Strawberries

Sweet Science: Unpacking the Health Benefits of Strawberries

From boosting immunity to promoting heart health, these luscious red fruits offer a powerful punch of nutrition.

Culinary Medicine

by Lori A Smolin, PhD and Mary B Grosvenor, MS, RD

Strawberries are a luscious, juicy, red fruit that we can enjoy fresh from the field. We also blend them into smoothies, add them to salads and desserts, freeze them, dry them, and process them into syrups and jams.  On average, Americans consume about 8 pounds of strawberries per person per year.[1] Strawberries provide a variety of nutrients and have been suggested to boost immune function, benefit memory, and promote heart health.

Strawberry Facts

Botanically, strawberries are not actually a berry, they are an aggregate fruit. Aggregate fruits are collections of small fruits, called achenes, which on strawberries are the tiny seed-like structures on the surface. [2]  Wild strawberries are indigenous to both the northern and southern hemispheres and grow in diverse environments from woodlands and mountains to the seaside.[3] The strawberries we see in markets and farm stands today were cultivated from these smaller wild originals.

Nutrition and Health

Strawberries are low in calories and high in fiber; a cup has only about 50 calories and provides 3 grams of fiber. They are an excellent source of vitamin C and also provide folic acid, magnesium, and potassium. The vitamin C acts as an antioxidant and along with anthocyanin, a phytochemical that gives the fruit its red color, helps support a healthy immune system. [4] The anthocyanin and other antioxidant phytochemicals in strawberries are also known for their anti-inflammatory effects. Decreasing inflammation has been shown to reduce the risks of cancer, heart disease, diabetes, and even Alzheimer’s disease.[4] One study in older adults found that participants consuming one or more servings of strawberries per week had a 34% lower risk of developing Alzheimer’s dementia than those consuming them less than once per month.[5] Several studies have also found that large amounts of strawberries reduce blood lipid levels. The equivalent of 3.5 cups of strawberries daily for 4 weeks has been shown to reduce serum levels of unhealthy LDL-cholesterol by about 5%.[6]

While not one of the major food allergens, about 6 to 8% of children under age three and 9% of adults are allergic to strawberries.[7] While reactions are generally mild to moderate, such as itching, hives, coughing, and GI symptoms, for some individuals strawberry allergy symptoms can be life-threatening.

Getting the Best Berries

Whether you are picking a package of strawberries from the store or picking them off a plant in the field, some strawberry savvy can help you end up with the sweetest, ripest strawberries. Store-bought berries are often harvested before they were fully ripened to better withstand long-distance shipping. This leaves them hard and sour because they do not continue to ripen after they are picked. White or green around the tip or the stem means they were harvested too early. So, choose bright red fruit with no soft spots or discoloration. Small berries are usually riper and sweeter; tiny hairs on the skin indicate freshness. Check the container for signs of moisture that might indicate crushed or spoiling fruit.[8]

The best way to get sweet, juicy strawberries is to grow them yourself or buy or pick them locally.[9,10] If you want to grow your own, they do well in gardens but also in greenhouses, patio pots, and even indoors as long as they have fertile soil and full sun exposure.  If you are picking them yourself, go early; strawberries picked in the heat of the day are more prone to softness and bruising. Pinch them off at the stem, keeping the cap attached to the berry; this reduces spoilage during storage.[8]  Place freshly picked berries in a shallow container so they are not stacked deep enough to cause crushing.

Strawberries, like most produce, carry a risk of food-borne illness. Outbreaks of Hepatitis A, norovirus, and E. coli have been traced back to strawberries contaminated in the field or during handling.[1] To reduce your risk, refrigerate strawberries when you get home, unless you plan to eat them in the next few hours. When you are ready to eat your berries, wash them and remove any damaged areas.

Bottom Line

Strawberries are a delicious, versatile option for a snack, a side, a garnish, or a dessert. Fresh, unadulterated strawberries are a nutritious low-calorie addition to your cereal, salad, or smoothie. You can drizzle them with maple syrup, dip them in chocolate, or if you are more adventurous you can marinate them in balsamic vinegar or even roast them. They are scrumptious baked in a cake or pie but remember these treats add calories, sugar, and fat so should be an occasional indulgence. However you enjoy them, strawberries add color and a tangy sweetness along with antioxidants with anti-inflammatory benefits to your diet.

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Check out this recipe Strawberry Chicken over Mixed Greens Recipe

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References

[1]Colorado State University Food Source Information. Strawberries. Published July 25, 2024. https://www.chhs.colostate.edu/fsi/food-articles/produce/strawberries/

[2]Mookerjee, S. Science ABC. Published October 4, 2023. https://www.scienceabc.com/nature/why-is-strawberry-not-a-berry.html

[3] North Carolina Strawberry Association What is the history behind strawberries? https://ncstrawberry.com/what-is-the-history-behind-strawberries/

[4]  Cleveland Clinic. All the Reasons You Should Eat Strawberries. Cleveland Clinic. Published March 30, 2023. https://health.clevelandclinic.org/benefits-of-strawberries

[5] Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC. Association of Strawberries and Anthocyanidin Intake with Alzheimer's Dementia Risk. Nutrients. 2019 Dec 14;11(12):3060. doi: 10.3390/nu11123060.

[6] Basu A, Wilkinson M, Penugonda K, Simmons B, Betts NM, Lyons TJ. Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects. Nutr J. 2009 Sep 28;8:43. doi: 10.1186/1475-2891-8-43.

[7] Silver N. Do I Have a Strawberry Allergy? Healthline. Published August 3, 2016. https://www.healthline.com/health/strawberry-allergy#incidence

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[8] Chappell MM. Up Your Strawberry Savvy: Selection Tips, Storage Hacks, and Recipes to Try. Forks Over Knives. Published May 27, 2021. Accessed May 9, 2025. https://www.forksoverknives.com/how-tos/strawberry-season-selection-tips-storage-recipes

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[9] Geerts, S. How to Choose or Grow the Best Fruit During Strawberry Season. Better Homes & Gardens. https://www.bhg.com/gardening/vegetable/fruit/when-is-strawberry-season/

[10] USDA. Economic Research Service. U.S.  Fresh strawberry production expands with newer varieties Published 2021. https://www.ers.usda.gov/data-products/charts-of-note/chart-detail?chartId=101156

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