Eating fruit is healthy, we all know that. But according to researchers, a daily portion of strawberries is really good for your heart and brain health.
The strawberry is fourth on the list of most eaten fruits in the Netherlands. And that is not surprising. Their sweet and juicy taste makes them very tasty. They are also nutritious: they contain few calories and a lot of vitamin C, which is beneficial for your immune system, skin and hair. But researchers have now discovered even more benefits of strawberries. A new study shows that they are also particularly good for your heart and brain.
Heart health
The researchers based their findings on the results of 47 clinical trials and 13 observational studies published between 2000 and 2023. This shows that strawberries are rich in useful nutrients, such as polyphenols and fiber. These substances help lower LDL cholesterol and triglycerides while also inhibiting inflammation. “Strawberries are rich in phytonutrients that are good for heart health,” says researcher Roberte Holt. “Our research has shown that eating strawberries regularly not only lowers cholesterol levels, but also helps reduce inflammation, which is a major cause of heart disease. This means that adding a serving of strawberries to your daily routine can significantly reduce your risk of cardiovascular disease.”
LDL-cholesterol
LDL cholesterol, or low-density lipoprotein, is a type of cholesterol that is transported through the body via lipoproteins. It is often known as ‘bad cholesterol’ because high levels of it can lead to health problems. When there is too much LDL cholesterol in the blood, it can build up in the walls of blood vessels, which can lead to narrowing and hardening of the blood vessels. This increases the risk of cardiovascular diseases, such as heart attacks and strokes.
It does not matter whether the strawberries are fresh, frozen or freeze-dried. Regardless, a daily serving of strawberries has a major impact on cardiometabolic health, especially in people at higher risk of heart disease, the researchers say.
Portion of strawberries
It’s good news. Cardiovascular disease is still one of the leading causes of death worldwide. But eating a serving of strawberries every day is a tasty way to promote your heart health and keep your cholesterol in check. How Many Strawberries Should You Eat? The researchers recommend a daily amount of one to four cups, which amounts to approximately 150 to 600 grams.
Brain
In addition to the benefits for heart health, the study also shows interesting benefits for brain health. This research indicates that strawberries can help slow cognitive decline and protect against dementia. This is due to the high content of flavonoids. Strawberries support cognitive function and help reduce oxidative stress, which is crucial for keeping the brain alert as we age.
All in all, the researchers conclude that strawberries are an easy and tasty way to keep both the heart and brain healthy. “Increasingly, people are looking for natural, diet-based ways to improve their health,” notes researcher Toby Amidor. “Strawberries offer a convenient, tasty and economical option to promote heart health. They are rich in phytonutrients, fiber and vitamins (especially vitamin C) and can easily be added to smoothies, yogurt, salads or eaten as a snack.”
Dutch strawberries
Did you know that the Netherlands produces approximately 60 million kilos of strawberries every year? A large part of this is grown in greenhouses, it reports Nutrition Center. The strawberries are intended for the domestic market, but also for export. Spain is the largest producer of strawberries within the EU. The Netherlands is in seventh place.
The Berry Good News: How Strawberries Can Boost Your Heart and Brain Health
Ah, strawberries! The no-brainer delight of summer picnics and your secret weapon in the eternal war against boring snacks. Eating fruit is as healthy as your therapist’s advice on “making better life choices,” but let’s be honest—a daily portion of strawberries is actually packing a punch for your heart and brain health!
Your Heart Will Thank You
Now, you might think strawberries are just an Instagram-worthy garnish for your cakes, but researchers have concluded that they are more than just a pretty face. Based on a rigorous analysis of 47 clinical trials and 13 observational studies published between 2000 and 2023, these little ruby gems are screaming “eat me!” and for good reason!
Researchers have highlighted that strawberries are rich in polyphenols and fiber. What’s that mean for you? In layman’s terms, it helps to lower that pesky LDL cholesterol (the kind that could make your heart do a bad impression of an overstuffed suitcase at the airport!). Roberte Holt, one of the researchers on this heart-throb of a study, claims that eating strawberries regularly can lower cholesterol levels and combat inflammation—one of the main culprits of heart disease. “So, throwing a few strawberries into your routine might just make your heart hum that ‘I Will Survive’ anthem instead of crawling to the emergency room,” Holt quips!
Let’s Talk About LDL-cholesterol
Now I know what you’re thinking, “Isn’t LDL like that friend who always crashes on your couch and eats all your food?” Yes, exactly! LDL cholesterol, or low-density lipoprotein, is often deemed the ‘bad cholesterol’ because high levels lead to health problems—like a heart attack or stroke—talk about escorting you to the exit faster than a bouncer at a nightclub!
But don’t fret! Whether they’re fresh, frozen, or freeze-dried, about one to four cups of strawberries a day can significantly impact your cardiometabolic health, especially if you’re already at risk of heart disease. That’s right, you can load up on some berries while pretending you’re still indulging in your guilty pleasure!
The Brain Drain
But wait, there’s more! Strawberries not only keep your heart ticking like a finely tuned Swiss watch but also support your brain health. According to research, these fruity diamonds may help slow cognitive decline and protect against dementia. Thanks to their high flavonoid content, strawberries are like the personal trainer for your brain, helping to keep your cognitive function intact and warding off that annoying thing we call oxidative stress. You can practically feel your neurons doing a happy dance!
How Many Strawberries Should You Eat?
So, how many strawberries should you munch on? The magic number ranges from one to four cups daily, which translates to approximately 150 to 600 grams. It sounds like a lot, but let’s be real—if you can binge-watch an entire season of a TV show in one sitting, you can certainly house a few cups of strawberries, right?
All About Those Dutch Strawberries
Did you know that the Netherlands churns out around 60 million kilos of strawberries annually? Yes, that’s a lot of berries! They grow them in greenhouses with the kind of dedication that would make your grandma proud. While they primarily cater to their domestic market, those sweet exports jetted off to other countries are just the cherry—err… strawberry—on top!
In a world where cardiovascular disease remains a leading cause of death (yikes!), eating strawberries daily is not just a sweet treat; it’s a simple, delicious way to promote heart health. So, if you’ve got a bowl of strawberries in your fridge, you’ve got yourself a prescription for both your heart and brain, with a side of vitamin C!
Wrapping It Up with a Cheeky Bow
In summary, strawberries are more than just a culinary delight—they’re your heart’s best friend and a brain booster, all wrapped in a succulent red package. So go ahead, make it a daily habit to indulge in some strawberries. Your taste buds… and your body will thank you for it!
Now, if you’ll excuse me, I’ve got a date with a strawberry smoothie that I’m pretending is a fancy cocktail. Cheers to health, sweetness, and a bit of cheeky fun!
