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Strawberries: Benefits, Nutrition, and Risk

If you want to include foods high in nutritional value in your healthy diet, you need to consider strawberries among the most important ones.

Strawberries are a vital component of a healthy diet, according to numerous researches that are published frequently. Interestingly, eating only one serving of strawberries daily, which is approximately eight of these delicious fruits per day, lowers blood pressure, reduces the risk of developing cancer, and improves heart health. Would you agree that’s tempting, considering the pleasant taste of this fruit?

You may consume strawberries in fruit salads or on your own. The best option is to eat them during the season when they are ripe. At this time, they have their density and raspberry flavor. If you follow this advice, you will get the maximum health benefits.

Everything you need to know about Strawberries

It is effective in the fight against cancer. Strawberries have beneficial antioxidant properties. The presence of a large number of nutrients results in a high level of action capability. Vitamin C is one of them, and it is responsible for a large amount of the body’s antioxidant activity.

Berry and fruits have been shown to inhibit or slow the growth of some types of cancer. By eating a garden strawberry every day, you are nourishing your body and boosting your immune system.

Strawberries protect cells from oxygen damage. Another more significant benefit of the vitamin C found in strawberries is their antioxidant properties.

Along with principal nutrients, Strawberries have a significant number of phytonutrients. Nutrients and the antioxidants in garden strawberries fight free radicals, which lead to a series of cancers to protect the entire body from various illnesses.

Another advantage that can be highlighted is that it has a hypoglycemic effect. In addition to being a good amount of Vitamin C and manganese, strawberries are also a good source of riboflavin, magnesium and Vitamin K, and folic acid, among other nutrients.

This collection of minerals is often regarded as excellent dietary fibers. They allow the strawberry to have a modest influence on the quantity of blood sugar in the body and the amount of sugar in the bloodstream. This helps to prevent the development of illnesses such as diabetes.

Nutritional Information per 100 gr of raw strawberries: 

Total lipid (fat)0.3gr
Vitamin C58.8mg

For more informaiton on strawberries nutrition please check U.S. Department of Agriculture.

Benefits from Strawberries

It has a wide range of health advantages and can help prevent the body from various illnesses such as:.

Preventing heart disease

Strawberries have a protective effect against heart disease due to their high polyphenol content. According to the study, strawberries are associated with a decreased risk of a heart attack. Aside from that, the high fiber and potassium content of strawberries are beneficial to heart health.

Blood pressure 

Strawberries are high in potassium and are especially good for those at risk of developing high blood pressure. Strawberries are a tasty way to encourage people to consume more potassium in their diet, making it more pleasurable.


Strawberry consumption by oneself is beneficial due to the low-calorie content of the fruit. 100 gramms of stwaberry is 35 kcal. If you’re trying to lose weight, you need to include strawberries in your diet for sure.

Maintaining a healthy weight helps to reduce the chances of developing diabetic headaches by lowering your blood sugar levels significantly. 

Strawberries are also a rich source of dietary fiber. One cup of whole, clean strawberries has around 3 grams (g) of fiber, equivalent to 12 percent of the daily recommended consumption.

Consuming fiber is crucial if you have diabetes since it permits the absorption of sugar to be slowed down significantly. Berries include a significant amount of fiber, which helps control blood sugar and keep it constant by preventing severe lows and highs. Fiber not only helps maintain stable blood sugar levels, but it can also help you feel fuller for more extended periods.

This additionally contributes to healthy weight management. Vitamins and minerals are essential nutrients for good health. Vitamin C (natural antioxidant) and magnesium are found in strawberries. Nutrition C is an antioxidant. According to studies, magnesium can reduce insulin resistance, lowering the risk of developing type 2 diabetes, and improving diabetes management in people with the disease.

In addition, vitamin C has been linked to a lower risk of developing type 2 diabetes. It may be able to help reduce blood sugar increases after meals, according to research. As a result, the antioxidants in vitamin C may even help reduce the severity of some diabetes-related problems, such as high blood pressure.


In comparison to other fruits, strawberries contain a significant amount of water (97 percent ). Fiber can aid in the hydration of the body as well as the maintenance of regular bowel movements. Additionally, fiber helps to reduce constipation.


It is a disease characterized by the unregulated proliferation of abnormal cells. The development and progression of cancer are frequently linked to oxidative stress and chronic inflammation in the body.

Strawberries contain a high concentration of ellagic acid. Cancer of the skin, bladder, lung, esophagus, and breast can be prevented using this natural ingredient.

It inhibits the activation of a few carcinogens and delays the replication of the majority of cancer cells. Furthermore, it has antioxidant properties that protect healthy cells. Strawberries contain a high concentration of antioxidants. It assists people in lowering their chance of developing cancer.

Risks and Precautions 


Obstacles to weight loss include fruits, which are often high in sugar regardless of their nutritional value. Strawberries contain 8.12 mg of sugar per cup or 5.34 grams per 100 grams. In addition, strawberries may contain pesticide residue, which is a potential health threat.

The Environmental Working Group publishes a list of results and greens with the best ranges of pesticide residues each year, referred to as the Dirty Dozen list.

Strawberries are frequently seen at the top of the list in excessive quantities. According to the Environmental Working Group, humans should purchase organic strawberries to decrease the likelihood of pesticide exposure. Whenever possible, try to purchase strawberries that have been traditionally farmed. It reduces the danger of pesticide exposure. 

Beta-blockers, a sort of remedy that doctors prescribed for coronary heart disease.

It might increase potassium degrees inside the blood. When taking beta-blockers, human beings must most effectively consume excessive potassium foods, including strawberries.

Consuming an excessive amount of potassium can be harmful to human beings whose kidneys aren’t functional. 

The kidneys may be unable to cast off extra potassium from the blood. As a result, it may cause hyperkalemia or excessive potassium levels. This can lead to vomiting, respiration difficulties, and heart palpitation.

It has the potential to raise potassium levels in the bloodstream. When using beta-blockers, it is recommended to consume foods high in potassium, such as strawberries.

Those who do not have functioning kidneys may have negative consequences from consuming an excessive amount of potassium.

The kidneys may be unable to excrete excess potassium from the blood. Therefore, it may result in hyperkalemia or an excess of potassium levels in the bloodstream. Vulnerability to vomiting as well as breathing problems and heart palpitations are possible.


According to the researchers, male degeneration is also the most common cause of visual loss in elderly adults. Furthermore, according to statistics, individuals who do not consume fruits and berries are 36 percent more likely to suffer from this condition than adults who consume these foods regularly.

By consuming garden strawberries regularly, you’re consuming food that will help to protect you from contracting a distressing illness in the future. Another advantage of the nutrients found in strawberries is that a number of them are antibacterial.

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