The strawberries are very low energy fruitswhose main component—after water—is carbohydrates—with a moderate amount, around 7% of its weight—mainly fructose, glucose and xylitol. However, they also have a number of phytonutrients that can promote health, including phenolics, polyphenols, micronutrients and vitamins.
They are a good source of fiber, and very rich in vitamin Cwith a percentage even higher than that of oranges. An average serving of strawberries, 150 g, contains 86 mg of vitamin C; while a medium orange, 225 g, contains 82 mg. Although, in either case, the recommended daily intakes for this vitamin (60 mg) are more than exceeded.
Among minerals, the highest are iron and iodine, followed by calcium, phosphorus, magnesium and potassium. Furthermore, their low sodium content and high potassium content mean that they are indicated in people with high blood pressure. Furthermore, strawberries are one of the fruits with the greatest antioxidant capacity.
Whether fresh, frozen, or freeze-dried, a daily dose of strawberries can have a substantial impact on cardiometabolic health, especially in those at higher risk for heart disease. By improving lipid metabolism and reducing systemic inflammation, strawberries help reduce the risk of developing cardiovascular diseases.
This is the main conclusion of a review of studies —47 clinical trials and 13 observational studies— carried out by researchers at the University of California at Davis, funded by the California Strawberry Commission.
How many strawberries should I eat a day?
The researchers highlight that the study confirms that eating strawberries helps reduce LDL cholesterol and triglyceride levels while reducing inflammation. The result is better overall heart health and better control of cardiovascular risk factors. It is important that it can help control cholesterol naturally. By improving lipid metabolism and reducing systemic inflammation, strawberries help reduce the risk of developing cardiovascular diseases.
Regarding how many strawberries should be eaten per day to improve cardiovascular health, researchers They point out that between 1 and 4 cups a daythat is, no less than 100 grams up to about 450 grams per day.
«Strawberries are rich in phytonutrients that benefit heart health. Our review found that regular consumption of strawberries not only lowers cholesterol, but also helps reduce inflammation, which is a key factor in heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events,” says Dr. Roberta Holt, principal investigator of the study.
In addition to heart health, the study reveals interesting benefits for brain health. This research suggests that strawberries may help delay cognitive decline and protect against dementia, thanks to their rich flavonoid content. Strawberries can support cognitive function and combat oxidative stress, key factors in keeping the brain fit as you age.
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