Health Benefits of Strawberry

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What is a Strawberry?

Strawberries are red, heart-shaped, sweet, juicy berries that are widely used across the world. They are cultivated from a plant of the same name, a hybrid species belonging to the genus known as Fragaria. These fruits come from low-growing plants, but there are a number of variances in color, shape, traditional season and other factors, given that there are so many different varieties, such as day neutral strawberries and June bearing ones. The medicinal use of strawberries finds mention as early as in the ancient literature of Rome. These days they are even considered one of the super foods, particularly because of their antioxidant value.

People enjoy plain freshly plucked strawberries, or in milkshakes, cakes, strawberry ice cream and in a myriad other ways. Being a seasonal fruit, it is not uncommon to freeze strawberries or make preserves as these berries are very popular all year round and the vitamins in strawberries make it a wonderful food to include in one’s diet.
Health Benefits of Strawberry

Health Benefits of Strawberry

  • Strawberries are known to be good as heart friendly fruits. Like other berries, polyphenols, other micronutrients and fiber are found in strawberries which play a role in the prevention of degenerative diseases.

  • Heart Friendly Fruits

  • Anthocyanins (flavonoid pigments) from strawberries and food sources appear to have benefits for the heart. A study by an associate professor at the Harvard School of Public Health and Harvard Medical School looked at this impact and found that eating strawberries as well as blueberries was linked to lower likelihood of a heart attack.
  • While studies are yet to prove conclusive links, strawberries are thought to be aphrodisiacs. The vitamins in strawberries could keep energies high while the folic acid contained does have health benefits such as, for women, the prevention of birth defects.
  • Strawberries, fresh or frozen, also seem to show some benefit for reducing inflammation of the joints, which could help those suffering from arthritis.
  • Studies on the relationship between strawberries and diabetes have indicated fisetin, a flavonoid, contained in the berry helps fight diabetic complications in addition to nervous system disorders.
  • The bioflavonoids and Vitamin C in strawberries are high level antioxidants, which mean that this fruit is good for eye care and overall immunity.

  • Strawberries for Eye Care

Strawberry Recipes

Strawberry Spinach Salad

  • 4 cups of baby spinach leaves
  • 1 cup strawberries (sliced)
  • 1/4 cup candied nuts (sliced)
  • 1 tbsp maple syrup
  • 1 tbsp cider vinegar
  • Sugar (to taste)


  • Combine the salad in a large bowl while using a smaller bowl to whisk the dressing.
  • The proportion of vinegar, honey and, optionally, the sugar which make the salad dressing can be varied according to taste.
  • This should be drizzled on the mixed spinach, strawberries and candied nuts such as almond, walnut or pecan nuts, and the salad should be then tossed.

Strawberry Yogurt Smoothie

Strawberry Yogurt Smoothie


  • 4 cups fresh strawberries
  • 1/2 cup orange juice
  • 1 cup low-fat yogurt
  • Sugar (to taste)


  • This simple recipe involves using a food processor or blender to first blend the strawberries, followed by yogurt and the half cup of orange juice.
  • You may add sugar, if you prefer.
  • Use a spatula to scrape down the sides a couple of times and you should have a nicely blended smoothie in less than 15 seconds.
For garnish use cut strawberries or even orange slices on top of the drink or placed on the rim.

Health Tips

  • Strawberry ice cream is a yummy way to get kids interested in the taste of the fruit but preferably stick to fresh berries or healthier recipes. The fat and sugar content of a strawberry cake means that it will taste divine but cannot be considered a good way of introducing berries into your diet. Even so, strawberries can be used to make great desserts. A quick fix would be to melt dark chocolate, another heart friendly option, and simply dip strawberries to coat them.
  • There are different healthy ways to include juicy strawberries in your day to day life. Start the morning with adding cut up fresh strawberries to your regular breakfast. This could mean smoothies, cereals or, preferably, a healthy bowl of oatmeal.
  • Strawberry skin care is another area to explore. Strawberry seeds make it a good option for exfoliation, such as a strawberry based foot scrub.
  • Consider combining strawberries with flax seeds, walnuts and other heart friendly foods in innovative ways such as salads.
  • Strawberry leaves are used for making a tea infusion which people use as part of herbal remedies and as simply as strawberry leaf tea. Its main benefit stems from its useful antioxidant properties.
  • Picking your strawberries well is important as these do not ripen once the berries are taken from the plant. Look for a rich red colour and opt for strawberries which appear healthy, without bruises.
  • Many studies using strawberries are yet to show direct links on human subjects. At the same time, there is no denying that they do have multiple important health benefits for us so go ahead and add these juicy berries in your daily life, just not in excess.
Health Tips for Strawberry

Nutrition Facts for Strawberries

The nutritional values of "Strawberries" per 100 grams are:

Nutrition Summary
Total Calories 32
Protein 0.7 g
Fat 0.4 g
Carbohydrate 7.7 g
NutrientsAmount%Daily Value
Calcium, Ca 16 mg 1.6 %
Copper, Cu 0.05 mg 2.4 %
Iron, Fe 0.41  mg 2.28 %
Magnesium, Mg 13 mg 3.25 %
Manganese, Mn 0.39 mg 19.3 %
Phosphorus, P 24 mg 2.4 %
Potassium, K 153  mg 4.37 %
Selenium, Se 0.4 mcg 0.57 %
Sodium, Na 1 mg 0.04 %
Zinc, Zn 0.14 mg 0.93 %
Vitamin A 12  IU 0.24 %
Vitamin C 58.8 mg 98 %
Vitamin B6 0.05 mg 2.35 %
Vitamin E 0.29 mg 0.97 %
Vitamin K 2.2  mcg 2.75 %
Riboflavin 0.02  mg 1.29 %
Thiamin 0.02 mg 1.6 %
Folate, DFE 24  mcg 6 %
Niacin 0.39  mg 1.93 %
Sugars 4.89 g
Fiber 2  g 8 %
Cholesterol 0 mg 0 %
Water 90.95 g
Carotene, alpha 0 mcg
Carotene, beta 7  mcg
Choline 5.7 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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