8 Benefits of Strawberry for Health, Skin, and Gut
Did you know that strawberries are rich in antioxidants and promote good skin texture? Read more about strawberry as superfood’s benefits.
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When it comes to the list of winter-season fruits in India, strawberries take centre stage. They are versatile ingredients commonly found in everything- from keto salads to shakes and smoothies- and have many benefits to offer.
Strawberry consumption has become increasingly popular in recent years. So, if you want to start a health-conscious diet and bless your body with the goodness of seasonal fruits, add strawberries to your diet.
Wondering why it is considered a superfood and what it can do for your body?
Read our blog to know its myriad of advantages for a healthy gut, nourished hair, smooth skin texture, and more. Get your reading glasses on because this is going to be a fruity ride.
What are Strawberries?
Strawberries are popular winter fruits. They are loved for their bright pinkish-red colour, deliciously sweet yet sour taste, and fragrant scent.
They are easily available across India and known by their scientific name, Fragaria. Interestingly, strawberries are actually a hybrid of two wild species originating in North America and Chile.
Contrary to popular belief, strawberries are actually not native to India.
Instead, they were first discovered in Europe. Today, they are cultivated in the states of Himachal Pradesh, Punjab, Maharashtra, West Bengal, Delhi, Haryana, Punjab and Rajasthan.
Over the years, strawberries have become a favourite among Indian consumers who love them for the delightful burst of tangy and sweet, almost dessert-like flavours.
A major plus point of eating strawberries is that they are packed with the goodness of Vitamin C, antioxidants, fibre, energy, and more nutrients.
Nutritional Profile of Strawberries
Here is what you get when you eat 1 cup of sliced strawberries, which is about 166g. [1]
| Nutritional component | Amount |
| Water | 151 g |
| Energy | 53.1 kcal |
| Vitamin A | 1.66 |
| Calcium | 26.6 mg |
| Protein | 1.11 g |
| Total sugars | 8.12 g |
| Fibre | 3.32 g |
| Magnesium | 21.6 mg |
| Phosphorus | 39.8 mg |
| Potassium | 254 mg |
What are the Benefits of Strawberry?
Below are the top 8 benefits of incorporating strawberries into your diet.
1. Strawberries are Low in calories
Unlike earlier, today we have vending machines full of snacks that are not only high in sodium and fat but also pose risks to our health.
With the population majorly employed in desk jobs and hectic work schedules, we often reach out to ready-to-make food items that give us little to no nutritional value.
On the other hand, strawberries are a great alternative to unhealthy processed snacks containing excessive amounts of sugar.
They are not only tasty but also incredibly nutritious, ensuring that your body gets a wide range of essential nutrients. For instance, one serving of strawberries, which is about 100g, contains just 32 kcal.
Additionally, strawberries are also full of vitamin C, which helps to boost the immune system. [2]This makes them an excellent choice for females who wish to maintain a healthy weight while still treating their taste buds with tasty snacks.
2. Strawberries May Support Gut Health
Inconsistent eating habits and a lack of fibre-rich foods can disrupt your bowel movements, leading to discomfort and constipation. Additionally, passing hard and dry stool for many days regularly may sometimes tear the skin inside your anus, causing unexpected bleeding, piles, and other health issues.
Eating high-fiber foods such as fresh strawberries ensures smooth bowel movements and frees you from an upset stomach and constipation. Moreover, it may cleanse your body and help flush harmful toxins.
You can easily check the fibre ratio of your food on My Meal Plan by Aashirvaad Atta.
They also serve as a prebiotic, which means that their regular consumption can lead to an increase in the amount of healthy gut bacteria in your body. [3]
In addition to this, Vitamin C in strawberries ensures proper iron absorption from your ingested food.
Strawberries are also loaded with Vitamin B9 or folate, which helps with constipation.
It stimulates the formation of digestive acids and speeds up the digestion process in your body. You can check your digestive health by taking a small Digestive Quotient Test and get your results within a few minutes only.
3. Strawberry has Anti-inflammatory Properties for Good Skin
Strawberries have anti-inflammatory properties that may help prevent skin damage. [4] They also contain antioxidants that boost collagen production, which in turn helps exfoliate dead skin cells. It improves the overall skin texture, and provide a glowing complexion. By promoting healthy skin cells, strawberries may improve overall skin texture and provide a glowing complexion.
The salicylic acid in strawberries may help fight acne, while the antioxidants remove tan. The AHA and Vitamin C content are also believed to gently exfoliate your skin to remove dead cells. You get a glowing, rejuvenated, and even skin tone!
Regular consumption of fresh seasonal strawberries may also help fight wrinkles, crowfeet, and fine lines. So, if you wish to achieve that Korean skin treatment-like glow, make sure to add them in your diet.
5. Strawberry May Regulate Blood Sugar Levels and Type-2 Diabetes
Strawberries are among the most beneficial foods for people diagnosed with diabetes. [5] They have a low glycemic index (GI), meaning they are likely to manage sugar levels in the body and enhance satiety. By providing the feeling of fullness, they may help you control your food intake and manage weight.
Consuming strawberries is also believed to slow down glucose digestion. When eaten with a high-carb meal such as oats, quinoa, and yogurt, they can also moderate the use of insulin in our bodies. They also contain magnesium which helps us resist insulin.
7. Strawberry Aid in Weight Management
Unlike processed foods, which keep your appetite unfulfilled and leave you longing for more, strawberries are fulfilling. Their rich fibre content and nutrients make you feel fuller for a longer period. This helps you prevent munching on junk food and continue your health-conscious diet without leaving your stomach empty.
They are also known to boost the production of adiponectin and leptin hormones. These hormones are good for metabolism and aid in burning fat. [6] In this way, you can achieve your New Year’s resolution of managing your weight and bless your body with the goodness of seasonal strawberries.
8. May Prevent Hair Loss
Strawberries for hair health? Don’t be surprised!
Consuming strawberries can potentially help you fight hair loss and achieve stronger hair. [7]
They are rich in vital nutrients that boost the overall hair health. While Vitamin C strengthens hair follicles, collagen helps increase the elasticity of the scalp and reduce hair fall.
You can blend strawberries in a jar and apply the paste directly to your scalp. Leave it for 5-10 minutes, and then wash with lukewarm water. Follow this with your regular hair routine and see the results yourself.
What are the Side Effects of Strawberries?
Despite their nutritional benefits, strawberries may also have potential side effects on some people. It depends from person to person, and overconsumption might result in:
- Bloating
- Allergic reactions
- Diarrhea
- Acid Reflux
- Stomach distress
How to Pick Strawberry?
If you are concerned about how to pick strawberries, here are a few tips that will surely help you out:
- Buy when in season: Always purchase strawberries when they are in season. Although they are available around the year, it’s better to buy them in winters.
- Take the fragrance test: Pick one up and smell it to get your hands on the freshest strawberries. The fresher the berry is, the more fragrant its smell will be.
- Ensure firmness: Make sure the strawberries you are picking are firm to the touch and free from moulds and bruises. Doing this ensures the freshness of the strawberries.
- Go for a bright pinkish-red colour: Choose berries that have a bright red colour and fresh green leaves at the top.
- Pick medium-size strawberries: Go for medium size berries as they have the right amount of water and flavour.
- Buy organic: You can go for organic strawberries for the most nutrients.
How to Store Strawberries?
Here are some effective tips to store your strawberries without them rotting quickly:
- Do not wash your strawberries unless you wish to consume them right away.
- Avoid overstuffing, and store your strawberries in a single layer on a paper towel. It will absorb excess moisture and will keep them fresh.
- If you want to eat them later, the best way to store them is to freeze them. But before that, make sure to remove stems.
- Avoid placing them near strong-smelling food as they can easily absorb the smell.
How to Add Strawberries to your Diet?
There are tons of different ways to add strawberries to your diet. You can make strawberry milkshakes, jams, salads, and so on.
For instance, strawberry oatmeal is among the quickest and tastiest recipes and is slowly gaining popularity in India. It is easy to make and requires commonly found kitchen ingredients. The best part about strawberry oatmeal is that it is also easy to digest, fulfilling, and energizes you for a long time.
Strawberry Oatmeal Recipe
Ingredients
- 1 cup oats
- 2 cups water or milk
- 1 cup sliced strawberries
- 1 tablespoon honey
- A pinch of salt
- Almonds and coconut flakes (optional)
Steps
- Take a saucepan and add your water or milk. Keep stirring in between and wait for it to boil.
- Add your cup of oats and reduce the heat to medium-low.
- Let the oats cook while stirring occasionally on medium to low heat until you like the consistency.
- Next, once the oats are ready, remove the saucepan from heat and keep stirring to avoid lumps.
- Finally, add your sliced strawberries and salt and mix it well.
- Transfer your strawberry oats into a bowl and garnish with sliced almonds, more strawberries, and coconut flakes.
Final Thoughts
To sum up, including strawberries in your diet can provide a wide range of benefits for your skin, hair, gut, and heart. Apart from being a treat to your taste buds, strawberries can support your overall well-being. You can use them in your oatmeal, shakes, sandwiches, and salads and enjoy different healthy recipes.
FAQs
1. How many strawberries should you eat a day?
Experts suggest adding a serving of 8 strawberries into your diet every day. This simple habit can provide you with different vital nutrients, improve your heart health, and clear your skin.
2. Are strawberries good for the skin?
Yes, strawberries are full of the goodness of salicylic acid. Regular consumption of strawberries can help you detoxify your pores and prevent pimples, whiteheads, and blackheads.
3. Can we eat strawberries at night?
The best time to eat strawberries is to include them in your morning breakfast. You can also use them as a light snack in the evening. However, strawberries should be avoided late at night as their consumption can lead to digestive problems.
4. Can I eat strawberries every day?
Strawberries are a great source of vitamin C, vitamin B9, and potassium. Eating about eight normal-sized strawberries daily can provide you with a wide range of benefits.
