Health Benefits of Strawberries

When it comes to the best eating habits, you can count on the health benefits of strawberries to change your life! 

Did you know that the strawberry is called the “queen of the fruit” in the West? It has a vibrant red color that adds an appealing look to any dish and drink. 

Strawberries also have a fragrant aroma that shows how sweet, tarty, and sour it tastes. They feel firm, but once you bite them, you will experience how juicy and tender they are inside. 

There are so many ways to enjoy strawberries, and every time you use them, you can trust that you’re getting health benefits to improve your diet and lifestyle. 

strawberries nutrition facts and health benefits
The strawberry is a small bright red fruit with a sweet, tarty, and sour flavor.

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You probably already know what strawberries taste like, so let’s talk about their health benefits! 

Nutrition Facts

With the nutrients you can get from strawberries, you are supplying your body with essential needs to help you function and live better. You can also trust that these nutrients play an important part in your life. 

According to the Food Data Central, these are the nutrients you can get from 100 grams of strawberries:

Water90.8 grams
Energy36 kcal
Carbohydrates7.96 grams
Calcium17 milligrams
Zinc0.11 milligrams
Magnesium12.5 milligrams
Potassium161 milligrams
Fiber2 grams
Phosphorus23 milligrams
Vitamin C59.6 milligrams
Iron0.26 milligrams
Protein0.7 grams
Vitamin K2.1 micrograms


Strawberries are known to be low-calorie fruits because 100 grams only has about 32 calories. Now, you can relish something sweet without the extra calories! 


Eating one cup of strawberries can give you about 12 grams of carbohydrates, most of which are sugars and fiber. Moreover, these fruits have a low glycemic index to keep your blood sugar steady.  


One serving of strawberries can give you about two grams of fiber to help with digestion and even weight loss. The soluble and insoluble fiber will surely improve your health in many ways. 

What are you waiting for? Get into a balanced diet with sweet, juicy, and healthy strawberries! 

Vitamins and Minerals

It’s unsurprising that strawberries have so many vitamins and minerals, too. Each of these health supplements can mean a lot for your meals and diet! 

  • Vitamin K
  • Thiamine
  • Phosphorus
  • Magnesium
  • Iron
  • Ascorbic acid
  • Manganese
  • Folate
  • Choline
  • Folate
  • Potassium
  • Niacin
  • Zinc
  • Vitamin C
  • Vitamin E
  • Sodium
  • Copper
  • Vitamin B6

Get these vitamins and minerals on a daily basis from fresh and yummy strawberries! 

Plant Compounds

Just like other fruits, strawberries also have plant compounds that add to how healthy they are. Each of these compounds has incredible benefits for you. 

  • Pelargonidin: It’s an anthocyanin compound that’s commonly found in food with red pigment, like strawberries. Pelargonidin helps with your memory, heart, and eyes.
  • Procyanidins: Phenolic compounds, like procyanidins, can prevent cancer, diabetes, and heart problems. Strawberries are rich in these procyanidins.
  • Ellagic acid: It is a powerful polyphenol that boosts brain function and reduces inflammation. In fact, ellagic acid is also good for your skin.
  • Anthocyanins: An anthocyanin is an antioxidant that you can find in red fruits like strawberries. It relieves inflammation, improves brain health, and promotes weight loss.

Strawberries are definitely healthier with plant compounds, don’t you think?

Health Benefits of Strawberries

For the most awaited part, let’s talk about the health benefits of strawberries! 

Boosts immunity

Since strawberries are packed with antioxidants, vitamins, and minerals, you can expect that they can boost your immunity. You’ll definitely be safe from flu season with these berries.

According to the Cleveland Clinic, strawberries are good sources of vitamin C to promote healing and relieve inflammation. Eating a handful of strawberries can definitely improve your immunity.

Strengthens bones

Take better care of your bones with the benefits you can get from strawberries. Vitamin C plays a crucial part in increasing your bone density and endurance. 

Save Our Bones suggests strawberries as one of the best sources of vitamin C for your bones. They also have antioxidants to fight free radicals for long-term bone health. 

Aids in weight loss

With low-calorie strawberries, you can enjoy something sweet even when you want to lose weight. These fruits can be comforting ingredients for desserts or snacks. 

Greatist also suggests strawberries for low-carb diets because they have less sugar content. Even the fiber in these fruits can help you digest food better for your weight and gut.

Promotes gut health

Keeping your gut healthy is an important way of making sure you’re getting the nutrients that you need. An unhealthy gut can put you at risk for health problems like diabetes and colon cancer. 

A study in Nutrition Research found that eating more strawberries can increase gut microorganisms to reduce inflammation in the gut. Fiber and vitamins from these berries can also ease constipation. 

Supports brain function

Take your brain to the next level with strawberries in your diet. You can snack on these fruits while studying or working for better memory and focus. 

As suggested in Good Housekeeping, eating fresh strawberries can increase cognitive processing. They are also great for maintaining brain function in the long run. 

Helps with heart health

The colorful pigment of strawberries doesn’t just make them more appealing, but healthier, too. Improving your heart function can be as simple as including strawberries in your diet. 

BBC Good Food mentioned that strawberries have anti-inflammatory effects that can prevent heart conditions like stroke. Remember that a beating heart means an active lifestyle.

Reduces inflammation

Eating fruits with anti-inflammatory properties can protect you from different health problems. When you have inflammation in your body, you may experience swelling, pain, and redness. 

Research by Harvard Medical School shared that berries have powerful anti-inflammatory properties that can relieve you from the effects of inflammation and oxidative stress. 

Prevents cancer

Cancer is a serious health problem that can affect your health in numerous ways. With the help of strawberries, you can protect yourself from different kinds of cancer. 

Healthline included strawberries as the top fruits to eat while getting treated for cancer. The vitamins and minerals from strawberries can also decrease cancer cell growth. 

Regulates blood sugar

Despite the sweet taste of strawberries, they remain to be some of the best fruits for your blood sugar. You can satisfy your sweet cravings without the risk of diabetes. 

According to Medical News Today, the low glycemic index and high fiber content of strawberries increase insulin sensitivity to prevent diabetes and other health conditions linked to high blood sugar. 

Protects the skin

You might be surprised at how great strawberries can be for your skin. Get radiant and glowing skin as you add these fruits to your diet. You will definitely build up more confidence with a healthy skin complexion. 

Aroma Treasures shared that strawberries can help with acne breakouts, dark circles, and oil control to keep you feeling and looking fresh all day long.  

Now you know how life-changing strawberries can be! 

Ripening Process

It is perfectly safe to eat unripe and ripe strawberries. While ripe ones have a sweet and tarty flavor, unripe strawberries tend to taste sour and astringent. 

I suggest harvesting strawberries when they are ripe to enjoy their natural taste. You can keep them in a paper bag with a banana or apple for faster ripening. 

Strawberries can also ripen at room temperature; just submerge them in a basin of water. Give these fruits a vinegar bath to ripen and extend their shelf life for a longer time. 

When buying ripe strawberries, Flavrstream suggests looking for these signs:

  • The strawberries should have a bright red color. 
  • They should also feel plump and firm. 
  • Check if the green caps are still attached. 
  • You should also smell a sweet fragrance near the leaves. 

If you want to eat the strawberries in two days, keep them at room temperature. Otherwise, store them in a lined container to refrigerate for a week. 

Real Simple also suggests giving strawberries a vinegar bath for a longer shelf life in the fridge. You can freeze strawberries to make them last for several months, too. 

Side Effects

They may be satisfying, but strawberries also come with health consequences, especially if you eat too many. Here are several signs you need to watch out for:

  • Stomachache – pain and discomfort in the stomach area
  • Heartburn – a burning feeling in your chest
  • Diarrhea – abnormal and irregular bowel movements
  • Reflux – stomach acid flowing back into your esophagus and mouth
  • Bloating – an overstretched stomach
  • Allergic reaction – an intolerance towards strawberries

Medicine Net suggests eating about eight strawberries a day. Always consider strawberries when you’re planning for the 200 grams of fruits that you need every day. 


Enjoy strawberries every day so that you won’t miss out on all the health benefits of strawberries! 

From their color to their flavor, strawberries truly bring life to your diet. They go well with many dishes and drinks because of how sweet, juicy, and tarty they are. 

How healthy can strawberries be for you?

  • Protects the skin
  • Strengthens bones
  • Helps with heart health
  • Regulates blood sugar
  • Prevents cancer
  • Boosts immunity
  • Supports brain function
  • Reduces inflammation
  • Promotes gut health
  • Aids in weight loss

All you need is to eat eight strawberries a day, and you can enjoy all of these amazing health benefits. Make every meal exciting with strawberries! 

Suggested Recipes

strawberries recipes

What are the best recipes you can do with strawberries?

Don’t forget to share your favorite strawberry recipes in the comment section below! 

Frequently Asked Questions

What are the 5 health benefits of strawberries?

Strawberries have more than five health benefits! But five of the best benefits you can get from these fruits include the following:

  • They’re good for your heart, bones, and gut. 
  • You will have better brain function and memory. 
  • Strawberries also promote digestion and weight loss. 
  • These can boost your immunity and prevent health problems like cancer.
  • Get radiant and glowing skin with the antioxidants from strawberries.

What are the 10 benefits of strawberries?

Out of all the many health benefits of strawberries, there are the top ten on my list:

  • Protects the skin
  • Strengthens bones
  • Helps with heart health
  • Regulates blood sugar
  • Prevents cancer
  • Boosts immunity
  • Supports brain function
  • Reduces inflammation
  • Promotes gut health
  • Aids in weight loss

How many strawberries should you eat in a day?

I suggest eating about eight strawberries daily to supply your body with essential nutrients. You will surely experience the health benefits when you eat strawberries regularly. 

Are strawberries high in sugar?

They may be sweet, but strawberries are actually low in sugar. These fruits also have a low glycemic index, making them good snacks that won’t spike your blood sugar levels.

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