Reasons Why You Should Eat Strawberries

November 09, 2015

Strawberries are one of the most loved types of fruit for their sweet taste and versatility in recipes- but they also have an impressive amount of health benefits which may surprise you.

One cup of strawberries provides 50 calories and about 3 grams of fiber, most of which is soluble fiber. Studies have shown that fiber, particularly soluble fiber, can help lower LDL or “bad cholesterol”.Flavonoids are a type of phenol known to be potent antioxidants.

They have also been shown in studies to lower the risk of cardiovascular disease by inhibiting the oxidation of low density lipoprotein (LDL) or “bad cholesterol”, improving blood vessel function, and decreasing the tendency for blood clotting. In addition, studies have shown that flavonoids decrease the inflammatory process in the body, which helps protect the heart.

Blood Pressure

Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. A low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.

According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium. Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

Anti-aging properties

Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.

There’s more than enough vitamin C

Strawberries contain more than 100 percent of our daily recommended intake of vitamin C in just one cup. Recent studies show that when vitamin C is consumed during times of stress, it actually has the ability to decrease our blood pressure to a normal level, preventing the development of hypertension especially in kids.

Whitens teeth

You would be surprised, but yes, eating strawberries often helps in creating that perfect smile with pearly whites. We heard pageant queens rub their teeth with strawberries before they hit the runways.

Allergies and Asthma

Because of the anti-inflammatory effects of quercetin, consuming strawberries may help to alleviate symptoms of allergies including runny nose, watery eyes and hives, although there have been no human studies done to prove this theory. Several studies have shown that the incidence of asthma is lower with a high intake of certain nutrients, vitamin C being at the top of the list.

Depression

Folate may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.

Prevents Cancer

Something called the ‘ellagic acid’ is said to lower the risk of cancer, and strawberries contain a good amount of this acid to suppress cancer cell growth.

Handy healthy tips to incorporate more of this super food into your diet,

Dice strawberries and add them to your chicken salad.

Make your own fruit cocktail with fresh fruit and include grapes, pineapple, sliced peaches and strawberries. Drizzle a small amount of honey on top of the fruit mixture for an extra sweet treat.

Slice strawberries and add them to plain Greek yogurt with a drizzle of agave nectar and sliced almonds.

Top whole grain waffles, pancakes or oatmeal with fresh strawberries, or fold them into muffins and sweet breads. You can also blend strawberries in a food processor with a little water and used as a fresh syrup to top desserts or breakfast foods.

Mix them into a spinach salad with walnuts and goat cheese.

Toast a whole grain bagel and top with Neufchatel cheese (light cream cheese) and strawberries.

Throw some frozen strawberries (unsweetened) in a blender with a banana, milk, and ice for a quick and easy strawberry banana smoothie.

Strawberry, red onion and spinach salad recipe

This is a classic strawberry-spinach salad and the perfect blend of sweet, sour and savoury. The spinach is one of the richest sources of lutein, which protects your vision by absorbing damaging UV radiation and dissipating it harmlessly. The yellow bell peppers in this recipe are teeming with vitamin C, which offers immune protection. Together with the strawberries, you get your daily dose of vitamin C in just one serving of salad.