Berry Good Vibes: 16 Strawberry Benefits That Rock and 5 Side Effects You Should Totally Know About!

We all know that strawberries are the only fruit that has their seeds on the outside, but did you know that because of this interesting fact, strawberries are not considered real fruit? Instead, the part of a strawberry that gives us its sweet, tangy taste is classified as a 'false fruit' or 'accessory fruit'.

The fruit might be classified as false, but its health benefits and nutritional values are very much real! As a matter of fact, strawberries have more vitamin C than oranges and they help fight plaque.

Strawberries, like most berries, are low in sugar and calories and have a low glycemic index, which is excellent for those trying to control or lower their blood sugar levels. Strawberries are sweet, juicy, and bright red. They are rich in folate (vitamin B9) and potassium, as well as vitamin C and manganese. Strawberries are also incredibly rich in plant-based and antioxidant compounds that help regulate blood sugar and heart health. These berries can be used in a variety of jams, jellies, salads, yoghurts, pastries, and baked goods and are often eaten fresh.

In this blog, we will learn about strawberry benefits and side effects in detail, along with its nutritional value. So keep reading to find out more!

Table Of Contents

1. Strawberry’s Nutritional Value

2. Berry Bliss: 16 Health Benefits of Strawberries That Totally Rock!

3. 5 Hidden Side Effects of Strawberries: What to Watch For

4. Dietitian's Recommendation

5. The Final Say 

6. FAQs

7. References 

Strawberry’s Nutritional Value

Strawberries are low in calories and are known to be classified as a low-carb fruit. Additionally, it has a low GI, and its natural sweetness can be consumed in moderation even by people struggling with high sugar levels. Vitamin C, manganese, folate (vitamin B9) and potassium are represented in good amounts in strawberries. 

Strawberries are also a great source of iron, copper, magnesium, phosphorus and vitamins B6, K and E. Several healthy plant compounds and antioxidants, including pelargonidin, ellagic acid, ellagitannins and procyanidins, are found abundantly in strawberries.

The following table highlights strawberry’s nutritional value: 

Also Read: Top 10 Raspberry Benefits And Side Effects: All about Ketones And Black Powder 

Berry Bliss: 16 Health Benefits of Strawberries That Totally Rock!

Strawberries aren't only a sweet treat but a powerhouse of nutrition packed with incredible benefits! Here’s why you should indulge in strawberries:

1. Guards With Antioxidants

Strawberries are antioxidant-rich foods containing anthocyanins and vitamin C. Antioxidants are molecules found in the human body and plant foods that neutralise oxidative stress.

Oxidative stress occurs when the body has too many free radicals but not enough antioxidants to remove them. Antioxidants help gradually minimise the risk of developing chronic diseases by reducing oxidative stress and tissue damage. 

2. Say Goodbye To Inflammation 

Inflammation is a biological process that helps the body fight various diseases and promote wound healing. Strawberries' antioxidant properties, particularly anthocyanins, help reduce inflammation in the body. They lower inflammatory markers and support joint health. Adding delicious strawberries to your diet can be a tasty way to combat inflammation!

You can also take ToneOp Care’s Turmeric, Ginger, & Garlic Oil capsules to reduce inflammation and strengthen immunity with antioxidants from these three powerful herbs. 

Also Read: Revealing 8 Powerful Foods To Reduce Inflammation In Your Body

3. Boosts Your Immune Health 

A cup of strawberries provides nearly 100% of your daily vitamin C requirement, which supports immune system cells. Studies show that vitamin C increases the proliferation of T cells and B cells. These cells help fight infection and disease from bacteria and viruses. Eating strawberries may lower your risk of common diseases, like colds, flu, respiratory infections, etc. 

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4. Keeps Your Heart Happy and Beating Strong

Strawberries contain substances that can protect the heart. The presence of components such as anthocyanins, flavonoids, phenolic compounds, and other trace elements work together to protect one's heart and reduce the risk of cardiovascular diseases. Strawberries also help lower blood pressure and cholesterol levels, both of which are major risk factors for heart disease.

Also Read: How To Check Heart Health At Home?

5. Shields Against Cancer 

Strawberry's antioxidant properties may help reduce the risk of cancer. The mechanism remains unclear, but researchers say that the fruit's natural antioxidants can reduce inflammation caused by cancer and prevent the spread of cancer cells in the body. 

Also Read: Anti-Cancerous Food

6. Fights Atherosclerosis

Atherosclerosis involves the narrowing of arteries. It is caused by the buildup of cholesterol, fatty substances, and other materials on the arterial walls. Atherosclerosis can increase the risk of serious health problems like heart attack, stroke and peripheral artery disease.

Studies have indicated that consuming freeze-dried strawberries can help lower levels of LDL (bad) cholesterol and may improve overall heart health.

7. Provides Folate-Packed Energy 

Strawberries are an excellent source of folate, also known as vitamin B9. Folate is essential for key reactions, including DNA synthesis and the breakdown of amino acids, the main building blocks of proteins. Vitamin B is also important for healthy neural tube development in early pregnancy, making it an essential nutrient for prenatal vitamins. Just one cup of strawberries provides about 10 per cent of your daily folate requirement. 

8. Helps In Weight Management 

Apart from being a great addition to any weight loss diet because of its low-calorie content, strawberries may help reduce obesity and maintain weight by inhibiting the growth of adipose tissue or body fat, which directly aids in lowered risk of heart disease. 

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Also Read: Top 15 Causes Of Obesity In India And Strategies To Reduce It!

9. Low On Sugar, High on Flavour 

Strawberries contain relatively less fructose, a natural sugar, than other fruits. More specifically, one cup of grapes contains 23g of fructose, while one cup of strawberries contains about 7g of fructose. Suppose you're trying to lower your sugar intake due to conditions such as insulin resistance, nonalcoholic fatty liver disease, or type 2 diabetes. In that case, choosing low-sugar fruits such as strawberries and other berries may help. 

Also Read: 10 Dietitian-Approved Fruits Low in Sugar For Diabetes And Fruits To Avoid

10. Protects From Neurodegenerative Disorders 

Strawberries may have potential benefits for neurodegenerative disorders due to their rich antioxidant content, particularly anthocyanins and flavonoids. These compounds can help combat oxidative stress and inflammation and protect the nervous system, which may prevent the progression of conditions like Alzheimer’s and Parkinson’s disease.

Studies suggest that the anti-inflammatory properties of strawberries protect brain cells and improve cognitive function.

11. Manages Blood Sugar Levels 

During digestion, your body converts carbohydrates into simple sugars, which are then released into your bloodstream. Your body then releases insulin, which tells your cells to remove the sugar from your bloodstream and use it as fuel or storage.

Strawberries appear to slow glucose absorption and reduce glucose and insulin spikes after a high-carb meal. Strawberries may help prevent metabolic syndrome and type 2 diabetes. 

12. Increases Insulin Sensitivity 

The polyphenols found in strawberries have been shown to improve insulin sensitivity in people without diabetes. Strawberries are low in sugar and may also help support different types of glucose metabolism. 

13. Gives Amazing Skin Benefits 

Strawberries offer numerous skin benefits thanks to their high vitamin C content, which boosts collagen production and elasticity. The antioxidants present in strawberries help protect against oxidative stress and reduce signs of ageing.

When applied topically, strawberries’ anti-inflammatory properties soothe irritation, tighten pores, and keep the skin hydrated. Incorporating strawberries into your diet or skincare routine can promote a healthy, radiant complexion!

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14. Helps Treat Osteoarthritis 

A short study suggests that the anti-inflammatory properties of strawberries may also protect joints and other organs in the body. As a result, strawberries may help people with osteoarthritis and knee discomfort by reducing pain and swelling and improving quality of life. Strawberries also significantly reduced general, intermittent, and persistent pain in people with osteoarthritis. 

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15. Supports Dental Health

Strawberries contain malic acid, which acts as an astringent and removes tooth discolouration. This means that you can use this fruit to whiten your teeth.

Mash the strawberries until they are pulpy and mix with baking soda until you have a smooth mixture. Using a soft toothbrush, spread the mixture over your teeth. Leave it on for 5 minutes, then brush your teeth with toothpaste and rinse. However, do not overdo it, as the acid in the fruit can damage the enamel. 

16. Prevents Hair Loss 

As already discussed, strawberries are a great source of vitamin C, a nutrient that promotes iron absorption and hair growth. It has also been found that a deficiency of this nutrient can cause split ends. The vitamin can also treat dandruff. It is also believed that the silicon in strawberries can slow down baldness and accelerate hair growth. You can prepare a strawberry hair mask that will help solve your hair problems.

Also Read: 10 Extraordinary Red Onion Benefits For Hair Growth: Learn the Science and Best Way to Use This Natural Wonder!

5 Hidden Side Effects of Strawberries: What to Watch For

While strawberries are generally safe and beneficial for most people, some individuals may experience side effects. Here are a few potential concerns to be aware of:

1. Allergic Reactions

Some people may be allergic to strawberries, experiencing symptoms such as itching, swelling, or difficulty breathing after consumption. This can range from mild oral discomfort to severe reactions like anaphylaxis, which requires immediate medical attention.

2. Mouth Irritation

The natural acidity and compounds in strawberries can cause irritation or a tingling sensation in the mouth for some individuals. This reaction may be more pronounced in those with sensitive mucous membranes or existing oral conditions.

3. Pesticide Residues

Strawberries are often found to carry high levels of pesticide residues, which can pose health risks if not washed thoroughly. Opting for organic strawberries or ensuring proper washing can help mitigate this concern.

4. Gastrointestinal Discomfort

Consuming large quantities of strawberries may lead to gastrointestinal discomfort or diarrhoea due to their high fibre content. While fibre is beneficial in moderation, excessive intake can overwhelm the digestive system.

5. Goitrogens and Thyroid Function

Strawberries contain goitrogens, which can interfere with thyroid function in individuals with pre-existing thyroid issues. Those with thyroid conditions should monitor their intake and consult healthcare providers if they are concerned about potential interactions.

Dietitian's Recommendation

Strawberries are sweet, nutritious, and low in calories. They provide the body with a variety of vitamins, minerals, and phytochemicals, some of which have significant health benefits. Strawberries are a great addition to a balanced or weight-loss diet. Strawberries can be eaten fresh in the form of juices, milkshakes, cakes, muffins, and other delicious snacks. To enjoy all the health benefits and health benefits, eat them in moderation. 

Dt. Lavina Chauhan 

The Final Say

Strawberries are a ruby-coloured, juicy, sweet, but slightly tart fruit that originated in European countries but is now grown in large quantities worldwide. Strawberries are equally popular among all age groups for their delicious and sweet taste. They have an impressive nutritional profile of vitamin C, B9 or folate, potassium, manganese, and various other plant compounds and antioxidants. 

Strawberries are equally healthy and beneficial for those who care about their appearance. It is a natural home remedy that soothes sunburn, prevents rashes, whitens teeth, and naturally reduces puffy eyes. So go ahead and add some strawberries to your diet for a fun and healthy treat!

FAQs

1. What are the side effects of mixing strawberries with milk?

Though usually safe, mixing strawberries with milk can cause digestive discomfort. Milk and strawberries can curdle or ferment together in the stomach, leading to bloating or gas in some people.

2. Can we eat strawberries at night?

Enjoying raw strawberries as a healthy snack in the evening or at night, or eating them an hour before dinner, can have a positive effect on both weight loss and sleep, as they contain beneficial compounds including anthocyanins, melatonin, vitamin C, and fibre.

References 

• https://m.netmeds.com/health-library/post/strawberries-nutrition-health-benefits-for-skin-recipes-and-side-effects?srsltid=AfmBOoqfskFBR7olExTMqFTGtAleIrXJ0Plv1KVMZs8O7patcACeeWyH

• https://pharmeasy.in/blog/ayurveda-uses-benefits-side-effects-of-strawberry/

• https://www.starhealth.in/blog/strawberries

• https://www.stylecraze.com/articles/benefits-of-strawberries-for-skin-hair-and-health/?sem_campaign=PMAXDynIngredients_India&gad_source=1&gclid=CjwKCAjwvKi4BhABEiwAH2gcw-HQYU2zauLvDfQw8H9NHCPHx92Yq4mH5M6aQJzKz8HeET3lXV2onRoCy14QAvD_BwE

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