Strawberry

Strawberry

Strawberries are actually “aggregate fruit” and not berries. They form from a flower that has many ovaries which eventually develops and ripens into a fruit. Strawberries are considered a nutrition powerhouse because they are jam-packed with antioxidants (polyphenols), vitamin A, vitamin C, folic acid and other essential minerals.  And while strawberries are not a high-fat fruit, they do contain a decent amount of omega-3 fatty acid, which is a potent anti-inflammatory agent.

Benefits of Strawberry

Adding strawberries to your dietary regimen or taking them as supplements can help boost your overall health. Here are some of the immense health benefits of consuming this nutrient powerhouse:

Lowers Risk of Cardiovascular Disease

Consuming strawberries can help prevent one of the most deadly diseases in the world. According to a 2013 study published in Circulation, women who consumed 3 or more servings of strawberries in a week lowered their risk of heart attack by 32%.[1] The researchers found that this effect is related to the high anthocyanin content of strawberries.

Improves Cholesterol Levels

Abnormal elevation of cholesterol levels are linked to a wide array of serious health conditions. A recent research shows that one month of strawberry consumption at a daily dose of 500 g beneficially influenced the lipid profile of the participants by significantly reducing total cholesterol (8.78%), low-density lipoprotein cholesterol (13.72%) and triglycerides levels (20.80%) compared with baseline period.[2] This findings suggests that strawberry supplementation can help bring down cholesterol into healthy levels.

Prevents Stroke

There is increasing evidence that strawberries can help lower your chances of having stroke by reducing several inflammatory markers in the body. For instance, a 2007 study found that women with higher strawberry intake have lower levels of pro-inflammatory C-reactive protein (CRP) compared to baseline.[3]

Fights Cancer

A 2012 clinical trial found that strawberry supplementation can help inhibit cancer growth.[4] According to the study,  patients with esophageal dysplastic lesions (major risk factor for esophageal cancer) who received freeze-dried strawberry powder at 60 g/d for six months (mixed with water and drunk) experienced a significant reduction in the size of their lesions.

Lowers Blood Pressure

Studies have shown that strawberry’s effect on blood pressure can be in par with anti-hypertensive medications. For instance, one study found that postmenopausal women who consumed freeze-dried strawberry at a dose of 25 g/day experienced a significant reduction in blood pressure levels compared to those who took placebo powder.[5]

Maintains Healthy Pregnancy

An overwhelming body of research suggests that higher folic acid intake during pregnancy can help prevent birth defects.[6] Since strawberries are loaded with folic acid, adding this nutritious fruit in a pregnant woman’s diet can help maintain a healthy pregnancy.

Aids in Proper Digestion

Strawberries contain a decent amount of fiber, which is known to aid in proper digestion. Studies suggest that aside from fiber, the antioxidants in strawberries help increase the production of gastric acid in the digestive tract, thus promoting better digestion and absorption of food.[7]

References:

1. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013; 127(2):188-96.
2. Alvarez-Suarez JM, Giampieri F, Tulipani S. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. The Journal of nutritional biochemistry. 2014; 25(3):289-94.
3. Sesso HD, Gaziano JM, Jenkins DJ, Buring JE. Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women. Journal of the American College of Nutrition. 2007; 26(4):303-10.
4. Chen T, Yan F, Qian J, et al. Randomized Phase II Trial of Lyophilized Strawberries in Patients with Dysplastic Precancerous Lesions of the Esophagus. Cancer prevention research (Philadelphia, Pa). 2012;5(1):41-50. doi:10.1158/1940-6207.CAPR-11-0469.
5. Available from https://clinicaltrials.gov/ct2/show/NCT02099578.
6. Greenberg JA, Bell SJ, Guan Y, Yu Y. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Reviews in Obstetrics and Gynecology. 2011;4(2):52-59.
7. Ariza MT, Reboredo-Rodríguez P, Mazzoni L, et al. Strawberry Achenes Are an Important Source of Bioactive Compounds for Human Health. Arráez-Román D, ed. International Journal of Molecular Sciences. 2016;17(7):1103. doi:10.3390/ijms17071103.