Nutritionists recommend eating strawberries as they promote heart, brain, gut health and much more
Adding strawberries to a well-balanced diet provides a wide range of benefits, from cardiovascular support and reduced inflammation to protection against cancer. Everyday Health.
“Strawberries are an antioxidant powerhouse,” says Gina Volpi, a registered dietitian in Austin, Texas, containing vitamin C and the carotenoids lutein and carotene, as well as other minerals and fiber.
It is preferable to eat strawberries, which contain more juice, and canned, freeze-dried, and frozen strawberries are available all year round. When eating strawberries that are not fresh, you should choose unsweetened varieties for the healthiest options.
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Frozen strawberries in oatmeal and smoothies can be even tastier than fresh fruit, as the fruits are picked at the peak of their ripeness and frozen. Research suggests that freezing strawberries may better preserve desirable antioxidants.
Other ways to incorporate strawberries into a balanced diet include chopping them into salads, dipping them occasionally in dark chocolate, or using them to sweeten some low-fat or non-fat yogurt. Or it can always be enjoyed as a snack on its own. Here are seven advantages of keeping strawberries frozen at all times:
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1- A major source of antioxidants
The antioxidants in strawberry fruits help reduce oxidative stress. “Our cells are constantly fighting oxidative stress from our environment, which contributes greatly to cellular aging and chronic disease,” says Dr. Volpe. According to the Cleveland Clinic, antioxidants work, in part, by neutralizing free radicals, which are unstable oxygen molecules that can damage cells and cause disease. Oxidative stress can be harmful to human health – it can contribute to heart disease and cancer.
Fruits rich in antioxidants in the diet are associated with a reduced risk of chronic diseases associated with oxidative stress. According to Dr. Volpe, “The antioxidants in strawberries have been shown to help protect our cells from oxidative stress at the mitochondrial level.” Regular consumption of strawberries can make a significant difference in your health. Antioxidant biomarkers.
2- Rich in vitamin C
Strawberries provide more than 100% of the recommended daily value for vitamin C. “The vitamin C in strawberries is associated with supporting immune health,” says Dr. Lauren Manker, a registered dietitian in Charleston, South Carolina. “Just one cup of strawberries contains all of the required vitamin C.” a day, not to mention it’s packed with beneficial antioxidants and other nutrients.”
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3- Protects against the risk of heart disease
Strawberries and their antioxidants can have beneficial effects on heart health. According to a study published in October 2021 in the Antioxidants Journal, eating strawberries provides protection against the risks of cardiovascular disease and diabetes. “In just four weeks, daily consumption of strawberry concentrate in powder form was sufficient to enhance antioxidant activity and reduce levels of inflammation associated with cardiometabolic risk,” Dr. Volpe says of the study results.
Of course, strawberries are different from strawberry powder, so a similar study with whole strawberries would be needed to confirm the results. A study published in April 2021 in the journal Nutrients also concluded that regular servings of strawberries significantly improved insulin resistance in adults with obesity and high LDL, or “bad” cholesterol.
4- Reducing the risk of dementia
Eating strawberries can support brain health and keep a person active and energetic. Eating strawberries in high quantities was associated with a lower risk of Alzheimer’s disease, as flavonoids and vitamin C in strawberries contributed to reducing the incidence, according to a study published in December 2019 in the journal Nutrients.
“Eating strawberries more than twice a week appears to delay cognitive aging by up to 2.5 years,” says Dr. Manker, citing findings from a previous scientific study.
5- Improve blood cholesterol levels
While the body needs cholesterol to perform certain functions, too much cholesterol can be bad for heart health. “Data shows strawberry consumption may be associated with improved cholesterol markers of heart disease in adults at risk,” Dr. Manker says of a trial, published in May 2021 in Nutrients.
And after eating large amounts of strawberries, the levels of total and “bad” cholesterol decreased significantly. Maintaining healthy cholesterol levels is an important part of preventing heart disease and stroke.
6- Reducing inflammation
Inflammation is a normal part of the body’s immune response, but chronic inflammation can accompany heart disease, cancer, diabetes, arthritis, and other diseases, according to Harvard Health Publishing. And it’s not always clear which comes first – inflammation or inflammatory diseases – regardless of the right lifestyle.
According to research published in November 2020 in the journal Molecules, strawberries are high in flavonoids and antioxidants, can have positive effects on markers of inflammation and may have neuroprotective, heart disease and antidiabetic properties.
The pigment that gives strawberries their vibrant color, anthocyanins, can have anti-inflammatory properties. “The anthocyanins in strawberries can help reduce inflammation,” says Dr. Manker.
7- Prebiotic for gut health
“While strawberries are known for their vitamin C and antioxidant levels, recent research also indicates that strawberries have strong prebiotic activity in the gut,” says Dr. Volpe. For example, a clinical trial, the results of which were published in the Journal of Nutrition Research, found that eating strawberries contributes to an abundance of gut microbiota in just six weeks. The anti-inflammatory effects of strawberries can also be seen in the gut.