The strawberry, is a member of the rose (rosaceae) family, and one of the most popular berry fruits in the world. There are more than 10 species of Fragaria that differ in flavour, size and texture, they all have the same characteristic heart shape and red seeded flesh.
What are the top health benefits of strawberries?
1. Low in calories
Strawberries are low in calories, yet sweet tasting, so they work well as a healthy alternative to treats and puddings. One serving (80g) provides just 24kcal.
2. Support heart health
Strawberries are rich in colorful pigments that have a protective effect – these anthocyanidins are thought to have a number of potential health benefits, including prevention of inflammatory conditions and heart disease. Observational studies appear to link regular berry consumption with fewer heart-related deaths.
3. Help manage blood pressure
As a source of heart-friendly nutrients, including potassium, folate and vitamin C, strawberries may help manage blood pressure.
4. Regulate blood sugar
Consuming strawberries appears to slow down our digestion of glucose and moderates our use of insulin, especially when they are eaten with a high-carb meal. It’s the colourful anthocyanins which appears to action this effect.
5. Helpful for those with type-2 diabetes
Strawberries contain protective plant compounds called polyphenols, two of which – ellagic acid and ellagitannins – have shown promise in helping to manage some of the effects of type-2 diabetes. In particular, they appear to regulate blood sugar, however, more research is needed to validate these effects in humans.
6. May be cancer protective
Studies suggest that strawberries may prevent certain cancers. The protective effect is thought to be thanks to a combination of polyphenols including ellagic acid and ellagitannins, which appear to halt the growth of cancer cells in animal studies. More human studies are needed to establish the correct method of action and to confirm the effects.
7. Help weight management
Strawberries have a low glycaemic index (GI) and as such help moderate blood sugar release. Studies suggest that a diet with plenty of low-GI foods may be beneficial for weight management and for reducing the incidence of obesity-related diseases.
8. Support brain function
Plant compounds called flavonoids in strawberries may help to offset inflammation in the brain and delay age-related memory loss, potentially reducing the risk of Alzheimer’s in older adults.
9. Alleviate joint pain
The anti-inflammatory effects of strawberries may alleviate the pain of joint conditions like osteoarthritis. One study reported a reduction in pain and inflammation in obese adults who consumed a 50g drink prepared from freeze-dried strawberries daily for 12 weeks.
10. Support gut health
Strawberries are a rich source of polyphenols and fibre, both of which have prebiotic properties which means they provide a fuel source for the beneficial bacteria that live in your gut. By regularly including strawberries in the diet you may promote an increase in the beneficial Bifidobacterial.
