4 Ways A Little Red Fruit Can Improve Your Health
Did You Know?
Strawberries are a red fruit that is grown primarily in California. According to the USDA, California produces strawberries year-round beginning in early spring into the fall months. Most strawberries produced are eaten fresh and appreciated for their sweetness, aroma, and bright red color. They are separated into three varieties according to their growth process of flower budding to fruit production. Despite the great taste, strawberries are celebrated for their nutritious value of vitamins, minerals, and antioxidants to support a healthy body. Research supports their benefit against cardiovascular disease and inflammation. Continue reading to discover 4 benefits of strawberries for your health more
4 Benefits of Strawberries
1. High in Antioxidants
Strawberries contain antioxidants like flavonoids and polyphenols which serve as protection from oxidative stress. Additionally, they also provide anti-inflammatory benefits to improve cell metabolism and overall health. Anthocyanin, a type of flavonoid is 40% of the total polyphenol makeup in strawberries. Anthocyanins are a water-soluble red, purple, and blue pigment that is prevalent in many fruits, vegetables, and some edible flowers. Besides adding pigment to food, studies have proven these antioxidants also possess antimicrobial properties and protect against chronic illnesses like heart disease.
2. Reduce the risk of Heart Disease
Strawberries have been linked with the ability to reduce the risk of heart disease because of their potent antioxidants. The antioxidants within the fruit have been reported to help reduce cardiovascular risk factors like high blood pressure, high cholesterol, and inflammation. One study tested this in an 8-week randomized control study with 27 participants. The researchers hypothesized that freeze-dried strawberry supplementation would improve blood pressure, blood glucose, and cholesterol. However, the results only improved selected factors like lipid level and circulating adhesion molecules, which are molecules linked to atherosclerosis and blockage of vascular walls. Atherosclerosis is the number one cause of cardiac death and research shows that reducing vascular adhesion molecules reduces atherosclerosis by 50%. Another metanalysis conducted across several randomized trials also found that the antioxidants in strawberries were effective in reducing bad cholesterol and inflammatory markers (CRP).
3. Anti-Inflammatory
The anti-inflammatory benefits of strawberries are linked to antioxidants (you guessed it). One study found that supplementation with antioxidant-rich berries improved the pain and inflammation associated with knee arthritis for obese adults. The randomized double-blind study followed participants over 26 weeks with a daily freeze-dried strawberry drink vs a control beverage. Researchers did radiography imaging, blood draws, pain, and quality of life assessment questionnaires at baseline, 12, 14, and 26 weeks. Results indicated a decrease in inflammatory markers and cartilage degradation markers, which are correlated with pain and progression of osteoarthritis. These participants also reported a significant decrease in constant, intermittent, and total knee pain. They also reported improved mobility and overall improved health scores. Researchers concluded that the support of food plays an important role in disease prevention and progression. The results not only demonstrated an anti-inflammatory benefit in strawberry compounds but an additional analgesic factor in those with mild to moderate knee pain. Overall, the study supported the use of dietary intervention with antioxidant-rich foods to reduce inflammation and improve quality of life.
4. May protect against Cancer
Antioxidant-rich foods scavenge free radicals that cause DNA and cell damage. One specific antioxidant property named ellagic acid is found in strawberries and has been studied for its anticarcinogenic properties. Researchers have discovered that ellagic acid can inhibit tumor formation, block virus infection, regulate inflammation, and cell growth. One study found that a high and low concentration of ellagic acid inhibited pancreatic, ovarian, breast, and nasopharyngeal cancer. Not only does ellagic acid prevent the development of the cancer cells but studies also found that it inhibits metastasis, which is when tumor cells invade other healthy cells and result in a worsening prognosis.
What Should You Do About It?
First, talk to your doctor. Especially if you take medications or have a medical history. Strawberries are a popular fruit but exercise caution if you have known allergies to other fruits and berries. Strawberries are highly perishable and require storage in a cool dry place. If stored correctly, they can last up to 7 days or longer. However, do not wash strawberries before storing them. It is recommended to wash them only when ready to eat so they do not spoil from the moisture. If you choose to freeze them for smoothies or homemade ice cream, wash them first, let them air dry, and then freeze them
How To Make It SMART
SHORT- Commit to including strawberries in your diet. Most produced strawberries are eaten fresh, whether alone or as a topping, they can add just the right amount of sweetness to your meal
MEASURABLE- Strawberries should be consumed as part of an overall healthy lifestyle. They will not be a cure to one ailment, but they support health by preventing the development of chronic diseases. I often talk about the benefits of antioxidant-rich foods as an important component of a healthy diet. Last week I wrote about blueberries here
ATTAINABLE- This should be something worth implementing especially as a choice to support healthy wellbeing
REASONABLE- Strawberries are a convenient food and can be added to different food options. For example, as a topping on pancakes, yogurt, or salad
TIMELY- Commit to including strawberries in your diet to support overall health. Remember, strawberries are highly perishable and require storage in a cool dry place so keep them in your fridge and reach for them as a snack option
As always,
Love yourself in health, one day at a time
