As we learn more about the importance of diet on overall health, we are constantly discovering new “superfoods” that offer incredible benefits to the body. One of the most impressive of these superfoods is the strawberry.

Not only are strawberries a delicious addition to any meal or snack, but they are packed with nutrients that can help to prevent heart disease and cancer.

Strawberries: A Nutritional Powerhouse

At first glance, strawberries might not seem like a particularly impressive food. They are small and sweet, but do not offer the same level of nutrition as other superfoods like kale or blueberries.

However, when you take a closer look at the nutritional profile of a strawberry, you’ll realize just how beneficial they can be for your health.

Per 100 grams, strawberries contain:.

32 calories
7.7 grams of carbohydrates
0.7 grams of protein
2 grams of fiber
1 gram of fat
58.8 milligrams of vitamin C (98% of the DV)
0.2 milligrams of vitamin B6 (9% of the DV)
22 micrograms of folate (5.5% of the DV)
0.4 milligrams of manganese (19% of the DV)
0.6 milligrams of potassium (2% of the DV)

Antioxidants in Strawberries

While all these nutrients are important for good health, the real power of strawberries lies in their antioxidant content.

Antioxidants are compounds that protect the body against oxidative stress and inflammation, which are both linked to the development of chronic diseases like heart disease and cancer.

In particular, strawberries contain high levels of a type of antioxidant called anthocyanins. These compounds are responsible for the deep red color of strawberries and have been shown to have a number of health benefits.

One study published in the Journal of Agricultural and Food Chemistry found that consuming strawberries increased antioxidant capacity in the body and reduced oxidative stress.

Another study published in the journal Nutrition and Cancer found that consuming strawberries slowed the growth of cancer cells in the liver of mice.

Heart Health Benefits of Strawberries

Another way that strawberries can promote good health is by reducing the risk of heart disease.

Heart disease is the leading cause of death worldwide, and many of the risk factors for the disease, like high blood pressure and elevated cholesterol levels, can be improved through diet.

In one study published in the American Journal of Clinical Nutrition, researchers found that consuming strawberries reduced LDL (“bad”) cholesterol levels and improved overall cardiovascular health in overweight adults.

Another study published in the journal Nutrients found that consuming strawberries reduced inflammation and improved blood vessel function in adults with metabolic syndrome.

Cancer-Fighting Properties of Strawberries

Finally, strawberries have been shown to have powerful anti-cancer properties. Cancer is a disease that develops when abnormal cells divide and grow uncontrollably, leading to the formation of tumors in the body.

There is evidence to suggest that consuming large amounts of fruits and vegetables, including strawberries, can help to reduce the risk of cancer.

One study published in the Journal of Nutrition found that consuming strawberries reduced the risk of developing esophageal cancer by over 30%. Another study published in the journal Cancer Prevention Research found that consuming strawberries reduced the growth of cancer cells in the colon of mice.

Incorporating Strawberries into Your Diet

If you’re looking to add more strawberries to your diet, there are plenty of delicious ways to do so. Here are a few ideas:.

Top your morning oatmeal with fresh strawberries and a sprinkle of cinnamon
Add sliced strawberries to your yogurt or smoothie for a fruity boost
Incorporate strawberries into your salad for a sweet and savory contrast
Use mashed strawberries as a sweet topping for pancakes or waffles
Enjoy a bowl of fresh strawberries with a dollop of whipped cream for a low-calorie dessert

Conclusion

Strawberries are a delicious and nutritious addition to any diet, and their anti-inflammatory and antioxidant properties make them an especially effective tool in the fight against heart disease and cancer.

Whether you’re enjoying them fresh, baked into a dessert, or blended into a smoothie, there are plenty of ways to incorporate these superfoods into your daily routine.