Strawberry Health Benefits and Nutrition Facts

Top 10 Strawberry Health Benefits and Nutrition Facts

Strawberry is one of the most well-known fruits around the world. For such a small fruit, it is surprisingly refreshing, and its distinct shape and color makes it popular among children everywhere. There are so many reasons to eat strawberries regularly. It is considered as a superfruit because it is very rich in nutrients and antioxidants, which offers a wide range of health benefits for you. Some of the health benefits of strawberries include wrinkle prevention, boosting the immune system, and lowers the risk of developing cancer. This article will also give you a complete list of the strawberry nutrition facts, which can help you realize why strawberry should be included in your diet.

Strawberry Health Benefits and Nutrition FactsHealth Benefits of Strawberries

Let us find out more about the numerous health benefits that this amazing fruit can offer you.

Promotes Eye Care

Strawberry contains vital antioxidants such as phenolic phytochemicals, flavonoids, and ellagic acid, which can protect your eyes from serious damage. One of the main reasons why eye problems occur is because of the presence of free radicals in the body. Along with aging, these free radicals can cause further damage to your eyes and may lead to macular degeneration, weakening of the optical nerves, and other vision problems. With the antioxidants present in strawberries, your eyes are protected because they eliminate these harmful free radicals. Strawberry is also very rich in potassium, which can help maintain the correct ocular pressure. This ocular pressure is the pressure within your eyes. If there is any disturbance to the pressure, it could damage the eyes.

Prevent Heart Disease

A study has found that strawberry contains flavonoids called anthocyanins, which can reduce the risk of heart attack in women. It is recommended to eat at least 3 servings of strawberries per week to fully reap its benefits. Strawberries have high levels of polyphenols that can lower the development of cardiovascular disease. These polyphenols prevent the platelets from building up and it can also normalize blood pressure. Plus, strawberries are very rich in potassium and fiber, which fully supports heart health. In one study, a group of people consumed 4,000 mg of potassium per day, which lowered their risk of death from heart disease.

StrawberriesHelps Strengthen the Immune System

Are you susceptible to flu, coughs, and cold? If you are, then your immune system may not be strong enough to fight common diseases. You need a regular dose of vitamin C that can boost your immune system and fight microbial infections. Strawberry is very rich in vitamin C, which can also get rid of free radicals in your body. A single serving of strawberries can provide you about 150% of your daily recommended intake of vitamin C.

Lower the Risk of Cancer

One of the best health benefits of strawberries is their anti-cancer properties. Strawberry contains folate, vitamin C, anthocyanins, kaempferol, and quercetin, which have anticarcinogenic and antioxidant properties that lower the risk of cancer. When these flavonoids are combined, they can prevent tumor growth and fight cancer. Studies have shown that the daily intake of strawberries can greatly reduce the presence of dangerous cancer cells in the body.

Help Alleviate Allergies and Asthma

Do you have asthma or allergies? Eating strawberries regularly can help alleviate the symptoms of allergies and asthma. Strawberry contains quercetin, which is an anti-inflammatory that can stop the symptoms of allergies such as watery eyes and runny nose. Strawberry is also rich in vitamin C, which is an antioxidant that can lower the incidence of asthma.

Strawberries Promotes Healthy SkinPromotes Healthy Skin

Strawberry is very good for your skin. If you want to have young-looking and healthy skin, you should try to consume strawberries on a regular basis.

  • The vitamin C in strawberries can help produce more collagen. Vitamin C can also fight free radicals that can cause premature wrinkling and skin blemishes.
  • Strawberry can be used as a skin cleanser. Strawberry is rich in salicylic acid, vitamin C, and antioxidants that can remove dead skin cells, tighten pores, and lighten your skin. It can also be used to exfoliate the skin to remove any impurities.
  • Strawberry contains ellagic acid, which prevents damage to the skin, thus helping you have a younger and fresher looking skin.
  • Strawberry is rich in salicylic acid, alpha hydroxyl acid, vitamin C, and flavonoids that can clear up oily skin and reduce acne.
  • All you need is strawberry to get rid of the puffiness and circles beneath your eyes. You can just place a few strawberry slices under your eyes and leave it for about 10 minutes. This will reduce the black circles and the puffiness around your eyes.

Promotes Healthy Hair

Some popular shampoo brands have strawberry as their main ingredient. Strawberry is also known to keep your hair healthy since it is rich in antioxidants and vitamins.

  • Strawberry contains high levels of ellagic acid that can protect your hair from thinning and falling. It also contains a rich amount of vitamin B6 and folate, which can stop hair loss from occurring.
  • Strawberry can help moisturize your hair and scalp. The antioxidants in strawberry can protect the scalp and prevent the formation of a hydrophobic layer. Strawberry can also be used to cure dandruff.

Strawberry is Good for Pregnant WomenStrawberry is Good for Pregnant Women

Strawberry is a good source of folate, which is a B vitamin that is essential for pregnant women. Folate is very important because it promotes the healthy development of the baby’s brain and bones. Folate can also prevent birth defects or neural tube defects in infants.

Improves Brain Function

Free radicals present in the body can cause the slow degeneration of the brain tissues and weaken the nerves. These harmful free radicals can also hasten the premature aging of the brain and nervous system. When this happens, the person tends to lose his or her memory and have trouble controlling their muscles and limbs. Strawberries have powerful phytochemicals and a rich amount of vitamin C that can stop the effects of these free radicals to the brain. Strawberries are also rich in iodine, which helps with the proper functioning of your brain and nervous system. Potassium in strawberries can increase the blood flow to the brain, which improves the cognitive function. This proves that strawberry is truly a brain food.

Other Health Benefits of Strawberries

  • Reduces inflammation – the antioxidants present in strawberries can significantly reduce inflammation.
  • Reduce Hypertension – potassium, and magnesium in strawberries can effectively lower high blood pressure. Potassium can ease the blood flow, thus helping the internal organs function properly.
  • Prevents Constipation – since strawberry is rich in fiber and water, it can keep you hydrated and minimize constipation.
  • Lowers the Risk of Stroke – the antioxidants in strawberries, such as kaempferol, quercetin, and anthocyanins can reduce the formation of blood clots that can lead to stroke. Consuming more potassium is also closely associated with a reduced risk of stroke.

Strawberry Nutrition FactsStrawberry Nutrition Facts

When it comes to nutritional value, strawberry is very high on the list. Some of the essential nutrients of strawberry include vitamin C, fiber, folic acid, and potassium. Here’s a complete list of the nutrition facts of strawberry per 166 grams or 1 cup of sliced strawberries.

  • 50 calories
  • 1 gram of protein
  • 8 grams of dietary fiber
  • 8 milligrams of potassium
  • 7 grams of carbohydrates
  • 2 grams of calcium
  • 63 milligrams of iron
  • 6 milligrams of magnesium
  • 5 milligrams of phosphorus
  • 94 milligrams of vitamin C
  • 2 milligrams of selenium
  • 4 micrograms of folate
  • 8 international units of vitamin A


1 cup of sliced strawberries can provide you with only 50 calories. It also contains about 1 gram of protein and 11 grams of carbohydrates. Strawberries do not contain any fat and sodium, and they are cholesterol-free. They have a bit of sweetness because they contain 9 grams of natural sugar, which is mostly in the form of fructose.


With just one cup of strawberries, you can already receive about 170% of the recommended daily intake of potassium. The minerals included in strawberries are calcium, iron, magnesium, manganese, and zinc.


Strawberry may not be a citrus fruit but they are still a powerhouse when it comes to vitamin C. Just one cup of strawberries can provide you with 160% of the recommended daily intake of vitamin C. The vitamins contained in a strawberry include vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, folates, niacin, pantothenic acid, and pyridoxine.


Strawberries are even more essential to your health because it contains important antioxidants such as quercetin, ellagic acid, anthocyanins, and kaempferol. All these antioxidants can help lower the risk of cancer and other serious diseases.

These are the strawberry nutrition facts that can help improve your daily diet. You can incorporate more strawberries into your diet by adding them to your salads or making them into delicious smoothies. If you are going to buy strawberry jams or jellies, you should choose the ones without too much sugar or sweeteners.