How healthy are strawberries?
Strawberries, the summer wren. But what makes this fruit so healthy? How does the strawberry differ from other fruits? Read it in our article
Are strawberries healthy?
So, are you wondering if strawberries are healthy? Well they are low in calories and packed with various vitamins and minerals. As a result, they can even reduce the risk of various diseases. Do you want to know exactly what happens? Then read on!
What are strawberries?
Strawberries are one of the most popular fruits and are mainly eaten in the summer. Dutch strawberries are for sale from June to September. So it is not without reason that they are called summer wrens. Did you know that strawberries are actually a ‘false fruit’? The small seeds on the outside of the strawberry are actually the fruits.
Strawberries are wonderfully sweet and have a beautiful deep red color, but they are also very vulnerable and susceptible to mold. To store them properly, it is important to carefully place them in a food container in the refrigerator, above the air vent.
Because of this sweet taste, they are mainly used in sweet dishes, such as fruit salads and smoothies. They also taste delicious on a whole wheat rusk or a slice of whole wheat bread. But did you know that strawberries are also delicious if you stir-fry them briefly with a little oil ?
What is the nutritional value of strawberries?
Below you can read what nutritional value a portion of strawberries (100 grams) contains.
- Energy 29 kcal
- Fat 0 g
-of which saturated 0 g - Carbohydrates 5.1 g
– of which sugars 5.1 g - Fiber 1.1 g
- Protein 0.7 g
- Salt 0.01 g
What nutrients do strawberries contain?
Below you can read which and how many vitamins and minerals a portion (100 grams) of strawberries contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 183 mg | 3500 mg |
| Calcium | 15 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 13 mg | Men 350 mg Women 300 mg |
| Iron | 0.5mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0.1 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 1 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.4mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.02mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| Vitamin B6 | 0.06 mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 65 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.3mg | 16 mg |
| Vitamin C | 60mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 29mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of strawberries?
So, what health benefits do strawberries provide? Let’s take a look. We will take you through the most important benefits.
Full of healthy nutrients
Strawberries are packed with vitamins and minerals. The amount of vitamin C in particular is very high. Vitamin C is important for, among other things, the absorption of iron and healthy resistance.
Strawberries also contain a lot of folic acid, which is an important nutrient for pregnant women. By consuming enough folic acid during pregnancy you have a lower risk of birth defects, such as cleft lip and spina bifida. Please note: unfortunately, as a pregnant woman you cannot get enough folic acid through your diet, so you must take a folic acid supplement daily from twelve weeks before conception.
Strawberries have a relatively low glycemic index
Compared to many other fruits, strawberries have a lower glycemic index (GI), namely 40. In comparison, bananas have a GI of 51 and papayas have a GI of 61.
The GI indicates how quickly carbohydrates from certain foods are absorbed into your blood. If carbohydrates are quickly absorbed into your blood, your blood sugar level rises quickly. This causes a spike in your blood sugar level, which then causes a dip in your blood sugar level. This can make you feel hungry more quickly, which increases the chance of becoming overweight.
If you suffer from high blood sugar peaks and fluctuating blood sugars for a long time, this can possibly lead to metabolic syndrome (complaints surrounding metabolism) and diabetes type II (diabetes). These diseases then increase the risk of other diseases, such as cardiovascular disease.
Source of bioactive substances and antioxidants
Strawberries are packed with bioactive substances and antioxidants. Bioactive substances are various substances in foods that probably have the same health effects as vitamins and minerals.
Strawberries, for example, contain the bioactive substances ellagitannins, which are classified as ‘polyphenols’. There is evidence that ellagitannins may protect against chronic diseases.
In addition, antioxidants can protect our body against (chronic) diseases. They scavenge free radicals, which can cause damage to cells and tissues. This could likely lead to diseases in the long term, such as cardiovascular disease and cancer.
Due to these antioxidants, strawberries can also have an anti-inflammatory effect.
Supports good heart health
Strawberries can contribute to your heart health in several ways. For example, strawberries contain dietary fiber, so eating strawberries contributes to getting enough fiber. A woman needs at least 25 grams of fiber per day and a man needs at least 30 grams of dietary fiber per day.
Consuming sufficient fiber reduces the risk of cardiovascular disease, such as arteriosclerosis and high blood pressure.
Ensure a more stable blood sugar level
Although this fruit mainly consists of fast sugars, strawberries can still ensure a more stable blood sugar level. Fast sugars basically cause a rapid increase in blood sugar levels.
However, the fiber in strawberries ensures that blood sugar levels rise less quickly. If you combine strawberries with food containing fats (such as full-fat yogurt), blood sugar levels will rise even less quickly.
It contains fiber
The fiber in strawberries has even more health benefits. Dietary fiber can contribute to healthy digestion and good bowel movements. Insoluble fiber provides volume in your stool, which (in combination with sufficient fluid) has a positive effect on your bowel movements.
Soluble fiber is said to feed your healthy gut bacteria, which contributes to a healthy gut microbiome (composition of your gut bacteria).
Finally, fiber can also provide a feeling of satiety for longer, which makes it easier to maintain or even lose weight/
RESUME
Strawberries’ fibers can ensure a more stable blood sugar level, contribute to healthy bowel movements and reduce the risk of cardiovascular disease. In addition, strawberries are full of healthy vitamins, minerals, bioactive substances and antioxidants.
Are strawberries the healthiest fruit?
I hear you thinking: are strawberries the healthiest fruit? Although they are indeed full of vitamins and minerals (such as vitamin C), and relatively low in calories, this does not necessarily mean that strawberries are the healthiest free. Are you curious which fruit is the healthiest? Discover the answer in our article ‘top 10 healthiest fruits’.
Is strawberry good for weight loss?
You may now be wondering: are strawberries good for weight loss? The answer is: yes, strawberries can definitely be a weight loss aid.
Strawberries are an excellent choice for weight loss. They are wonderfully sweet, but contain only 37 calories per 100 grams. That is why they are an ideal replacement for unhealthy sweet snacks.
In addition, the fiber in strawberries ensures a longer feeling of satiety and a more stable blood sugar level, making it easier to eat less. When your blood sugar level rises quickly, you may experience a sugar peak and dip, which makes you feel hungry again more quickly.
Do you prefer to eat strawberries with sugar and/or whipped cream? Then it is of course not a healthy option. A healthy alternative is, for example, a fresh fruit salad with other fruits, such as apricots , blackberries and raspberries . Do you want to eat strawberries to lose weight? Then read our article about losing weight quickly .
Do strawberries fit into a low-carb diet?
And what about strawberries in a low-carb diet? That really depends on the type of low-carb diet you’re on.
With some variants you are temporarily not allowed to eat fruit. Can you eat fruit? Then pay close attention to how many carbohydrates you consume for the rest of the day. Strawberries do contain a lot fewer carbohydrates than bananas and mangoes, for example. Would you like to know more about the low-carb diet? Then read our article about the low-carb diet . Would you rather get started right away? Then follow our free weight loss training.
How many strawberries can you eat per day?
So, how many strawberries can you eat in a day? Well, a good guideline is to eat about 200 grams of fruit per day.
It’s important to aim for variety in the colors of the fruits you eat. Each color of fruit contains unique nutrients. By choosing different types of fruit, you reduce the risk of deficiencies in essential vitamins and minerals.
When to eat strawberries?
Eat strawberries whenever you feel like them. Do you often have a sweet tooth in between? Then eat a bowl of strawberries to satisfy your cravings. If you prefer to stick to three meals a day, you can eat strawberries in your oatmeal porridge or muesli, for example.
Conclusion
Strawberries are very healthy. They are a good source of various vitamins and minerals. The content of vitamin C and folic acid is especially high.
Due to their delicious sweet taste, strawberries are ideal to satisfy your cravings. Eat them in moderation, because they contain a lot of carbohydrates.
