Outstanding health benefits of strawberry fruit A series of Presentation By Mr Allah Dad Khan Former D.G. Agriculture & Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. Health Benefits of Strawberry
Bright red, attractive, small, juicy and tasty;
strawberry is an aromatic citrus fruit which is
consumed everywhere for its
soothing flavor Strawberries are used in milk
shakes, ice-creams, cakes, pies and fruit juices.
Its artificial flavor is also produced to add aroma
to various culinary. Strawberries can be
consumed fresh, dried or it can also be frozen
and preserved. Lets have a look at the various
health benefits of strawberry.

5. Strawberry Nutritional
Benefits
Strawberry is a rich source of Vitamin-C
and flavonoids and one bowl of strawberries
provide around 45 calories. Strawberries
provide a lot of nutrients namely calcium,
iron, magnesium, phosphorous, potassium,
sodium, zinc, copper and many more. It
also contains traces of lipids and amino
acid. The various benefits associated with
this super fruit are as follows:

6. Strawberry Nutritional Benefits
 Strawberry is a rich
source of Vitamin-C and
flavonoids and one bowl
of strawberries provide
around 45 calories.
Strawberries provide a lot
of nutrients namely
calcium, iron, magnesium,
phosphorous, potassium,
sodium, zinc, copper and
many more. It also
contains traces of lipids
and amino acid. The
various benefits
associated with this super
fruit are as follows:

8. Strawberries boost immunity
 “Strawberries are an excellent source
of vitamin C,” says Toronto-based
registered dietitian Madeleine
Edwards. Most mammals-except for
humans-have the ability to produce
vitamin C naturally, which is why it’s
so important to get your daily
requirement. “One serving of
strawberries contains 51.5 mg of
vitamin C-about half of your daily
requirement,” Edwards says. “Double
a serving to one cup and get 100
percent.” Vitamin C is a well-known
immunity booster, as well as a
powerful, fast-working antioxidant. A
2010 UCLA study discovered that the
antioxidant power in strawberries
becomes “bioavailable” or “ready to
work in the blood” after eating the
fruit for just a few weeks.

9. Strawberries promote eye health
The antioxidant properties in
strawberries may also help to prevent
cataracts-the clouding over of the eye
lens-which can lead to blindness in older
age. Our eyes require vitamin C to
protect them from exposure to free-
radicals from the sun’s harsh UV rays,
which can damage the protein in the
lens. Vitamin C also plays an important
role in strengthening the eye’s cornea
and retina. While high doses of vitamin
C have been found to increase the risk
of cataracts in women over 65,
researchers from the Karolinska
Institutet in Stockholm note that the risk
pertains to vitamin C obtained from
supplements, not the vitamin C from
fruits and vegetables.

10. Strawberries help fight cancer
Vitamin C is one of the antioxidants
that can help with cancer
prevention, since a healthy
immune system is the body’s best
defense. A phytochemical called
ellagic acid-also found in
strawberries-is another. “Ellagic
acid has been shown to yield anti-
cancer properties like suppressing
cancer cell growth,” says Edwards.
“Strawberries [also] contain
antioxidants lutein and
zeathancins. Antioxidants are
scavengers to free-radicals and
neutralize the potentially negative
effect they can have on our cells

11. Strawberries keep wrinkles at bay
 The power of vitamin C in
strawberries continues, as it is vital
to the production of collagen, which
helps to improve skin’s elasticity and
resilience. Since we lose collagen as
we age, eating foods rich in vitamin
C may result in healthier, younger-
looking skin. But vitamin C isn’t the
only naturally-occuring wrinkle
fighter found in strawberries.
Researchers at Hallym University in
the Republic of Korea concluded that
ellagic acid visibly prevented collagen
destruction and inflammatory
response-two major factors in the
development of wrinkles-in human
skin cells, after continued exposure
to skin-damaging UV-B rays.

12. Strawberries fight bad cholesterol
 According to the Heart and Stroke
Foundation, heart disease is one of the
leading causes of death among Canadian
women. Luckily, strawberries also contain
powerful heart-health boosters. “Ellagic
acid and flavonoids- or phytochemicals-
can provide an antioxidant effect that can
benefit heart health in various ways,”
explains Edwards. “One way includes
counteracting the effect of low-density
lipoprotein, or LDL-bad cholesterol in the
blood-which causes plaque to build up in
arteries. A second way is that they provide
an anti-inflammatory effect, which is also
good for the heart.” Researchers at
the Clinical Nutrition and Risk Factor
Modification Center in Toronto studied the
effect of strawberries on a cholesterol-
lowering diet and concluded that adding
strawberries to the diet reduced oxidative
damage, as well as blood lipids-both of
which play a role in heart disease
and diabetes.

13. Strawberries reduce inflammation
 The antioxidants and
phytochemicals found in
strawberries may also help to
reduce inflammation of the joints,
which may cause arthritis and
can also lead to heart disease. A
study conducted by the Harvard
School of Public Health shows
that women who eat 16 or more
strawberries per week are 14
percent less likely to have
elevated levels of C-reactive
protein (CRP)-an indication of
inflammation in the body.


14. Strawberries regulate blood pressure
 Potassium is yet another heart
healthy nutrient, and with 134 mg
per serving, strawberries are
considered a “medium source,”
according to Alberta Health
Services. Potassium can help
regulate blood pressure and may
even help to lower high blood
pressure by acting as a buffer
against the negative effects of
sodium. With their impact on the
reduction of LDL, inflammation
and high blood pressure,
strawberries have earned the title
of one of the most heart-healthy
fruits you can eat.

15. Strawberries boost fiber
 Fibre is a necessity for healthy
digestion, and strawberries
naturally contain about 2 g per
serving. Problems that can arise
from lack of fibre include
constipation and diverticulitis-an
inflammation of the intestines-
which affects approximately 50
percent of people over 60. Fibre
can also aid in fighting type 2
diabetes. “Fibre helps slow the
absorption of sugars (i.e.
glucose) in the blood,” says
Edwards. “As a result, adults
who are managing diabetes can
enjoy strawberries-in
moderation-in their diet.”

16. Cure for dandruff:
 Combining strawberry
with tea tree oil or
thyme oil enhances its
antifungal effects due
to its high content of
copper and
manganese. This is
effective in curing
dandruff.

17. Strawberries aid in weight management
 Maintaining a healthy weight is one of
the best defenses against type 2
diabetes and heart disease, not to
mention just plain good for your
overall well-being. “Strawberries are
naturally low calorie (around 28 kCal
per serving), fat-free and low in both
sodium and sugar,” says Edwards.
“Strawberries do contain natural
sugars-though total sugars are fairly
low with 4 grams per serving-and the
total carbohydrate content is
equivalent to less than a half slice of
bread. Triple your serving to 1.5 cups
and you’ll have a snack that’s less
than 100 calories-and much healthier
than those pre-packaged 100-calorie
snacks!”

18. Hair Moisturizer:
 Due to its antioxidant
effects, strawberry
protects the membranes
of the cells of the scalp
and prevents the
formation of a
hydrophobic layer on the
scalp’s surface, thus
preventing scalp
insulation. Combining
egg yolk with strawberry
is a great way to
moisturize your hair.

19. Good Cleanser:
 The presence of Vitamin C,
salicylic acid and antioxidants
in strawberries make them
fabulous skin cleansers.
Salicylic acid removes dead
cells from your skin as well as
tightens pores and brightens
your skin. Ellagic acid
prevents skin damage, thus
making your skin look young
and fresh. Strawberries
soothe and exfoliate your
skin, remove impurities and
keep your skin soft.

20. Anti-acne
 Being rich in Vitamin C,
Alpha Hydroxy Acid
(AHA), salicylic acid and
flavonoids, strawberry is
effective in clearing acne
and reducing oil. All you
need to do is mash ½
cup of sliced
strawberries with 1
tablespoon sour cream
and apply it on your face
for 10 minutes. This will
clear the acne as well as
blemishes

21. Eye Puffiness:
 Strawberries can
reduce puffiness and
circles beneath the
eyes. You can place a
few strawberry slices
under your eyes and
relax for 10 minutes.
Then moisturize as
usual.

22. Effective for oily skin:
 If you have oily skin,
you can mash equal
amounts of fresh
strawberries and plain
unsweetened yoghurt.
Apply it on your face
for 10 minutes and
then rinse off.

23. Hair loss and Thinning:
 The high content of
ellagic acid in
strawberry protects
your from thinning or
falling. It also contains
folate and Vitamin B6
which help to combat
the problem of hair
loss.

24. Strawberry strengthen Bones
Potassium, Vitamin K,
and magnesium in
strawberries help in
keeping
the bones healthy and
strong thus
preventing osteoporosis.

25. Good for weight loss
 The compound nitrate
found promotes blood
flow and oxygen in our
body, which is great for
weight loss.

26. Anti-pigmentation:
 Strawberry fruit
extract, being rich in
ellagic acid, helps to
lighten
hyperpigmentation
caused by UV rays by
inhibiting the synthesis
of melanin, the
chemical that imparts
color to your skin.

27. Arthritis and Gout:
The degeneration of muscles
and tissues, the drying up of
the fluid which helps increase
mobility of the joints, and the
accumulation of toxic
substances and acids (such
as uric acid) in the body are
some of the ill effects of free
radicals. These are the
primary causes of arthritis
and gout, two extremely
irritating and debilitating
conditions.

28. Pre-natal Health:
 Strawberries are a good
source of folate, a B
vitamin required by
pregnant women or
those trying to conceive.
Folate is vital in the early
stages of pregnancy for
the development of the
baby’s brain, skull and
spinal cord, and for the
prevention of certain
birth defects like spina
bifida.

29. Birth Defects
Folic acid is a
necessary nutrient
especially during
pregnancy. Strawberries
are a good source of
folic acid and help in
preventing birth defects.

30. Anti-aging properties
 Strawberries are
filled with biotin,
which helps build
strong hair and
nails. They also
contain the
antioxidant ellagic
acid, which protects
the elastic fibers in
our skin to prevent
sagging

31. Prevent oesophageal cancer
 Studies show
freeze-dried
strawberry powder
may help prevent
human oesophageal
cancer.

32. Promote bone health

Strawberries contain
potassium, vitamin K
and magnesium which
are important for bone
health.

33. Helps burn stored fat
 The red coloring contains
anthocyanins, which
stimulate the burning of
stored fat. When a group of
animals was fed a high-fat
diet along with
anthocyanins, they gained
24 percent less weight
than the animals eating the
high-fat diet without added
anthocyanins. (The Journal
of Agriculture and Food
Chemistry)