Growing up in Northern California, where strawberry fields are just about everywhere, the sweet, juicy, vibrant little fruit was available all through the warmer months. Varying in size and taste, while I knew I loved these little red strawberry morsels, yet I always wondered to myself, why are strawberries good for you? Well, if you’ve ever wondered this too, you’ve come to the right spot. Let’s find out how and why.
8 Strawberries A Day
Along my quest of wondering why are strawberries good for you, I also found that not only should you eat strawberries, but it’s recommended that you eat 8 strawberries a day. A full serving of strawberries, about a cup, comes out to around 8 strawberries. Among these berries come a host of benefits, including vitamins, minerals, fiber, and a low sugar content. There are only about 45 calories in one serving of eight medium strawberries and they have more vitamin C per serving than an orange. [R]
Strawberries Improve Insulin Response
Strawberries are among some of the best foods for a diabetic because they’re low in sugar. A study published by the Molecular Nutrition & Food Nutrition publication reported that anthocyanin is a strong component in strawberries, which may improve insulin sensitivity. Insulin resistance (IR) is important for metabolic processes, how our bodies process sugar in the blood from the organs, as well as how we store or use body fat. In the study, researchers found that when subjects ate strawberries, they didn’t produce as much insulin. Therefor, the study concluded that consuming strawberries on a regular basis, thanks to the anthocyanin content, may improve insulin action in the body. [R]
Anthocyanin In Strawberries
Believe it or not, there are more than 25 different types of anthocyanins in strawberries with perlagonidin being the most present. [R] While these compounds contribute to strawberries helping out our bodies natural insulin response, they’re also responsible for giving bright colors to things like fruits and flowers. [R] They’re usually found in the skin. As the color intensifies, so does the anthocyanin content of the fruit. These compounds contribute to all sorts of health mechanisms in the body, from fighting free radical damage to improving heart health. [R]
Strawberries Are Low In Carbohydrates
Fresh strawberries have a high water content and a low carbohydrate content. Additionally, the carbohydrates in fruit come from fructose, but when coupled with fiber, they only have about a net digestible carb of ~6 grams per serving (8 strawberries). The glycemic index (GI) of strawberries hits a score of 40, which is pretty low for such a scrumptious fruit. In addition to the anthocyanin content, strawberries don’t cause a large spike in blood sugar level, which helps with energy, glucose levels, and improving body composition.
Strawberries Have Fiber
In fact, fiber makes up over 1/4 the content of a strawberry, both soluble and insoluble. For 100 grams of strawberries, there is about 2 grams of fiber available for digestion. [R]
Strawberry Vitamins and Minerals
Still wondering why are strawberries good for you? Here’s another good reason - there are four main vitamins and minerals abundantly available in strawberries. [R] These are vitamin C, manganese, folate (vitamin B9), and potassium. In addition, but on a smaller scale, there are also trace amounts of vitamins B6, E, K, copper, magnesium, iron, and phosphorus. [R]
Antioxidant Content Of Strawberries
In addition to vitamins and minerals, antioxidants are really available in strawberries, contributing to how strawberries are good for you and why you should eat them everyday. The antioxidants we’re talking about are ellagitannins (for your gut), procyanidins (found in the strawberry flesh), pelargonidin (anthocyanin, gives the berry the red color), and ellagic acid (polyphenol antioxidant). [R,R]
How Are Strawberries Good For Skin
The antioxidants in strawberries, specifically ellagic acid, can help to reduce our skins natural damage from the suns UV rays. We get these types of antioxidants mainly from food, but we can also get them from topical applications and creams, commonly popular in the cosmetic industry. The contents of strawberries can inhibit certain enzymes from breaking down our bodies natural collagen content and help with systemic inflammation, which takes away from our overall health as well.
Why Are Strawberries Good For You - In Conclusion
While we could go on for a while about why are strawberries good for you, the basis is this - strawberries pack a ton of nutrients that are crucial for our body to perform basic functions and to keep us in good health. From regulating our insulin response, to delivering more fiber, to providing trace minerals in a very tasteful way, these vibrantly red and juicy little fruits can go a long way for our bodies. So maybe a new goal might be eating more strawberries, or more specifically, eating 8 strawberries a day to keep the doctor away.
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