Strawberries are among the most nutritious fruits, packed with antioxidants and other essential nutrients beneficial for health. Strawberries are antioxidant powerhouses that support better health and help ward off disease. Learn more about the health benefits of strawberries, their nutrition and tips for including them in your diet.

Health Benefits of Strawberries

Consuming strawberries as part of a balanced diet has been linked to numerous health benefits.

Provide Anti-inflammatory Effects

Strawberries get their red color from anthocyanin, a plant compound with antioxidant and anti-inflammatory properties. Strawberries contain 73 milligrams per kilogram of anthocyanin, the equivalent of roughly 13 milligrams (mg) per cup of sliced strawberries.

Eating strawberries can raise antioxidant levels and lower inflammatory markers. These effects can have tremendous implications for health. Sharniquia White, M.S., RDN, LDN says, “Due to their antioxidant properties, they have been linked to various health benefits such as improving heart health, aiding in cognitive function and improved gut health.”

Benefit Heart Health

Fiber and antioxidants in strawberries benefit heart health. Lisa Young, Ph.D., RDN explains, “High levels of antioxidants and anti-inflammatory compounds in strawberries may reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels and reducing inflammation.” 

Studies show that eating two and a half servings of strawberries per day may reduce low-density lipoprotein (LDL) concentrations and particle size. LDL cholesterol is positively associated with a greater risk of heart disease.

Support Brain Health

Antioxidants in strawberries bolster cognitive health by preserving neurons and enhancing their communication with each other. One small randomized controlled trial observed improved word recognition, spatial learning and memory with 24 grams of freeze-dried strawberries or the equivalent of two cups of fresh strawberries daily.

Additionally, adding more berries, including strawberries, to your diet may slow cognitive decline. “People with higher strawberry intake may be 34% less likely to develop Alzheimer’s dementia while having improved brain function,” states Simran Malhotra, MD, DipABLM, CHWC.

Boost Your Gut Microbiome

Strawberries’ nutrition profile likely contributes to their gut health effects. Sarah Glinski, RD adds, “It’s thought that the fiber and polyphenols in strawberries have a prebiotic effect, which promotes the growth of good bacteria in the gut.”

One study found that eating 26 grams of freeze-dried strawberry powder increased gut microbes. Other research observed that eating strawberries—regardless of form—benefits the gut microbiome.

Improve Insulin Resistance

Strawberries contain carbohydrates, so they can raise blood sugar levels. However, their high fiber and rich polyphenol content may positively affect insulin levels. Research shows including strawberries as part of a balanced diet lowers fasting and post-meal insulin levels and improves insulin resistance.

Strawberry Nutrition

According to the USDA, one cup of sliced strawberries contains:

Strawberries provide a significant amount of fiber, folate and vitamin C. They are among the most vitamin C and folate-rich fruits, containing 35% and 10% of the recommended daily allowance (RDA), respectively. With three grams of fiber per cup serving, strawberries help you meet up to 15% of the recommended fiber intake of 25 to 34 grams daily.

Are Strawberries Safe for Everyone?

For most individuals, strawberries are safe to eat. However, some people may want to limit their strawberry intake. 

Avoid strawberries if you are allergic to them. 

Individuals with irritable bowel syndrome (IBS) may want to be mindful of strawberry portion sizes. Glinski notes, “Strawberries contain excess fructose when you eat them in larger servings. Since fructose is a FODMAP, it can cause digestive issues in some people with IBS.” Still, “a serving size of 5 medium strawberries should be well-tolerated, even in people with IBS who are sensitive to excess fructose,” according to Glinski.

Strawberries contain the compound salicylate that protects them from natural germs and diseases. “Salicylates may cause reactions like skin rashes or headaches in people sensitive to them,” says Glinski. A more serious allergic reaction can result in anaphylaxis. Additionally, salicylates may negatively interact with certain medications. Review your medications with your healthcare provider to determine if you should limit salicylates.    

The high fiber content of strawberries may lead to digestive discomfort, such as bloating or diarrhea. If you typically consume a low-fiber diet, introduce strawberries slowly to prevent any gastrointestinal discomfort that can occur with increasing your fiber intake.

Like with all fresh produce, wash strawberries before eating them. Strawberries can become contaminated with bacteria and viruses, leading to foodborne illness. Simply washing strawberries with cold water can reduce your risk of foodborne illnesses.

Tips for Enjoying Strawberries

When purchasing strawberries in the grocery store, Patricia Kolesa, M.S., RDN recommends looking for “varieties that are bright red with fresh green caps.”

• Enjoy as a snack: Simply wash a handful of strawberries and munch on them as a snack.
• Add to salads: Strawberries add a pop of color and natural sweetness to salads, such as this Kale & Strawberry Salad. Use freeze-dried strawberry powder or blend fresh strawberries into dressings for flavor and as an alternative to sweeteners like honey or maple syrup. 
• Blend into smoothies: One great way to incorporate more strawberries into your diet is to blend them into smoothies. Fresh, frozen or freeze-dried strawberries easily blend into smoothies for a nutrient boost. 
• Top yogurt or oatmeal: Add fruit to your breakfast by topping yogurt or oatmeal with fresh or frozen strawberries. 
• Use with baking: Pulverize freeze-dried strawberries into a fine powder, then add to baked goods for a hint of strawberry flavor and a rich pink color. Include strawberries in baked goods like oatmeal bars instead of jam. 
• Add to desserts: Mix strawberries with cream or ice cream for a simple yet decadent dessert, or balance the sweetness of traditional desserts with a layer of fruit.

The Bottom Line

Strawberries are a nutrient powerhouse packed with essential vitamins, minerals and antioxidants. Adding two and a half servings of strawberries—fresh, freeze-dried or frozen—can have significant beneficial effects, including supporting cognitive, heart and gut health.

Enjoy them as a snack, blend them into smoothies, incorporate them into baked goods, or use them to top salads, yogurt or oatmeal.