Strawberries: Benefits and Side Effects


Strawberries are some of the most versatile fruits that you can add to your smoothie, yogurt, or even oatmeal. Not only are they high in vitamin C, but also contain other healthy nutrients that can help keep you healthy and fit. But as with everything else, eating too many strawberries can have several side effects on your body. Below, we explore the various health benefits of strawberries, as well as their potential side effects.

Strawberry Nutritional Value

Apart from vitamin C, strawberries are packed with vitamin K, magnesium, manganese, folate, and potassium. They are also low-calorie, fiber-rich fruits that provide plenty of antioxidants and polyphenols.

According to the United States Department of Agriculture (USDA), one cup of sliced strawberries, or 165 grams, contains the following nutrients:

  • Dietary Fiber – 3.30g
  • Carbohydrates – 12.7g
  • Calcium – 27mg
  • Iron – 0.68g
  • Sugars – 4.89g
  • Calories – 53
  • Magnesium – 22mg
  • Potassium – 40mg
  • Phosphorous – 254mg
  • Protein – 1.11g
  • Vitamin C – 97.60mg
  • Folate 40 micrograms

Health Benefits of Strawberries

Strawberries are a healthy snack that can do anything from boosting your heart health to improving your eyesight. Below are some of the health benefits you stand to reap from eating strawberries regularly:

A Glowing Skin

Vitamin C contributes to the making of collagen, which is known to keep the skin soft and supple. Eating strawberries, therefore, increases your vitamin C intake and may result in glowing skin.

Additionally, the polyphenol-filled fruits aid in fighting off free radical damage and inflammation, leaving your skin looking radiant, young, and smooth. You can make a strawberry paste by crashing 4-5 strawberries and mixing it with honey. Apply to your face and leave ii until dry before rinsing with warm water.

Keeps the Cold Away

Vitamin C is also known to play a crucial role in boosting your immune system. With just five large strawberries packing up to 98 percent of your daily vitamin C value, you can rely on these healthy fruits to ward off sickness like colds and speed up recovery.

May Reduce the Risk of Cancer

Strawberries contain high antioxidant levels that can help prevent free radicals from damaging your cells, lowering your risk of cancer. The fruits are packed with ellagic acid, which is one of the most powerful antioxidants that has been shown to suppress the growth of cancer cells.

Strawberries are also packed with higher amounts of fisetin, a flavonoid with potent anti-inflammatory and anti-carcinogenic properties that may help stop the growth of cancer.

May Boost Eye Health

If you thought only carrots were good for your eyes, wait until your try strawberries. A 2018 study published in Nutrients explained that the high vitamin C level in strawberries is directly associated with repairing the eye tissues.

Another study published in the journal, Clinical Interventions in Aging, concluded that vitamin C supplied the eye with essential antioxidant protection.

May Help Keep Your Weight in Check

Switching to strawberries as your regular snack instead of candy or cookies can have a positive effect on your weight. With one cup of these precious fruits providing three grams of filling fiber and only 50 calories, they may help you lose weight.

According to a book titled 25 Fat Burning Juice Recipes, strawberries increase the production of fat-burning hormones, adiponectin and leptin. Plus, they help reduce appetite and blood sugar, all of which promote weight loss.

May Support a Healthy Pregnancy

Pregnant women are advised to increase their intake of folate or folic acid, which is said to play a fundamental role in the baby’s development. The good news is that strawberries are packed with folate, with just one cup supplying up to 40mg of this crucial nutrient.

May Promote Heart Health

Anthocyanins have been found to reduce the risk of heart attack, and it so happens that strawberries have plenty of these nutrients. On top of that, strawberries may help prevent the build-up of platelet and keep your blood pressure in check.

Potential Side Effects of Strawberries

Admittedly, strawberries are some of the healthiest fruits on earth. However, they may not be favorable to everyone. Some of the side effects you can get from eating strawberries include:

Upset Stomach

Strawberries are fibrous fruits, with one cup packing around three grams of dietary fiber. If you’re not used to eating fibrous foods, and you eat a lot of strawberries in one go, you may suffer from diarrhea, bloating, and heartburn. 

Therefore, if you’re just starting out, eat a few pieces and listen to your body’s reactions. Increase your intake gradually to allow your body to adjust to the fibrous diet.

It May Prolong Bleeding

Caution is given to people with a bleeding disorder as it can result in excessive bleeding. It’s also said to reduce blood clotting after surgery. Therefore, avoid eating large amounts of strawberries if you have such a condition.



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