This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes. One 3. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases 5 , 6. They have a relatively low GI and should not cause big spikes in blood sugar levels. To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.
Strawberries are a good source of vitamin C, manganese, folate vitamin B9 , and potassium. They contain small amounts of several other vitamins and minerals. Strawberries are loaded with antioxidants and beneficial plant compounds, including:. More than 25 different anthocyanins have been found in strawberries.
Pelargonidin is the most abundant 15 , Anthocyanins are responsible for the bright colors of fruits and flowers. They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.
Anthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens 21 , Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health 23 , Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2—11 times greater than other fruits 25 , 26 , Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries They have received considerable attention and have been linked to numerous health benefits.
This includes fighting bacteria and a reduced risk of cancer 29 , 30 , The main ellagitannin in strawberries is sanguiin H-6 1. Strawberries contain high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins. Eating strawberries is associated with a reduced risk of many chronic diseases 31 , 32 , Studies have found a relationship between berries — or berry anthocyanins — and improved heart health 21 , 34 , 35 , Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths 37 , 38 , According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL good cholesterol, blood pressure, and blood platelets function Strawberries may also 21 , 23 , 41 , 42 , 43 , 44 :.
The effects of freeze-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied intensely — mainly in overweight or obese individuals.
After 4—12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL bad cholesterol, inflammatory markers, and oxidized LDL particles 45 , 46 , 47 , 48 , When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream.
Beta-blockers , a type of medication that doctors most commonly prescribe for heart disease, might increase potassium levels in the blood. When taking beta-blockers, people should only consume high-potassium foods, such as strawberries, in moderation.
Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could lead to hyperkalemia, or high potassium levels. This can lead to vomiting, breathing difficulties, and heart palpitations. Strawberries offer a wide range of nutrients and can help reduce the risk of cardiovascular disease and stroke. Strawberries can add a burst of sweetness to a healthful diet, although people with kidney problems should be careful about eating too many strawberries.
The blackberry is rich in vitamin C, fiber, and antioxidants, and people can add them to their diet easily with some simple changes to their daily…. Risk factors for developing type 2 diabetes include being overweight and having high blood sugar levels. Although fruit does contain sugar, eating it…. Eating the right foods to manage diabetes can be challenging, but some foods offer specific benefits.
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Everything you need to know about strawberries. Benefits Nutrition Diet Risks and precautions Summary Fresh summer strawberries are one of the most popular, refreshing, and nutritious fruits available. Share on Pinterest Eating trawberries can help prevent heart disease. Share on Pinterest Add strawberries to a chicken salad for a burst of flavor. Risks and precautions. Share on Pinterest Strawberries have 8. Latest news Could 'cupping' technique boost vaccine delivery?
Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. Strawberries are rich in fiber and vitamin C, a nutrient pairing that's great for reducing oxidative stress, which can reduce heart disease and cancer risk. Plus, strawberries are a good source of potassium , which has been shown to help protect against heart disease.
Eating strawberries may also reduce your chances of having a heart attack. A study from Harvard of nearly , young and middle-aged women found that eating at least three servings a week of strawberries reduced the risk of heart attack by 32 percent. Researchers attributed the effect to high levels of antioxidants called anthocyanins in strawberries. Another small study in the Journal of Nutrition found that people who ate 50 grams about three cups of freeze-dried strawberries a day had lower levels of "bad" LDL cholesterol in their blood after 12 weeks.
Alexandra Caspero , RD, a registered dietitian based in St. Louis, MO, notes, that other studies have found that berries can help reduce platelet aggregation when platelets stick together , another risk factor for heart disease.
Regularly eating berries, including strawberries, has been linked to reduced risk of cancers, including esophageal cancer and lung cancer , in animal studies; the research is promising but still mixed in human studies.
Fiber plays an essential role in keeping your gut healthy by feeding it good bacteria. At three grams of fiber in a one-cup serving, strawberries are an excellent source. While there isn't one cause for bloating , foods that are high in fiber and water, like strawberries, counteract gas , says Caspero.
And because strawberries are a great source of potassium—a nutrient that counteracts bloat-inducing sodium in your diet—they can also help you lose water weight. When you think of foods high in vitamin C, oranges probably come to mind—but strawberries are also a great source of this antioxidant, with percent nearly milligrams of your daily requirement in just one cup of sliced berries.
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