Fruit · Berries

Strawberries

Health
ScoreA+

Strawberries are nutrient-dense berries rich in vitamin C, antioxidants, and fiber, making them a foundational food for cardiovascular and metabolic health.

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Why Strawberries scores 94

Nutrient density34

Protein quality6

Fiber content10

Healthy fats5

Bioactive compounds14

Glycemic impact7

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 91%Manganese 24%Vitamin B6 15%Folate 9.8%Copper 9.8%

Nutrition

per_100g

Calories

0.7g

Protein

7.7g

Carbs

0.3g

Fat

Fiber

Health benefits

Cardiovascular disease risk reduction

strong evidence

Anthocyanins and polyphenols improve endothelial function, reduce LDL oxidation, and lower systemic inflammation markers

Enhanced insulin sensitivity and metabolic health

moderate evidence

Ellagic acid and fiber moderate postprandial glucose response and support healthy insulin secretion patterns

Neuroprotection and cognitive preservation

moderate evidence

Flavonoids cross the blood-brain barrier and reduce neuroinflammation, protecting against age-related cognitive decline

Antioxidant and anti-inflammatory action

strong evidence

High anthocyanin and vitamin C content scavenge free radicals and suppress pro-inflammatory cytokines

Bone health support

emerging evidence

Polyphenols promote osteoblast activity and may enhance calcium bioavailability; vitamin K contributes to bone mineralization

Pairs well with

·Pair with dark chocolate (70%+ cacao) because both contain complementary polyphenols that enhance antioxidant bioavailability and create synergistic anti-inflammatory effects
·Combine with almonds or walnuts because their vitamin E and omega-3 fats enhance polyphenol absorption and provide complementary cardiovascular support
·Mix with plain Greek yogurt because the protein slows carbohydrate absorption and the probiotics support gut microbiota diversity beneficial for polyphenol metabolism
·Pair with spinach or kale in smoothies because their lutein and zeaxanthin work synergistically with strawberry anthocyanins for enhanced ocular and neural protection
·Combine with citrus (lemon, orange) because the additional vitamin C boosts iron absorption from the strawberry's trace iron and enhances overall antioxidant status

Practical tips

·Best timing: morning
·Select firm, bright red strawberries with no white or pale patches; this indicates higher anthocyanin concentration and optimal ripeness
·Store unwashed strawberries in a paper towel-lined container in the refrigerator for up to 5 days; remove any moldy berries immediately to prevent spread
·Consume shortly after purchase or freezing, as polyphenol content begins declining within 48 hours post-harvest even under refrigeration
·Wash only immediately before consumption to minimize water-induced nutrient leaching; use gentle running water rather than soaking
·Consider frozen strawberries year-round as they are flash-frozen at peak ripeness, often retaining anthocyanin levels comparable to fresh berries