Table of Contents
- Berries are a superfood rich in nutrients, fiber, vitamins, minerals and antioxidants.
- Strawberries have been linked to a number of positive health effects, including reducing inflammation, according to previous studies.
- According to a recent study, eating the equivalent of two cups of fresh strawberries daily can improve brain health and possibly lower blood pressure.
Researchers are considered one of the healthiest fruits due to their amazing nutritional profile, including high levels of fiber and antioxidants, as well as their anti-inflammatory properties. Prior research Strawberries in particular, when included in a healthy, balanced diet, can help reduce the risk of several major health disorders, according to previous studies. According to recent research from San Diego State University, eating strawberries can boost cognitive performance and lower blood pressure, among other benefits health benefits.
A small sample of approximately 35 healthy older adults was the subject of the study, which was supported by the California Strawberry Commission and presented at the American Society of Nutrition’s Nutrition 2023 meeting last month. For eight weeks, each participant consumed 26 grams of freeze-dried strawberry powder (about two cups of fresh strawberries) or a control powder per day. Next, the researchers took measurements of blood pressure, waist circumference and other factors in addition to cognitive indicators.
For more information on the study and its findings, we spoke to registered dietitian Dr. Shirin Hooshmand, Ph.D., R.D.,., professor at San Diego State University’s School of Exercise and Nutritional Sciences. Before we started our clinical investigation, there were some comparative effect “Demonstrated in research with animals and some human subjects, but in different demographics and designs,” Dr. Hushmand told Good Housekeeping.
“After 8 weeks of daily strawberry consumption (equivalent to two cups of fresh strawberries), cognitive processing speed increased by 5.2%, systolic blood pressure decreased by 3.6%, and total antioxidant capacity significantly increased by 10.2%,” Dr. called Hushmand. She adds, “This new research confirms some of the findings of previously published research, which showed some acute and long-term cardiovascular health benefits of strawberries in various populations.”
As a registered dietitian in New York City, Jacqueline London, M.S., R.D., C.D.N., is the nutrition consultant and author of Dressing on the Side (and Other Diet Myths Debunked). She reviewed the research but was not involved. “Despite the study’s small sample size, I think these findings are incredibly impressive—especially as they apply to older adults at large,” says London. “We (in the nutrition community) have been talking about the antioxidant benefits of berries for decades. I think the most powerful effect of clinical trials like this is that they show how important it is to eat a variety of foods—even within the same range—as part of an overall health-promoting eating pattern. .”
While strawberries are an excellent source of many nutrients, London wasn’t entirely surprised by the study’s findings. Still, she highlighted an interesting aspect of the investigation. “The strawberries used in this study were dried, which food brands are looking to create more nutritious products that are shelf-stable and still contain real, wholesome, nutrient-dense strawberries.”
What do strawberries do for your body?
One cup of whole strawberries contains approximately 50 calories, but also contains about 11 grams of carbohydrates and three grams of satisfying fiber. Most importantly, it provides plenty of vitamin C (about 85 mg in the same serving), meeting almost all of the recommended daily intake for the vitamin. In addition to supporting good skin and immune system function, vitamin C acts as an antioxidant and can reduce the risk of many chronic diseases.
Strawberries contain vitamin C as well as powerful antioxidants called anthocyanins, which have been shown to have anti-inflammatory properties. Strawberries are also a great source of many essential nutrients such as magnesium and potassium. Strawberries are a great addition to a balanced diet because they are high in vitamins and low in calories per serving.
What is the future of research on strawberries?
Dr. Hushmand says the final decision on the next steps of the research will be made based on his team’s ability to secure further funding. That said, she added, the researchers have many great ideas for further studies on some of their existing findings. “We are currently studying the effects of strawberries on similar and other outcomes as part of a multi-fruit intervention.”
London says she’s excited to see additional research on strawberries, whether fresh, frozen or dried, even though the study sample size is small. “As convenience is important to enable more people to eat more nutrient-dense meals, it can be even more exciting see potential improvement in cognition using a powdered, dried version of this delicious fruit.”
What are some ways to enjoy strawberries?
Strawberries are an extremely versatile fruit that works well in both sweet and savory flavors, although they are also delicious on their own. One drawback is that these seasonal ornaments don’t last very long before becoming moldy or moldy. However, if you know how to freeze strawberries properly, you can preserve their flavor and use them later in smoothies, strawberry desserts, and other recipes. An easy approach to incorporating the fruit into your daily life is to use dried strawberry powder in drinks, baked goods, porridge and other recipes. Try these creative recipes to add some strawberries to your diet.
- Creamy Fruit Pops
- Roasted Strawberries
- Strawberry Granola Yogurt Parfait
- Strawberry Spinach Salad
- Refreshing Berry Summer Smoothie
Bottom Line: Packed with vitamins, minerals, antioxidants, fiber, and other nutrients, berries offer many health benefits. According to a recent study, eating two cups of strawberries a day can help maintain brain function and lower blood pressure. If you love strawberries, consider incorporating them into your diet either by themselves or in a variety of savory and sweet recipes. An easy shelf-stable way to add fruit to smoothies, baked goods, cereals and other recipes is to use dried strawberry powder.
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