Few fruits say "summer" quite like strawberries. Whether they're served at picnics, family reunions, backyard barbecues or poolside gatherings, strawberries have long been one of the season's most beloved treats.
People enjoy them in countless ways, including being folded into shortcake, mixed into fruit salad, dipped in chocolate, piled on pancakes, stirred into yogurt, blended into smoothies or simply eaten by the handful as a refreshing snack. Indeed, their "versatility and their sweet-tart taste" are among the top reasons the fruit remains so popular, says Laura Bellows, a registered dietitian and associate professor in the division of nutritional sciences at Cornell University.
But beyond being delicious and refreshing, strawberries are also
one of the most nutritious fruits you can eat. Here's why.
Are strawberries good for you?
Strawberries pack an impressive amount of nutrition into every bite, with fiber a standout nutrient. A single cup of strawberries contains about 3 grams of fiber, "which is helpful for digestion, promoting regular bowel movements and decreasing the risk of various gastrointestinal diseases," says Elizabeth Klingbeil, a registered dietitian nutritionist at the University of Texas at Austin and a spokesperson for the Academy of Nutrition & Dietetics.
Strawberries also provide manganese, which supports bone health and improves metabolism, along with folate, a B vitamin important for cell growth and DNA formation. And the potassium content in strawberries helps support healthy blood pressure levels and proper muscle function.
"And strawberries are a powerhouse source of vitamin C," notes Bellows, which is a key nutrient for supporting collagen production, wound healing and hair and skin health. In fact, 1 cup of strawberries provides more vitamin C than an orange.
The fruit's vibrant red color comes from natural plant compounds called anthocyanins, a type of antioxidant. These antioxidants help protect cells from oxidative stress and may help reduce inflammation throughout the body. Bellows notes that such compounds also contribute to overall immune function and long-term health.
How many calories in strawberries?
Strawberries can also be a valuable part of a healthy weight-management plan, says Bellows. One reason is that a 1-cup serving contains only about 45 to 50 calories.
They also provide a satisfying combination of water and fiber, which slows digestion and promotes fullness. This can help people stay satisfied longer between meals, says Klingbeil. "Strawberries are what we consider a low-energy-dense, high-nutrient-dense food, meaning that you get a lot of nutrients for a low amount of calories," she explains.
And because strawberries are naturally sweet, they can help satisfy cravings for sugary foods while also serving as a healthier alternative to many desserts and processed snacks.
Can you eat strawberries every day?
For most people, strawberries can absolutely be part of a healthy daily diet. Still, there are a few reasons not to overdo it.
Although the fiber content is generally considered beneficial, it's also why "eating a lot of strawberries in one sitting can cause bloating, gas or diarrhea," says Bellows. For the same reason, people with sensitive digestive systems or conditions such as irritable bowel syndrome may want to be especially mindful of portion sizes.
Klingbeil also cautions that strawberries are among the more common fruit allergies, particularly in young children. Such symptoms can range from mild itching or hives to more serious allergic reactions in rare cases.
Bellows adds that individuals taking blood-thinning medications should discuss significant dietary changes with their healthcare provider because strawberries contain vitamin K, which can affect blood clotting. She also advises moderation for those prone to certain types of kidney stones because strawberries contain oxalates, which are compounds that can contribute to stone formation in susceptible individuals.
Another consideration is pesticide exposure. Due to the porous skin, "strawberries can have high levels of pesticide residues," Bellows warns. The trick is to properly rinse strawberries before eating to reduce risk.
With such considerations in mind, most people can enjoy strawberries regularly and benefit from their impressive nutritional profile.
This article originally appeared on USA TODAY: Why strawberries are one of the best fruits for health, weight loss
