Strawberry which vitamin

Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts. They contain only minor amounts of fat 0. The nutrients in 3. Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3. Strawberries have a glycemic index GI score of 40, which is relatively low 4. This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.

One 3. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases 5 , 6. They have a relatively low GI and should not cause big spikes in blood sugar levels. To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.

Strawberries are a good source of vitamin C, manganese, folate vitamin B9 , and potassium. They contain small amounts of several other vitamins and minerals. Strawberries are loaded with antioxidants and beneficial plant compounds, including:. More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant 15 , Anthocyanins are responsible for the bright colors of fruits and flowers. They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.

Anthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens 21 , Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health 23 , Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2—11 times greater than other fruits 25 , 26 , Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries They have received considerable attention and have been linked to numerous health benefits.

This includes fighting bacteria and a reduced risk of cancer 29 , 30 , The main ellagitannin in strawberries is sanguiin H-6 1. Strawberries contain high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins.

Eating strawberries is associated with a reduced risk of many chronic diseases 31 , 32 , Studies have found a relationship between berries — or berry anthocyanins — and improved heart health 21 , 34 , 35 , Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths 37 , 38 , The recommended daily intake of vitamin C is 90 milligrams for men and 75 milligrams for women.

Strawberries provide an exceptional source of vitamin C, with 1 cup of whole strawberries delivering 85 milligrams. Strawberries contain five of the B-complex vitamins. Thiamin, riboflavin and niacin share similar functions.

One cup of whole strawberries provides about 3 percent of the recommended daily value of these three B vitamins. The same serving size also contains 5 percent of the recommended daily intake for vitamin B-6 and 9 percent of folate. Vitamin B-6 helps the body produce serotonin and steroid hormones.

Folate prevents birth defects because it supports the creation and development of new cells. Both vitamin B-6 and folate lower your risk of developing cardiovascular disease.

Plus, strawberries are a good source of potassium , which has been shown to help protect against heart disease. Eating strawberries may also reduce your chances of having a heart attack. A study from Harvard of nearly , young and middle-aged women found that eating at least three servings a week of strawberries reduced the risk of heart attack by 32 percent. Researchers attributed the effect to high levels of antioxidants called anthocyanins in strawberries. Another small study in the Journal of Nutrition found that people who ate 50 grams about three cups of freeze-dried strawberries a day had lower levels of "bad" LDL cholesterol in their blood after 12 weeks.

Alexandra Caspero , RD, a registered dietitian based in St. Louis, MO, notes, that other studies have found that berries can help reduce platelet aggregation when platelets stick together , another risk factor for heart disease. Regularly eating berries, including strawberries, has been linked to reduced risk of cancers, including esophageal cancer and lung cancer , in animal studies; the research is promising but still mixed in human studies.

Fiber plays an essential role in keeping your gut healthy by feeding it good bacteria. At three grams of fiber in a one-cup serving, strawberries are an excellent source. While there isn't one cause for bloating , foods that are high in fiber and water, like strawberries, counteract gas , says Caspero. And because strawberries are a great source of potassium—a nutrient that counteracts bloat-inducing sodium in your diet—they can also help you lose water weight. When you think of foods high in vitamin C, oranges probably come to mind—but strawberries are also a great source of this antioxidant, with percent nearly milligrams of your daily requirement in just one cup of sliced berries.