Strawberry
See also: Woodland Strawberry , Wild Strawberry ; Fragaria (genus)
Videos
Frozen Strawberries, benefits
Constituents:
- In vitro bioactivities and phytochemical profile of various parts of the strawberry (Fragaria× ananassa var. Amaou)
- Nutritional Data
Qualities: Cool, sweet and sour, effects lungs and spleen, lubricates lungs, produces fluids, detoxifies alcohol.
The strawberry isn't a berry, it's called an "accessory fruit" meaning it develops outside of the flower's ovary.
NUTRITIONAL PROFILE
Strawberries are low in calories yet high in essential nutrients. A one-cup serving of strawberries (approximately 150 grams) contains:
- Calories: 49
- Protein: 1 gram
- Carbohydrates: 12 grams
- Dietary Fiber: 3 grams
- Sugars: 7 grams
- Vitamin C: 149% of the Daily Value (DV)
- Manganese: 29% of the DV
- Folate (Vitamin B9): 9% of the DV
- Potassium: 5% of the DV
Additionally, strawberries contain small amounts of iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.
Rich in Antioxidants
Strawberries are an excellent source of antioxidants, which help combat oxidative stress and reduce inflammation in the body. The primary antioxidants found in strawberries include:
- Anthocyanins: These are responsible for the red color of strawberries and have been linked to improved heart health.
- Ellagic Acid: This antioxidant has anti-cancer properties and may help protect against certain types of cancer.
- Quercetin: Known for its anti-inflammatory and antihistamine effects, quercetin may help reduce the risk of chronic diseases.
Heart Health
Consuming strawberries regularly can have a positive impact on heart health. The high levels of anthocyanins in strawberries have been associated with a reduced risk of heart attacks. Additionally, strawberries help improve cholesterol levels by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol. The potassium content in strawberries also aids in maintaining healthy blood pressure levels.
Blood Sugar Regulation
Strawberries have a low glycemic index, meaning they do not cause significant spikes in blood sugar levels. This makes them an ideal fruit for individuals with diabetes or those looking to manage their blood sugar levels. The fiber content in strawberries also helps slow down the absorption of sugars, further aiding in blood sugar regulation.
Weight Management
Incorporating strawberries into your diet can support weight management efforts. Their low-calorie content and high fiber levels make them a satisfying snack that can help curb hunger and prevent overeating. The natural sweetness of strawberries can also satisfy sugar cravings without the added calories of processed sweets.
Skin Health
The high vitamin C content in strawberries plays a crucial role in maintaining healthy skin. Vitamin C is essential for collagen production, which helps keep the skin firm and youthful. The antioxidants in strawberries also protect the skin from damage caused by UV rays and environmental pollutants.
Boosting Immunity
Strawberries are an excellent source of vitamin C, a vital nutrient for a robust immune system. Regular consumption of strawberries can help strengthen the body's defenses against infections and illnesses. Vitamin C also acts as an antioxidant, protecting cells from damage and promoting overall health.
Bone Health
Strawberries contain several nutrients that contribute to bone health, including vitamin K, magnesium, and potassium. These nutrients work together to maintain bone density and reduce the risk of osteoporosis. Additionally, the antioxidants in strawberries help reduce inflammation, which can benefit individuals with arthritis.
Cognitive Function
The antioxidants and phytochemicals in strawberries have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. Studies suggest that regular consumption of strawberries may enhance memory and protect against neurodegenerative diseases such as Alzheimer's.
Physio-Medical Therapeutics, Materia Medica and Pharmacy BY T. J. LYLE, A.M.M. 1897
The berries are a pleasant vegetable acid for convalescence when an acid is proper. An excellent syrup is made by expressing a pint of juice and adding a pound of granulated sugar. This may be used as an acid vehicle in bitter medicines, and the juice unsweetened makes a nice acidulated drink in convalescence from fevers. The berry itself is not admissible until seeded.
ARTICLES/STUDIES
- Analysing organochlorine pesticides in strawberry jams using GC-ECD, GC-MS/MS and QuEChERS sample preparation
- Ultraviolet light‐irradiation increases the antioxidants content of strawberry that is correlated with an increased antioxidant capacity.
- The overall objective of the present review is to update and discuss the key findings, from recent in vivo studies, on the effects of strawberries on human health.
- Strawberries have broad and significant therapeutic properties.
- Calcium can enhance accumulation of anthocyanins and total phenolics in strawberries possibly via upregulation of anthocyanin structural genes.
- Effect of Red and Blue Light on Anthocyanin Accumulation and Differential Gene Expression in Strawberry (Fragaria × ananassa)
- Strawberry juice possessed antioxidant, anti-apoptotic and anti-fibrotic properties.
- Strawberries inoculated with the AMF and plant growth promoting bacteria resulted in increased fruit production, larger fruit size, and higher concentrations of sugars, ascorbic and folic acid.
Antioxidant
Cancer
- Berries may protect against and inhibit esophageal cancers.
- Strawberry phenolic compounds have antioxidant and anti-cancer activity against human prostate and oral cancer cell lines.
- Organic strawberries are more effective at inhibiting the growth of cancer cells than conventionally grown strawberries.
- Organic strawberries can act as a good dietary and chemopreventive/therapeutic agent.
- Chemopreventive effects of strawberry and black raspberry on colorectal cancer in inflammatory bowel disease.
Cardiovascular
- Strawberry supplementation reduces oxidative damage to LDL while reducing blood lipids.
- Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome.
- Just three servings weekly of blueberries or strawberries reduced the risk of heart attack in middle aged women by 33% compared to those eating berries once monthly or less in what seems to be an intake dependant manner.
- Strawberry extract presents antiplatelet activity by inhibition of inflammatory mediator of atherosclerosis (sP-selectin, sCD40L, RANTES, and IL-1β) and thrombus formation
- Anti-thrombotic effect of strawberries
- One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans
- Circulating metabolites of strawberry mediate reductions in vascular inflammation and endothelial dysfunction in db/db mice.
Chronic Diseases
- The healthy effects of strawberry bioactive compounds on molecular pathways related to chronic diseases.
- Strawberry polyphenols decrease oxidative stress in chronic diseases
Cognition
Early intervention in cognitive aging with strawberry supplementation.
Metabolic Syndrome
- Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome.
- Dietary strawberries improve serum metabolites of cardiometabolic risks.
Neuroprotective
- Dietary supplementation with blueberry, spinach, or strawberry reverses age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits.
- Strawberry phenolics significantly reduced oxidative stress induced neurotoxicity in vitro.