Strawberries, a fruit rich in vitamin C, offer numerous health benefits such as antioxidant properties, cardiovascular protection, immune system boosting, and helping the body fight harmful agents. In this article, My Auris shares information on strawberry nutritional content, strawberry benefits, and precautions when consuming strawberries.
How many calories are in strawberries?
Do you know how many calories are in strawberries? According to USDA nutrition information, 152g of fresh strawberries contains approximately 49 calories – an ideal number for those on a diet or managing their weight. Besides being low in calories, this berry also provides many essential nutrients such as:
Fat: 0.5gr
Sodium: 1.5mg
Carbohydrates (carbs): 11.7gr
Fiber: 3gr
Sugar: 7.4gr
Protein: 1gr
With high fiber content, low fat, and almost no sodium, strawberries are an excellent choice for a healthy snack. Moreover, the natural carbs and sugar in strawberries provide gentle energy without causing sudden weight gain. If you are looking for a fruit that is both delicious and good for your health, then strawberries are definitely a must-try!
Strawberries are a low-calorie and nutrient-rich fruit
Nutritional composition of strawberries
Carbs in strawberries
In each cup of strawberries (about 152g), there are approximately 12g of carbs, including 3g of strawberry fiber and 7.4g of strawberry sugar. Thanks to the low glycemic index (GI) of strawberries (around 25) and a glycemic load of only 3, this fruit is very suitable for people who need to manage their blood sugar.
Fat in strawberries
Strawberries contain very little fat – only about 0.5g per cup. Notably, most of the fat in strawberries is polyunsaturated fatty acids, which are beneficial for heart health.
Protein in strawberries
The protein content in strawberries is quite low, only about 1g of strawberry protein per 152g serving, yet it still contributes to providing energy for the body.
Vitamins and minerals in strawberries
Strawberries are a rich source of vitamins, especially vitamin C, providing more than the daily requirement in just one cup. In addition, strawberries also contain many important minerals such as potassium, folate, calcium, and magnesium, offering numerous benefits for the body like boosting immunity, aiding digestion, and protecting cardiovascular health.
Strawberries are a rich source of vitamin C
Do eating strawberries make you fat?
Do strawberries help with weight loss? The answer might surprise you: strawberries do not make you fat; on the contrary, they are a perfect snack for those worried about weight gain.
According to nutrition experts, the calorie content in strawberries is significantly low, only about 32 calories/100g. Although naturally sweet, the sugar content in the fruit is low, so eating strawberries does not lead to fat accumulation.
Furthermore, strawberries contain high fiber content, which helps slow down carbohydrate absorption, thereby creating a feeling of fullness for longer and preventing overeating. Not only that, the powerful antioxidants in strawberries also support faster fat burning by boosting metabolism.
Therefore, if you are looking for a natural and healthy weight loss solution, strawberries are an ideal choice.
Strawberry salad with greens for natural and healthy weight loss
Health benefits of strawberries for a healthy heart
Strawberries are rich in antioxidants
Strawberries are not just a delicious fruit but also a “treasure trove” of nutrients with many antioxidants, vitamins, anthocyanins, and phenolic antioxidant compounds. These components help protect cells from free radical attacks and oxidative agents, thereby preventing premature aging and chronic diseases. As a result, strawberries are an ideal choice for those interested in the health benefits of strawberries.
Cardiovascular protection
One of the prominent health benefits of strawberries is cardiovascular protection. Uncontrolled oxidation can damage blood vessels, creating conditions for plaque formation in arteries – a factor that increases the risk of heart attack, stroke, and other dangerous cardiovascular diseases. The antioxidants in strawberries help inhibit the oxidation of LDL (bad cholesterol) and limit lipid oxidation, thereby contributing to maintaining a healthy cardiovascular system.
Reduces risk of chronic diseases
Strawberries contain high levels of anthocyanins and ellagic acid, two prominent compounds that provide comprehensive health benefits. These substances help fight oxidation, thereby reducing the damage from free radicals, limiting inflammation, and preventing disease development. Through this mechanism, strawberries help reduce the risk of chronic diseases, especially those related to cardiovascular and metabolic health.
Effective blood sugar stabilization
Ellagic acid in strawberries plays an important role in stabilizing blood sugar. This substance can slow down starch digestion, helping to control the rise in blood sugar after meals. This is particularly useful for people with diabetes, contributing to improving their quality of life and preventing complications.
Cancer prevention
Strawberries contain antioxidant anthocyanins that can inhibit the growth of cancer cells, thereby reducing the risk of cancer in humans. Many studies show that this fruit can help prevent breast cancer, colorectal cancer, prostate cancer, and skin cancer. Thanks to these valuable bioactive compounds, strawberries are likened to a natural medicine that helps fight the invasion of cancer cells and protects the overall health of consumers.
Skin beauty, anti-aging
Not only do they help prevent diseases, but strawberries also beautify the skin by slowing down the skin aging process. The antioxidants in this fruit help prevent damage from free radicals, the main cause of rapid skin aging. Especially, ellagic acid in strawberries helps protect the skin from the harmful effects of UV rays, reduces the risk of early wrinkle formation, and maintains fresh, radiant skin.
Supports body detoxification and improves healthy digestion
Strawberries contain abundant fiber, which helps maintain a healthy digestive system by preventing constipation, balancing gut pH, and reducing intestinal inflammation. These effects play a significant role in the body’s detoxification process, effectively eliminating toxins and supporting smooth, regular bowel function.
In particular, strawberries provide large amounts of vitamin A and vitamin C, two powerful antioxidants that can neutralize toxins and protect the body from the harmful effects of free radicals. As a result, strawberries help reduce the risk of digestive inflammation and prevent common digestive disorders.
High manganese content beneficial for the nervous system and brain
Strawberries are a significant source of manganese, a mineral essential for the normal functioning of the nervous system and brain health. Supplementing manganese through the diet from strawberries can help reduce the risk of neurological disorders such as Parkinson’s disease and epilepsy, contributing to long-term brain protection.
Prevents anemia in pregnant women
Not only rich in nutrients, but strawberries are also an excellent source of vitamin B9 (folate), which is particularly important for pregnancy health and fetal development. Folate supports the formation and function of cells and tissues, thereby helping to ensure normal fetal development.
Adequate folic acid supplementation before and during pregnancy not only helps prevent birth defects but also avoids anemia due to increased iron requirements. Therefore, strawberries are an ideal choice for the daily diet of expectant mothers.
Who should not eat strawberries, even though this fruit has many health benefits?
Strawberries are known as a fruit rich in vitamins, antioxidants, and good for heart health. However, not everyone is suited to this fruit. Below are cases where strawberries should not be consumed, requiring special attention to avoid adverse health effects:
Although strawberries contain many nutrients, the small seeds of strawberries can irritate the stomach lining, especially for those suffering from stomach ulcers, reflux, or stomach pain. The acidity of strawberries is also a factor that can easily worsen stomach pain.
Strawberries can interact with some high blood pressure medications, especially those containing high levels of chemicals. Consuming strawberries simultaneously with medication can affect kidney function, hindering the body’s filtering and detoxification process.
Strawberry allergy can occur, especially in people with a history of allergy to berries. Common allergy symptoms include: red skin, itchy skin, rash… Among these, allergies in infants and young children occur more frequently than in adults. Parents should be cautious when introducing this fruit to young children for the first time.
Choose berries with an appealing bright red color
Instructions for proper strawberry consumption
Strawberries are a nutrient-rich fruit that aids in weight loss and skin beauty, but to maximize their benefits, you need to know how to eat strawberries correctly and prepare them properly. Before eating, you need to wash strawberries thoroughly to remove dirt and bacteria clinging to the small pores on the skin. Wash them twice with water, then soak the strawberries in a mixture of baking soda water (ratio: 1 liter of water and 1 teaspoon of baking soda powder). Finally, rinse thoroughly with water before consuming to ensure food safety. It is recommended to eat strawberries before a meal or 1-2 hours after a meal. Due to the high fiber content in strawberries, you may find it difficult to consume other foods if eaten with a main meal. Although beneficial for health, strawberry seeds can irritate the stomach and cause gastritis. Therefore, you should not eat strawberries every day, especially if you have stomach problems or a history of stomach diseases. If you are allergic to pollen or apples, be cautious as proteins in strawberries can cause irritation, making you uncomfortable. Additionally, the biological pigments that give strawberries their red color can cause red rashes, headaches, swollen lips, swollen face, swollen tongue, and may affect the respiratory system in sensitive individuals.
On average, 100g of strawberries contains only about 32 calories – very suitable for inclusion in a healthy strawberry weight loss diet, when used correctly.
Hopefully, this useful knowledge will help you use strawberries more effectively and safely every day. Don’t forget to save the article for future reference!
