Their flavorful burst is a smart pick year-round, according to fresh findings based on four years of data from University of California researchers.
If you peruse the produce section and the winter varieties aren’t so inspiring, let this be your reminder that nutrient-packed fruit can be found in the freezer case all year. One selection in particular is showing major health payoff, according to a team of four researchers at the University of California Davis.
Their September 2024 study published in the peer-reviewed journal Critical Reviews in Food Science and Nutrition showed that regular consumption of strawberries can improve cardiometabolic health. Cardiometabolic health refers to the overall well-being of the heart and blood vessels, as well as how efficiently the body manages metabolism, including blood sugar and cholesterol levels.
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Roberta Holt, PhD, lead researcher and associate research nutritionist at UC Davis, explains in a press release: “Our review found that regular strawberry consumption not only lowers cholesterol but also helps reduce inflammation, which is a key driver of heart disease.”
The researchers reviewed data from 47 clinical trials and 13 observational studies published between 2000 and 2023. Their findings indicate that strawberries help lower levels of LDL (bad) cholesterol and triglycerides, while also reducing inflammation—an improvement that promotes better cardiovascular health and a reduced risk of heart disease.
Researchers also found that the benefits of strawberries extend beyond heart health. Strawberries can support brain health by delaying cognitive decline and protecting against dementia, which is a growing concern as the number of people affected is projected to triple by 2050.
So, what exactly makes strawberries so good for you? The benefit to brain health is largely thanks to the fruit’s flavonoids, which help fight oxidative stress. Oxidative stress occurs when harmful free radicals, which are unstable molecules produced during normal cellular processes, build up in the body. These free radicals can damage cells, proteins, and DNA, contributing to aging and diseases like dementia. By reducing this damage, strawberries can help maintain cognitive function and keep the brain sharp as we age.
Strawberries are also packed with beneficial phytonutrients like polyphenols, which have antioxidant properties, and fiber, which supports heart health and digestion. Strawberries are also rich in vitamin C, manganese, and other micronutrients that help with energy levels, brain function, and blood pressure.
Plus, strawberries offer a great immune boost. With their high vitamin C content, just one cup meets your entire daily requirement for this essential antioxidant—an excellent addition during cold and flu season!
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Researchers suggest that consuming between one and four cups of strawberries per day can yield these significant health benefits. Even better news: Fresh, frozen, or freeze-dried strawberries are all effective.
While strawberries often appear on the “dirty dozen” list for pesticide residue, choosing organic can ease concerns about chemical exposure. However, both organic and conventionally grown strawberries offer similar nutritional value. If organic isn’t an option, thoroughly washing them or using a vinegar fruit wash can help reduce residue.
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