Strawberries are an iconic summer fruit — delicious in lemonade or just straight out of the basket. And it turns out they’re a sweet way to stay healthy, too.
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Registered dietitian Julia Zumpano, RD, LD, shares the health benefits of strawberries.
What are strawberries?
Here’s a fun fact: Strawberries aren’t technically berries. They’re actually what’s known as an “aggregate accessory fruit.” The red part that we think of as being the fruit is actually just a container, so to speak, for the “seeds” … but those seeds are actually the real fruit itself! Wild, right?
But for everyday purposes, that doesn’t really matter — it’s just a fun fact. You can keep referring to strawberries as berries. It’s in their name, after all!
Are strawberries good for you?
One serving of strawberries is 100 grams, which equals about four large berries or eight medium-sized ones. A single serving contains:
33 calories8 grams of carbohydrates2 grams of fiber4.9 grams of sugar.7 grams of protein.3 grams of fat
It also provides these nutrients:
59.6 milligrams of vitamin C.4 milligrams of manganese24 micrograms of folic acid (vitamin B9)161 milligrams of potassium
“Strawberries give you a lot of nutritional value for very few calories,” Zumpano says. “They’re tasty, but naturally low in sugar, which is a combination that’s hard to beat.”
And strawberries have less natural sugar than other popular fruits, like apples and bananas.
Zumpano shares more benefits of strawberries.
1. Protect against cell damage
Strawberries are packed with antioxidants, which protect your cells from damage caused by oxidative stress.
“The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color,” Zumpano explains. “The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.”
2. Boost brain power
Eating strawberries may help protect your brain’s processing powers as you get older.
An older study found that people with higher blueberry and strawberry consumption had less cognitive decline, meaning their thinking and processing abilities didn’t weaken as much. Another study found that people who ate one or more servings of strawberries per week had a 34% lower likelihood of developing Alzheimer’s disease than people who ate them fewer than once a month.
Researchers believe these protective effects all come down to antioxidants’ ability to help safeguard cells. Plus, some of the antioxidants in strawberries help reduce systemic inflammation, which is a key factor in the development of Alzheimer’s disease and other age-related conditions.
3. Strengthen your immune system
Just a handful of strawberries can help keep your immune system in good shape. Strawberries are a great source of vitamin C (ascorbic acid), which:
Has anti-inflammatory propertiesPlays an important role in wound healingMay help lessen the severity and duration of colds and the flu
“Eight medium strawberries contain 160% of your daily recommended amount of vitamin C,” Zumpano says. “That’s even more of it than you get from an orange — the fruit that’s famous for being big on vitamin C!”
And another bonus: The polyphenols in strawberries may have antiviral and antimicrobial properties that positively affect your immune system.
4. Protect heart health
Snacking on strawberries isn’t just a way to stave off hunger — it’s also a good choice for your heart. Older research shows that strawberries are a heart-healthy food that may help lower the risk of conditions linked to:
Heart diseaseStrokeDiabetes (which increases the likelihood of heart disease)
Eating strawberries has also been linked to lowering cholesterol and decreasing triglycerides, which are fats found in your blood. Both high cholesterol and high triglycerides are risk factors for heart disease.
5. Reduce inflammation
Remember those anthocyanins we talked about? They’re the most prevalent antioxidants in strawberries, and they’re known for their anti-inflammatory effects.
But why does that matter? Because lifestyle factors like diet, low physical activity and smoking can lead to inflammation in your body, which can contribute to multiple diseases, including heart disease.
6. Help manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, which is also a risk factor for developing heart disease. If you’re watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
One study found that when people ate strawberries with white bread, their bodies released 26% less insulin compared to when they ate the bread with cucumber. Even though other berries, like raspberries and cranberries, were tested, only strawberries helped reduce the spike in blood sugar after the meal.
Bottom line
Strawberries are delicious, low in sugar and full of good-for-you nutrients, making them a great addition to a healthy diet. Just be sure to rinse them first to help prevent contamination illnesses like E. coli.
While these summery berries are a delicious addition to any dessert, be mindful of sugary additions like whipped cream, cake or ice cream.
“The good news is that strawberries are sweet on their own,” Zumpano points out. “But if you want to make something with them, I suggest adding them to smoothies or using them as a topper on foods like oatmeal, yogurt and salads.”