A Closer Look at the Nutrients, Benefits, and Science Behind This Summer Favorite
I often hear people’s favorite fun fact about strawberries is that they are the only fruit with seeds on the outside. Here’s a new one for you: strawberries technically are not a fruit or a berry. They are flowers in the rose family. The part we eat is the enlarged receptacle of the flower. Surprising, right? I learned this and it got me thinking, what else might we not know about this summer favorite?
Strawberries were first cultivated in Rome, Italy, but the French viewed them as an aphrodisiac, which may explain why we often pair strawberries with champagne. Their aphrodisiac reputation is connected to their nutrient content, and they are also symbolically linked to the Greek goddess Venus.
Beyond the fun history, are there other reasons strawberries deserve a spot in our routine? Absolutely! Let’s look at their nutrition profile. In half a cup of strawberries, you’ll find 32 calories, 0.7g of protein, 7.7g of carbohydrates including 4.9g of sugar and 2g of fiber, and 0.3g of fat.
Strawberries are mostly water, around 91%, with less than 8% carbohydrates. With 2g of fiber in just half a cup, they can be a helpful source of fiber. For anyone focused on sugar intake and blood sugar balance, remember that the sugar in strawberries is naturally occurring and comes along with fiber and water. The glycemic index of strawberries is 40, which is considered low. Research suggests strawberries may slow glucose digestion and may help reduce glucose spikes after a carbohydrate-rich meal compared with meals without strawberries.
When it comes to vitamins and minerals, strawberries are rich in vitamin C, manganese, folate, and potassium. Vitamin C, magnesium, and potassium support many important functions in the body, including blood flow.
One of the biggest reasons strawberries stand out is their antioxidant content. Strawberries contain potentially more than 25 different anthocyanins, which are plant compounds that give many berries their color. They may contain 2 to 11 times more phenolic antioxidants compared with some other fruits. The combination of vitamin C and antioxidants is one reason strawberries are often discussed when it comes to nutrition and wellness.
Research suggests the anthocyanins found in berries, including strawberries, may support cardiovascular health. One study involving middle-aged individuals with heart disease risk factors found that consuming berries may improve HDL cholesterol, blood pressure, and platelet function. The study did not focus specifically on strawberries, though the findings are interesting.
Strawberries may also increase antioxidant levels in the blood and reduce oxidative stress. This can support normal inflammatory responses, vascular function, and blood lipid balance. Some research suggests strawberries may also help reduce the oxidation of LDL cholesterol.
When it comes to cancer prevention, antioxidants in strawberries are another area researchers continue to study. Some studies involving animals with mouth cancer and human liver cells suggest strawberries may help slow tumor formation. Two antioxidants found in strawberries, ellagic acid and ellagitannins, are believed to contribute to these effects. More research is needed, though the findings are worth paying attention to.
The best part is how easy strawberries are to enjoy. They can be eaten fresh, added to sweet or savory dishes, cooked into recipes, made into jams, or frozen for later. They are one of those fruits that can add flavor, color, and nutrition with very little effort.
When shopping for strawberries, choose berries that are firm, medium-sized, and deep red for quality and flavor. Once you bring them home, store them in the refrigerator. When you’re ready to eat them, wash them first. Some people soak strawberries in water with a little baking soda for around 20 minutes to help remove residues and contaminants. If you do this, scoop the strawberries out instead of pouring the entire bowl into a strainer to avoid putting settled dirt back onto the berries.
There are a few things to keep in mind. If you have a strawberry allergy, avoiding them is important. If you are sensitive to birch pollen or apples, you may want to be cautious since strawberries contain an amino acid that could contribute to reactions in some people. White strawberries may be an alternative since they contain fewer anthocyanins, though it is always best to discuss concerns with your healthcare provider.
If you have thyroid concerns, it is also worth knowing that strawberries contain goitrogens. This does not mean everyone needs to avoid them, but if you have questions, check with your doctor.
The bottom line is that even though strawberries are not technically a true berry, they can still bring plenty of nutrition to your plate. Their antioxidants, vitamins, minerals, and fiber make them a fruit worth enjoying. And the aphrodisiac connection? It may be more than just folklore.
Sounds like it’s time to add strawberries to your grocery cart on your next trip.