slow cognitive decline and reduce the risk of neurodegenerative diseases like dementia and Alzheimer’s.
5. Supports weight loss
Because they are high in water and fiber, strawberries help increase satiety and reduce overall food intake. Their antioxidant content may also help reduce fat accumulation in the body. In addition, their potassium content helps fight fluid retention and bloating, contributing to weight loss.
6. Promotes firmer skin
Strawberries are an excellent source of vitamin C, which the body uses to produce collagen. Collagen helps keep the skin firm and may prevent premature wrinkles and aging.
7. Supports eye health
Zeaxanthin is a carotenoid found in strawberries and in the human eye. When consumed, it helps protect the eyes from sunlight and UV damage, potentially lowering the risk of cataracts.
8. Boosts immune system function
Strawberries are high in vitamin C, which supports the immune system by stimulating the production of defense cells and enhancing the body’s resistance to infections like colds and flu.
9. May help prevent cancer
Strawberries contain several bioactive phytochemicals, including polyphenols, lignans, and triterpenoids, which may have anticancer effects. These compounds help protect against oxidative stress and inflammation and may help control the growth of cancer cells.
Nutrition facts
The table below shows the nutritional values in 100 grams of strawberries:
To get the full benefits of strawberries, they should be part of a healthy and balanced diet.
How to disinfect strawberries
Strawberries should be disinfected right before consumption, as doing so in advance can affect their color, flavor, or texture. To disinfect them properly:
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Rinse the strawberries thoroughly with water, keeping the leaves intact
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Place them in a bowl with 1 liter of water and 1 cup of vinegar
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Gently wash them in this mixture for 1 minute
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Remove and dry with a paper towel
Another option is to use commercial fruit and vegetable sanitizers, following the instructions on the label.
How to eat strawberries
Strawberries can be eaten raw or added to jams, smoothies, juices, yogurts, and salads. To enjoy their full health benefits, aim to eat about 1 cup per day along with other fruits.
Healthy strawberry recipes
1. Strawberry and melon salad
A refreshing salad to serve with lunch or dinner.
Ingredients
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Half a head of iceberg lettuce
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1 small melon
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225 g sliced strawberries
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A 2-inch piece of cucumber, thinly sliced
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A few fresh mint leaves
For the dressing
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200 ml plain yogurt
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A 2-inch peeled piece of cucumber
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A few fresh mint leaves
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½ teaspoon grated lemon zest
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3 to 4 ice cubes
Directions
Place the lettuce, strawberries, and cucumber in a bowl. Blend all the dressing ingredients in a blender and drizzle over the salad.
2. Strawberry mousse
Ingredients
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300 g frozen strawberries
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100 g plain yogurt
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2 tablespoons honey
Directions
Blend all ingredients for about 4 minutes. Serve immediately for best texture.
3. Strawberry jam
Ingredients
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250 g strawberries
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⅓ cup lemon juice
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3 tablespoons brown sugar
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30 ml filtered water
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1 tablespoon chia seeds
Directions
Chop the strawberries into small pieces. In a nonstick pan, combine all ingredients and cook over medium heat for 15 minutes, or until the strawberries are almost fully dissolved. Store in a glass jar and keep in the fridge for up to 3 months.
4. Strawberry cake
Ingredients
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350 g strawberries
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3 eggs
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⅓ cup coconut oil
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¾ cup brown sugar
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Pinch of salt
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¾ cup rice flour
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½ cup rolled quinoa
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½ cup arrowroot flour
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1 tablespoon baking powder
Directions
In a bowl, mix the dry ingredients. Gradually add the wet ingredients and mix until smooth. Finally, gently stir in the baking powder. Pour the batter into a baking pan greased with coconut oil and rice flour. Bake at 350°F (180°C) for 25 minutes.