Strawberries often take a backseat to popular superfoods like blueberries and açaí berries, but they boast impressive health benefits that shouldn’t be overlooked. Though not a true berry botanically—they belong to the rose family—strawberries are the most consumed berry in the world. In the United States alone, individuals enjoy approximately 6.5 pounds of fresh strawberries each year. Various studies have ranked strawberries highly for their antioxidant content, placing them fourth among all fruits and even third among all foods when serving size is considered.
Diane McKay, PhD, a researcher at Tufts HNRCA Antioxidant Nutrition Laboratory, asserts, “There’s no doubt strawberries are rich in antioxidants, regardless of how you measure it.”
HEART HEALTH: A recent study highlighted that strawberries may play a role in reducing heart attack risk—a fitting benefit for this heart-shaped fruit. The Nurses’ Health Study II tracked 93,600 women aged 25 to 42 over an 18-year period, during which they completed detailed dietary questionnaires. Out of the participants, there were 405 heart attacks—a relatively low incidence given their age. Findings published in the journal *Circulation* revealed that women who regularly consumed three or more servings of strawberries and blueberries each week were 34% less likely to experience an early heart attack. This correlation persisted even after accounting for other heart attack risk factors.
Researchers believe these benefits may originate from anthocyanins, natural antioxidant compounds responsible for strawberries’ vivid red hue. Prior studies show that anthocyanins can enhance blood vessel function and lower blood pressure. Additionally, these beneficial compounds may reduce levels of C-reactive protein (CRP), a marker for inflammation that could indicate cardiovascular risk.
NUTRIENT-PACKED: Strawberries are also rich in essential nutrients. They outshine oranges in vitamin C content, with just one cup (about eight strawberries) providing more than 140% of the daily recommended value. This high vitamin C content can be beneficial for joint health, as it plays a crucial role in forming cartilage, collagen, and proteoglycans. Additionally, a single cup of strawberries provides over a quarter of the daily requirement for manganese, a crucial nutrient that aids in cholesterol, carbohydrate, and protein metabolism and may promote bone health.
Strawberries are also valuable sources of folate, potassium, and dietary fiber. With around three grams of fiber per cup, strawberries rank low on the glycemic index, meaning they have a smaller effect on blood sugar levels despite their natural sweetness.
Notably, a lesser-known polyphenol compound in strawberries, known as ellagic acid, may also help regulate blood sugar levels. This compound can inhibit the enzyme responsible for converting starches into simpler sugars. Some studies indicate that regular strawberry consumption—at least two to three servings a week—may lower the risk of type 2 diabetes, even indicating that strawberries can mitigate blood sugar spikes from table sugar consumption.
BRAIN BOOSTER: Strawberries may also enhance cognitive function. A Tufts study led by Barbara Shukitt-Hale, PhD, found that strawberry extracts improved memory and cognitive performance in rats. For two months, 60 rats were divided into groups receiving standard feed, feed with blueberry extract equivalent to one daily human serving, or feed with strawberry extract equivalent to a daily pint. Half of the rats in each group received a chemical treatment to induce aging. The results showed that those on the supplemented diets outperformed those on the standard feed in cognitive tests involving learning and memory.
A separate review of scientific literature by Shukitt-Hale and Marshall G. Miller from the Tufts HNRCA Neuroscience and Aging Laboratory concluded that an increasing body of research indicates that berry fruits can offer neurological benefits. In addition to their acknowledged antioxidant properties, these fruits may directly support brain health, potentially staving off age-related neurodegeneration and impairments in cognitive and motor skills.
In summary, strawberries are not just delicious; they are also a powerhouse of health benefits. Regular consumption can support heart health, provide essential nutrients, and even enhance cognitive function. So, next time you enjoy these vibrant berries, know that you’re not just indulging your taste buds, but also nourishing your body.
