This blog post was originally published on June 21, 2015 and it is updated with fresh information and sources and re-published on May 13, 2019.
Not only are strawberries sweet and delicious, but they are packed with incredible nutrients, especially antioxidants. Here’s how these gorgeous, red berries keep you healthy:
1.Prevent Heart Disease
Several research studies show that strawberries protect against cardiovascular diseases and heart attacks. Strawberries contain anthocyanins, powerful antioxidants that reduce inflammation inside blood vessels and the heart. [Ref 1]
2.Control Blood Sugar
Eating strawberries decreases insulin resistance and lowers blood sugar levels. When strawberries are consumed along with table sugar, blood sugar levels are significantly reduced, compared to the consumption of the table sugar alone. Polyphenols (antioxidants found in plant-based foods) are responsible for this blood-sugar controlling effect. [Ref 2] and [Ref 3]. Not surprisingly, strawberries also decrease the risk of type 2 diabetes. This reduced risk for diabetes occurs when individuals eat at least 2-3 servings of strawberries per week.
We are all getting older, but that does not mean that we need to become unhealthier. There are many strategies to age gracefully. Antioxidant-rich foods such as berries may improve cognitive and motor function in aging. [ref 4]
Be sure to purchase organic strawberries, because conventional options contain high amounts of pesticides. Ideally, strawberries are eaten raw, since cooking depletes some of their nutritional value. Peak strawberry season is from April to June, the best time to find fresh-tasting varieties. Indulge yourself and nourish your body with this beautiful, juicy fruit.
If you are experiencing diabetes and want to take back control of your health, you may be a good fit for the step-by-step online course, Optimal Health Reset. If you are ready to create eating and lifestyle habits to naturally stabilize your blood sugar, book the Free Discovery Call to see if the course is right for you. It’s time to get the empowering information you need to become healthy and well.
Ref 1. Arpita Basu, Dong Xu Fu, Marci Wilkinson, Brandi Simmons, Mingyuan Wu, Nancy M. Betts, Mei Du, Timothy J. Lyons,
Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome,Nutrition Research,Volume 30, Issue 7,2010, Pages 462-469,
Ref 2. Lin D, Xiao M, Zhao J, et al. An Overview of Plant Phenolic Compounds and Their Importance in Human Nutrition and Management of Type 2 Diabetes. Molecules 2016, 21(10). 137.
Ref 3. Paquette M, Medina Larque AS, et al. Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: a parallel, double-blind, controlled and randomised clinical trial. Br J Nutr. 2017. Feb; 117(4):519-531.
Ref 4. James A. Joseph, Barbara Shukitt-Hale, Lauren M. Willis, Grape Juice, Berries, and Walnuts Affect Brain Aging and Behavior, The Journal of Nutrition, Volume 139, Issue 9, September 2009, Pages 1813S–1817S.
Carla Hightower, MD, MBA is a physician, health coach, workplace wellness consultant, and speaker. She helps people heal themselves with food. Through wellness workshops and courses, she helps companies create healthy, energetic teams.
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