Nutritional Information for Strawberries

Strawberries seem to exhibit some very special health benefits. They are bursting with not only delicious flavor that most everyone enjoys, but they contain cancer-fighting compounds like polyphenols, anthocyanins, and flavonoids – types of antioxidants known to impact cancer. Strawberries are super rich in vitamin C, like lemons and oranges. They have a low glycemic index, meaning they do not tend to spike blood sugar. Organic strawberries may have a greater influence on reducing cancer growth than conventional strawberries. So choose organic when possible.

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Benefits of Strawberries

Cancer Prevention Benefits

Strawberries have been shown to help fight precancerous lesions in the esophagus. They have also been found to help slow the growth of breast and colon cancer cells by up to 75%, in vitro experiments. Researchers believe there is a synergistic effect that takes place where the compounds in strawberries work together to, 1) to block free radicals from forming, 2) to change the way genes are expressed, and, 3) to help repair and protect DNA from damage. All of these mechanisms are well known and may be the major reasons why strawberries appear to help prevent common disease like cancer, heart disease, type 2 diabetes, brain diseases, and any condition where inflammation plays a role.

Men's Health Benefits

Some of the benefits that strawberries have included their ability to open blood vessels and prevent the blood from clotting. They seem to have anti-inflammatory effects that may help prevent a heart attack. One compound found in strawberries is called fistin. It is a phytonutrient that appears to help shrink new blood vessels from forming. This may come in handy when considering cancer growth and spread, as cutting off the blood supply to tumors is one way to help reduce cancer progression.

In women, studies show that eating strawberries and blueberries were associated with slower rates of cognitive decline. It’s less clear in men, but research has found blueberries are helpful.

Ways to Use Strawberries

+ Slice and add to salads.

+ Blend in smoothies.

+ Top on whole grain toast with peanut butter.

+ Add to oatmeal or overnight oats.

+ Blend frozen strawberries by themselves for a strawberry sorbet.

+ Serve with cashew cream fruit dip.  

Resources for Strawberries

American Institute for Cancer Research: www.aicr.org

Nutrition Facts: www.nutritionfacts.org

Physicians Committee: www.pcrm.org

USDA Nutrient Database: Strawberries

Citations
  1. Giampieri F, Forbes-Hernandez TY, Gasparrini M, et al. Strawberry as a health promoter: an evidence based review.Food Funct. 2015;6(5):1386-98.
  2. Alarcón M, Fuentes E, N Olate N, et al. Strawberry extract presents antiplatelet activity by inhibition of inflammatory mediator of atherosclerosis (sP-selectin, sCD40L, RANTES, and IL-1β) and thrombus formation. Platelets. 2015;26(3):224-9.
  3. Bhat TA, Nambiar D, Pal A, Agarwal R, Singh RP. Fisetin inhibits various attributes of angiogenesis in vitro and in vivo–implications for angioprevention. Carcinogenesis. 2012;33(2):385-93.
  4. Syed DN, Adhami VM, Khan N, Khan MI, Mukhtar H. Exploring the molecular targets of dietary flavonoid fisetin in cancer. Semin Cancer Biol. 2016.pii: S1044-579X(16)30012-8.
  5. Chen HS, Bai MH, Zhang T, Li GD, Liu M. Ellagic acid induces cell cycle arrest and apoptosis through TGF-β/Smad3 signaling pathway in human breast cancer MCF-7 cells. Int J Oncol. 2015;46(4):1730-8.
  6. Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012;72(1):135-43.

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