Health Benefits of Strawberries


The extensive usage of strawberries is confined not just to food items, such as jellies, ice creams, syrups, chocolates, etc., but also it encompasses several medicinal properties that benefit our health. In fact, you can directly consume this fruit to get its health benefits of strawberries.

Are you an extremely health-conscious person who strives to know about the ways in which various types of fruits can be consumed for their health benefits? If your answer yes, then you would also be interested in gaining full knowledge about the health benefits of strawberries. Let’s read on to know about this heavenly fruit and its nutritional value, which will ultimately help you to maintain your health.

Nutritional Value of Strawberries

Medical studies are consistent in pointing out that the nutritional values of strawberries immensely benefit the physical well-being of a person. Research shows that by consuming just 8 strawberries every day, a person greatly contributes to his/her health. Here, you have to note that 8 medium-sized strawberries go on to make one serving of these fruits, which are also known for their sweet flavor. The following are the nutrition facts of strawberries:

  • Potassium: Potassium is vital for controlling blood pressure, maintaining the equilibrium of electrolytes and helping contractions of muscles. And, a single serving of this fruit ensures that a person gets 5% of potassium required by the body in a day.
  • Vitamin C: Vitamin C significantly furthers the nutritional value of strawberries, and this is chiefly attributable to its antioxidant property. A single serving of strawberries makes sure that the total requirement of Vitamin C for a day has been taken care of.
  • Folate: Folate is a type of Vitamin B, helpful for women in their reproductive age, not to mention its role in the prevention of certain congenital defects. Empirical evidence of many studies shows that folate is a chief contributor to enhancing the nutritional value of strawberries. The person who consumes strawberries daily gets a high level of folate.
  • Antioxidants: It is a well-known fact that the antioxidants play a pivotal role in both preventing serious ailments as well as maintaining the general health of a person. Scientific studies emphatically state that the antioxidants in strawberries get absorbed by the body in just 60 minutes of their consumption, which ultimately enhances the   nutritional value of strawberries.
  • Fiber: As per the extensive scientific research, the risk of developing a heart condition is indirectly proportionate to the quantity of fiber intake – the more the person consumes fiber, the lesser is the risk of heart ailments and vice-versa. When you consume 1 serving of strawberries, you get 3 grams of fiber. This definitely is enough to class fiber as being a vital element in strawberry, which adds to its nutritional value.   

Calories in Fresh Strawberries

At this juncture, it is not unsurprising if you raise the question “is the number of calories in strawberries on the lower side? Can these fruits be consumed daily?” This particular section endeavors to answer these queries.

  • Small-sized strawberry: A small size strawberry gives a calorie count of 2. It contains 0.5 g carbohydrates and 11 mg potassium.  Also, the related count for sugar is 0.3 g, with the corresponding figure for fiber standing at 0.1g.
  • Medium-sized strawberry: At a count of 4, the calories of the medium-sized fruit are obviously more than that found in its smaller counterpart. This strawberry has 0.9 g of carbohydrates and 18 mg of potassium, not to mention the sugar content of 0.6 g. The quantity of fiber in this category (medium size) of the fruit is 0.2 g.
  • Large-sized strawberry: The total calories in a strawberry of the large-sized variety amount to 6 with 1.4 g being quantity of carbohydrates. When you view potassium and sugar, you get the respective figures of 28 mg and 0.9 g. Last but not the least, 0.4 g is the figure pertaining to fiber content.
  • Extra large strawberry: This particular strawberry obviously has the highest number of calories when all the 4 types are seen, with the concerned count being 9. The carbohydrates, potassium, and sugar are in quantities of 2.1 g, 41 mg and 4.1 g, respectively. The fiber in this fruit totals to 0.5 g.
  • 100 grams of strawberries: If you ask “what is the count of calories in strawberries amounting to 100 grams?”, the reply would be 33 calories. Here, the carbohydrates are 8 gms and 153 mg is the amount of potassium. 100 grams of strawberries contain 4.9 and 2 gms of sugar and fiber, respectively.

9 Powerful Health Benefits of Strawberries

I am sure, you got to know most of the useful information about strawberries regarding its nutritional value and calorie count, which will further help you to understand its benefits for your health. So now, let’s read on to the health benefits of strawberries.

1.Strawberries for Skin

 The health benefits of strawberries with regard to skin care come from the fruit’s properties, such as salicylic acid, Vitamin C, flavonoids, alpha hydroxy acids, etc. These properties help to treat acne; cleanses and tones of skin; enhances the complexion; tackles pigmentation; combats facial aging; protects the skin from the ultraviolet rays of the sun, etc. The following are two ways in which strawberries can be used for skin care:

Method 1- Strawberries with Lemon Juice and Honey

Things you need:

  • Strawberries- 5
  • Lemon juice- 1 tbsp
  • Honey- 1 tbsp
  • A small bowl

Things you need to do:

  1. Take 5 strawberries in a small bowl.
  2. Crush the strawberries to form a paste.
  3. Add 1 tbsp each of lemon juice and honey to the paste.
  4. Then, properly mix all the ingredients properly.
  5. Apply it to the neck and facial region.
  6. Leave it undisturbed for about 10 minutes.
  7. Now, wash the neck and face area using cold water.
  8. Follow the procedure twice a week to get the health benefits of strawberries for a soft, beautiful and flawless skin naturally.

Method 2- Strawberries for the Skin of Your Feet

Things you need:

  • Strawberries- 8
  • Glycerin- 1 tsp
  • Grounded oats- ½ cup
  • A small bowl
  • Warm water – ½ bucket

Things you need to do:

  1. Take 8 strawberries in a small bowl and crush them properly.
  2. Now add ½ cup of grounded oats and 1 tsp glycerin to it.
  3. Mix all the ingredients well to form a paste.
  4. Keep the feet immersed in warm water for about 10 minutes.
  5. Then, slowly take out the feet from water and pat dry.
  6. Softly scrub your feet with the strawberry paste for 10 minutes.
  7. Wash the feet using cold water and pat dry.
  8. Apply a moisturizer on the feet.
  9. Follow this process regularly to have a pair of beautiful feet.

2.Strawberries for Hair

Enriched with properties like magnesium, omega-3 fatty acids, vitamins, and copper, strawberry helps to maintain the health of your hair. Its usage combats a variety of hair conditions like hair thinning, alopecia, dandruff, fungus on the scalp, etc. The following are the couple of ways in which health benefits of strawberries can be gained:

Method 1- Strawberries and Mayonnaise for Shiny Hair

Things you need:

  • Strawberries- 8
  • Mayonnaise- 1 tbsp
  • A small bowl

Things you need to do:

  1. Take 8 Strawberries in a small bowl.
  2. Crush the strawberries and add 1 tbsp of mayonnaise to it.
  3. Properly blend the combination to form a paste.
  4. Apply the paste to the scalp and hair.
  5. Then, keep the head covered by a shower cap for a minimum of 20 minutes.
  6. Now, use a shampoo to wash your hair, as you normally do.
  7. The process will condition your hair to give it a natural shine.

Method 2- Strawberries with Coconut Oil and Honey

Things you need:

  • Strawberries- 7
  • Coconut oil- 1 tbsp
  • Honey- 1 tbsp
  • A small bowl
  • Warm water – as needed

Things you need to do:

  1. Take 7 strawberries in a small bowl.
  2. Crush the strawberries and add 1 tbsp each of honey and coconut oil to it.
  3. Mix all the ingredients well to form a paste.
  4. Then, massage your hair and scalp with this paste.
  5. Now, wash the hair with warm water.
  6. Follow this treatment regularly to gain healthy, strong and shining hair naturally.

3.Strawberries for Eye Care

A major chunk of eye conditions is the outcome of either nutrient deficiency or free radical activity. Strawberries are rich in potassium and antioxidants, which protect the eyes from getting infected easily and also helps to keep your eyes healthy. The antioxidants abundantly found in strawberries substantially minimize the risk of ocular pressure and it is a known fact that any rise in this pressure is extremely detrimental to the health of the eyes.

Things you need:

  • Strawberries – 7

Things you need to do:

  1. Consume around 7 strawberries in a day to realize the health benefits of strawberries for your eyes.

Strawberries for Weight Loss

Strawberries address the key aspect of proper metabolism in the body. They are also known as appetite suppressants as a strawberry contains 75% of water.  It also contains a good amount of fiber that contributes to weight loss.

How to Use Strawberries for Weight Loss

  1. Breakfast: Take ½ cup crushed strawberries with plain Greek yogurt. This will keep you full as well as help in proper metabolism, which will ultimately help you to lose weight.
  2. Lunch: In lunch time, opt for strawberries as the topping for salads. Consume it every day during lunch time. This will bring about a marked drop in the calorie intake.
  3. Dinner: Like lunch, you can also take a bowl of strawberry salad to check your calories effectively.

If you cannot dream of lunch without an ice cream, we suggest you have watermelon strawberry mint popsicles, to be assured of low-calorie intake.

4.Strawberries for Dental Care

The natural acid and fluoride found in strawberries keeps the teeth free from stains and strengthens them, respectively. The health benefits of strawberries for teeth do not stop there as a study points out that this fruit also assists in whitening the teeth naturally.

Method 1- Sliced Strawberry for Healthy Teeth

Things you need:

  • Strawberry- 1
  • Warm water – 2 cups

Things you need to do:

  1. Slice the strawberry into 2 equal halves.
  2. Rub the strawberry slices on the gums and teeth.
  3. Wait for few minutes and then gargle with warm water.
  4. This process exercises a healing effect on the gums as well as eliminates the tartar.

Method 2- Strawberries with Baking Soda for Teeth Whitening

Things you need:

  • Strawberries- 3
  • Baking soda- ½ tsp
  • A small bowl

Things you need to do:

  1. Take 3 strawberries in a small bowl.
  2. Crush the strawberries and add ½ tsp of baking soda to it.
  3. Mix all the ingredients well to form a paste.
  4. Apply the paste on your teeth and leave it for 10 minutes.
  5. Now rub this paste on tour teeth with the help of your finger.
  6. Wash your teeth with lukewarm water.
  7. Follow this process at least once a day to keep your teeth healthy as well as plaque free.
  8.  The procedure is of immense value in terms of stain elimination from the teeth to give you a pair of whitened teeth.

5.Strawberries to Boost Immunity

The health benefit of strawberry from the perspective of boosting the resistance power of the body to ailments covers several aspects. It contains more Vitamin C in comparison to the citrus fruits. The Vitamin C along with the antioxidants and fiber in it strengthens the immunity power of the body to prevent and battle numerous grave bodily conditions.

As a matter of fact, Vitamin C itself is an antioxidant, which helps the person to combat the ailments like the common cold effectively. The ensuing is the exact way to consume this wonderful fruit to improve the immunity power of the body.

Things you need:

  • Sliced strawberries – 1 cup
  • Strawberry jam – 2 tbsp
  • Slivered almonds – 1cup
  • Olive oil – 1 tbsp
  • Balsamic vinegar – 2 tsp
  • Dijon mustard – 1 tsp
  • Diced seedless English cucumber – 3 cups
  • Chopped fresh mint – 2 tbsp
  • Freshly ground black pepper () – 1 tbsp
  • A small size frying pan
  • A medium size bowl

Things you need to do:

  1. Take a small frying pan and keep it in medium flame.
  2. Put 1 cup of slivered almonds into the frying pan.
  3. Stir the almonds continuously every few seconds to make sure that the almonds don’t get burnt. Roast the almonds till they become golden brown.
  4. Then, properly blend the 3 cups of diced cucumber, 2 tbsp chopped fresh mint, 1 cup sliced strawberries and the cooked almonds to form a smooth paste and keep it aside.
  5. Now, take1 tbsp olive oil, 1 tsp of Dijon mustard and 2 tsp of balsamic vinegar and 2 tbsp of strawberry jam in a medium-sized bowl and thoroughly mix them.
  6. Now add the paste to the ingredients in the bowl and mix well.
  7. You can add black pepper and salt in the preparation to enhance the taste.
  8. Consume the combination by either adding chopped lettuce to it or putting it on the lettuce leaves.
  9. Follow these steps carefully and, you will be assured of gaining the full health benefits of strawberries with regard to having a strong immune system.

6.Strawberries for Arthritis and Gout

The ailment to which a person becomes vulnerable due to free radical activity is orthopedic conditions like arthritis and gout. The antioxidants present in strawberries both bring about a drastic drop in the risk of getting affected by these conditions and also tackle the inflammation associated with them. In fact, two types of research that were recently carried out showed that the Vitamin C content in strawberry prevents as well as treats gout by decreasing the uric acid level in the body

Things you need:

  • Strawberries – 6

Things you need to do:

  1. Include just 6 strawberries in your daily diet.
  2. Consuming strawberries daily will help you in the direction of curing and prevent arthritis and gout that happens due the increased uric acid level in the body.

7.Strawberries for High Blood Pressure and Heart Diseases

The consumption of strawberry also treats high blood pressure and heart diseases effectively.  As strawberry is rich in magnesium and potassium, the regular consumption of strawberries keeps hypertension under check. Additionally, the potassium in conjunction with Vitamin C, flavonoids, and antioxidants, etc, in strawberries helps to keep your heart healthy. Last but not the least, the fiber found in this fruit also contributes to protecting the cardiovascular health.

How to Use Strawberries for High Blood Pressure and Heart Diseases

Here, it won’t be out of place in throwing light on the precise way in which strawberries can be used to tackle/prevent high blood pressure and heart diseases.

Things you need:

  • Sliced strawberries- 2 cups
  • Baby spinach- 4 cups
  • Sliced medium size red onion, – 1
  • Sliced large size yellow pepper, – 1
  • Pine nuts- ½ cup
  • Apple cider vinegar- ¼ cup
  • Extra virgin olive oil- ¼ cup
  • Sea salt- ½ tsp
  • A large bowl

Things you need to do:

  1. Take the baby spinach, sliced red onion and yellow pepper in a large bowl to prepare a salad.
  2. Top them with ½ cup pine nuts and 2 cups of strawberries.
  3. Now take ¼ cup apple cider vinegar, ¼ cup extra virgin olive oil and ½ tsp of sea salt in a small bowl and mix well.
  4. Now, add the mixture to the salad and mix well.
  5. Consume this salad every day to get the health benefits of a strawberry pertinent to your cardiovascular health.

8.Strawberries for Healthy Bones

Approximately, 21% of a strawberry is comprised of manganese, which plays a major role in maintaining the bone health.  In this context, other ingredients of the fruit, such as Vitamin K, calcium, and fluoride, etc, are also important elements.

How to Use Strawberries for Bones

Here, we must satisfactorily answer the question “What is the precise way to gain the bone-related health benefits of a strawberry?”. Well, this is the process to be followed for the purpose:

Things you need:

  • Strawberries- 200g
  • Pitted red cherries- 150g
  • Red grapes- 250g
  • A juicer

Things you need to do:

  1. Process 200g of strawberries, 150g pitted red cherries and 250g red grapes in a juicer.
  2. Empty the mixture in a glass and you can even add ice to the preparation.
  3. We recommend you to regularly take this preparation for keeping the bones healthy.

9.Health benefits of Strawberry during Pregnancy

Strawberry also contains a good amount of folate that provides health benefits to the women during their pregnancy. To be precise, folate is pivotal for the proper growth of the fetus. It also prevents few congenital defects. Along with that, the pregnant woman also gets the needed nourishment from Vitamin C, calcium, and magnesium that are present in strawberries.  But, it is indispensable that the fruit should be consumed in a specific manner when it is the question of health during pregnancy.

Things you need:

  • Strawberries- 5
  • Lemon- 1
  • Chopped berries- 1 cup
  • Sugar- 1 tbsp
  • Water- ½ glass
  • Salt- 1 tsp

Things you need to do:

  1. Wash the strawberries thoroughly by using cold water, and then slice them into pieces.
  2. Then, extract the juice from the lemon.
  3. Put the lemon juice and the strawberry pieces into a blender and, add 1 tbsp sugar to it.
  4. Process the contents in the blender until the strawberries become smooth. Now, you can add water to the pulp, and then thoroughly mix the preparation.
  5. Consume this combination regularly to have a healthy pregnancy and healthy baby.

 Other Health Benefits of Strawberries

  1. Battles Cancer: Ingredients like flavonoids, Vitamin C, anthocyanin, quercetin and ellagic acid, to cite a few, which are found abundantly in strawberries, assist in battling cancer. Various researchers pointed out that when strawberries become a part of the staple diet, the chances of curbing the growth of cancerous cells are very high.
  2. Brain Function: It is not uncommon to be witnessing aged persons afflicted with issues pertaining to the brain and nervous system, and free radicals are the primary causative factors for these issues. The antioxidants in strawberries target these very free radicals. In addition, other ingredients like Vitamin C, potassium, and iodine, etc., in the strawberry play a part in safeguarding the nervous system and brain. As a matter of fact, the beneficial impact a strawberry exercises on brain functioning is substantiated by various research findings.
  3. Blood Sugar Regulation: It is a known fact that fluctuations in blood sugar levels enhance the risk of developing many other ailments. The medical research on the role of strawberries in blood sugar regulation is still in early stages, but the initial findings are a bit encouraging. It appears that when a high-carbohydrate meal is taken along with strawberries, one can avoid the blood sugar fluctuations.

How to Select and Store Strawberries

To keep the nutritional value of the strawberry intact and to get the right amount of nutrition from this fruit for the maximum health benefits, one needs to select and store this fruit properly.


  1. Opt for the strawberries that look red.
  2. Avoid choosing the fruits that are dry and look yellowish.
  3. Kindly note that Vitamin C content is too little in strawberries that are yet to ripen as well as in the ones that have ripened beyond what is needed.
  4. Do not buy tightly packaged strawberries, as the fruits could get crushed while unpacking.
  5. The best strawberry is the one that is found in the middle of the summer.


  1. As strawberries are very delicate, you must hence be doubly cautious when it comes to storage.
  2. As strawberries can’t be preserved for too long, it is advised to buy them fresh and eat.
  3. In case you want to store the fruits, then store them in an airtight container.  You can store these strawberries for around 3 days.
  4. Please note that strawberries that are damaged could also impact the remaining strawberries in the lot. So take out the damaged fruits from the lot.
  5. Prolonged exposure to sunlight has a damaging effect on strawberries.

How to Freeze Strawberries

You can store the strawberries more than 3 days if you put them in the freezer. These are the points to be followed when it is the question of freezing the strawberries:

  • Prior to putting them in a freezer, first thoroughly wash and then dry the strawberries.
  • Remove the stem and the cap.
  • While freezing strawberries, you have to keep these fruits on a flat sheet and only then move them into the freezer.
  • Once the freezing of strawberries is complete, put the fruits in a Ziploc bag, and remove all the air from within by means of a straw.
  • Keep the Ziploc bag having the fruits back in the freezer.
  • Now, the duration of storage can extend up to 6 months.
  • Adding lemon juice to the fruits helps in keeping the color of strawberries intact.

[Also Read:Proven Health Benefits of Apple]

So now, you possess extensive knowledge about the way these small-sized fruits can be used to enhance your health. We urge you to put the knowledge obtained into practical use so that you actually start realizing the health benefits of strawberries. It would be a matter of immense joy for us to know as to how the fruits have positively impacted your physical well-being. Therefore, kindly do not forget to send us your valuable feedback.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.