Are strawberries good for you? Vitamins, calories and benefits

Few fruits can match the mass appeal of strawberries. A refreshing summer snack in their own right, strawberries are a popular ingredient in many foods, drinks and desserts. As “one of the world’s favorite fruits,” comments nutritionist and nutritionist Catherine Talmadge. Personal nutritionStrawberries are an essential ingredient in fruit tarts, smoothies, strawberry shortcake, lemon zest, yogurt parfaits and daiquiris.

Even strawberry-flavored candy is popular, as seen in Pink Strawberry Starbursts. Rated as the best taste by fans.

All of this is good news for strawberry farmers and distributors, but it’s a plus for regular consumers of the fruit, who reap the many health benefits of eating them.

Are strawberries good for you?

The first thing to note is that strawberries are packed with nutrients that the body needs. “They’re full of antioxidants and vitamins,” says Abby Langer, M.D., clinical nutritionist, registered dietitian, and founder of System Foods. Abby Langer diet.

Talmadge explains that these antioxidants help reduce oxidation and inflammation, “which can improve immunity and increase longevity.” She also praises the 3 grams of dietary fiber found in every cup of fruit. “The 200 seeds in each strawberry are their main source of fiber,” she says, “but pectin is another healthful fiber found in strawberries.”

This is the type of fiber that “keeps you feeling full longer and also feeds the good bacteria in your gut,” says Langer. This is partly why there are strawberries found To help with appetite control. “Slowing down digestion can help control blood glucose levels and lower cholesterol,” adds Talmadge.

In addition to their antioxidant and dietary fiber content US Department of Agriculture (USDA) states that strawberries contain protein, calcium, vitamin A, iron, magnesium, phosphorus, niacin, folates, and are an excellent source of potassium, “which can help control blood pressure and reduce the risk of stroke.” Talmage

Perhaps most impressively, “one cup of strawberries has 85 milligrams of vitamin C—about an entire day’s supply,” says Jill Weisenberger, MS, RDN, a Virginia-based nutritionist and author of “Prediabetes: The Complete Guide›› “They are also rich in quercetin – one of the flavonoids important for heart health,” she adds.

If that’s not enough, Langer praises the fruit as “mostly water—so they’re very drinkable.”

How many calories in strawberries?

Like any other food, the size of each strawberry portion determines how many calories it contains. USDA It shows A small strawberry about an inch in diameter contains less than 2 calories. A medium one has about 4 calories and large ones that are more than 1.5 inches in diameter have 6-9 calories each. Put another way, “one cup of strawberries has 46 calories,” says Weisenberger.

Along with being low in calories, strawberries are low in carbohydrates and, like most fruits, are fat-free. And strawberries are lower in sugar than most fruits. A cup of half a strawberry has 7 grams of sugar, a cup of cherries 13, a cup of grapes 15, a large banana 16, a medium apple 19 and a mango 46 grams of natural sugar. .

Is it safe to eat strawberries every day?

With so many ups and downs, some think it’s okay to eat strawberries every day. While it’s important to always maintain a balanced diet, “there are no downsides to eating strawberries more often,” says Langer, “unless, of course, you’re allergic to them.”

For those looking for a way to include more fruits in their diet, Weisenberger suggests including them as a topping on yogurt, cereal or cottage cheese. She says they are a great topping for sandwiches. “Try sliced ​​strawberries in a panini – delicious.” For dessert, she said you can enjoy a bowl of strawberries with a dollop of ice cream or frozen yogurt. “Or dip them in melted chocolate under special conditions,” she suggests.

One way to avoid the extra calories and added sugars found in strawberry jam is to “use fresh strawberries instead” over the classic PB&Js with peanut butter, Langer suggests.

Talmadge similarly appreciates creativity with the fruit, but says, “The easiest way to add strawberries to your diet is to enjoy them all by themselves.”