Strawberries are very popular power fruits that taste best in summer. They are not only very tasty, but also very healthy and contain various vitamins and minerals. They are also low in calories because they consist almost entirely of water.
In this article, we will look at the different vitamins found in strawberries. It will also explain whether strawberries can help with various diseases and alternatives to the vitamins from strawberries will also be discussed.
the essentials in brief
- Strawberries contain many important vitamins that are essential for the body. The vitamin C content in particular is very high and sometimes even higher than in many other types of fruit. The daily vitamin C requirement can be easily covered by strawberries.
- Various diseases can be counteracted because strawberries have an anti-inflammatory effect. The vitamins and minerals have a positive effect on the heart, for example, in cancer, obesity or dementia.
- Since strawberries are very seasonal, there are alternative ways to get your vitamin C content anyway. For example, you can use other berries or freeze-dried strawberries. In the worst case, you can also use vitamin C supplements or other vitamin supplements to cover your daily needs.
Vitamins in strawberries: what you should know
Our body needs various vitamins that are essential for life. Strawberries also contain various vitamins, which are good for our body. But there are also differences in the vitamin content depending on whether you want to consume dry fruit or fresh fruit.
Strawberries in a shake taste delicious and offer a lot of vitamin C. (Image source: unsplash / Denis Tuksar)
The vitamins contained in strawberries can counteract diseases and strawberries also offer benefits during pregnancy.
What are vitamins?
Vitamins are vital for the body. On the one hand, they are required for the cells or are also essential for the bones and our metabolism. There are two different types of vitamins. There are fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins include vitamins A, D, E, and K. Vitamin C , B1, B2, B6, B12, niacin, pantothenic acid, biotin, and folic acid are water-soluble vitamins.
What vitamins are in strawberries?
Strawberries are particularly rich in vitamin C and in some cases the vitamin C content is higher than in other healthy fruits. Strawberries also contain a high dose of folic acid. Furthermore, important micronutrients, minerals and phenolic substances are present in strawberries. All these factors ensure that strawberries have an anti-inflammatory effect. (1)
As already mentioned, strawberries contain some minerals. Strawberries contain a particularly large amount of folate, but the calcium content is also high. Vitamin E and B are also in strawberries, but in significantly smaller amounts than vitamin C. The vitamin C content is so high that the vitamin C requirement is already covered with 100 grams of strawberries. Lastly, strawberries also contain beta-carotene.
| nutritional values | per 100g |
|---|---|
| energy | 32 calories |
| sodium | 3 mg |
| potassium | 160 mg |
| calcium | 20 mg |
| magnesium | 15 mg |
| phosphate | 25 mg |
| iron | 0.6 mg |
| zinc | 0.3 mg |
| beta-carotene | 15 µg |
| vitamin E | 0.1 mg |
| Vitamin B1 | 0.03mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B6 | 0.06 mg |
| folic acid | 45 mcg |
| vitamin C | 55 mg |
The table lists all nutrients contained in strawberries. This will give you an idea of how much vitamin C is in strawberries compared to other nutrients. The vitamin C content is in the double-digit range while vitamin B1, for example, is not even in the single-digit range on 100g of strawberries.
However, the vitamin C content of strawberries depends on various factors. Other strawberry varieties or the storage process can have an impact on how much vitamin C the strawberries contain. Heat or cold also play an important role in relation to the nutrients in strawberries. (2)
What effects do the vitamins in strawberries have on the body?
Strawberries are high in folic acid and help with cell division in the body. Iron, potassium or magnesium are also very essential for the body as they strengthen the immune system. The antioxidants in strawberries slow down cell aging. Among other things, the vitamins C, B and E in strawberries have a positive effect on the heart and blood vessels.
Strawberries have an incapacitating property. The vitamins and phenolic compounds contained in strawberries have a preventive effect on diseases and can detoxify free radicals. Diseases can be reduced and counteracted by the vitamins in strawberries. Furthermore, the phenolic compounds protect the human DNA and support the metabolism. (3)
In addition, vitamin C and the polyphenols from strawberries help reduce oxidative stress in a high-calorie diet. As a result, no chronic disease can develop from it or the development of this disease can be slowed down. (4)
Vitamin C in strawberries can prevent various diseases.
Strawberries contain bioactive compounds and are a food source where this compound is at its best. The phenolic compounds contained in strawberries have a positive effect on the cardiovascular system and protect the body. Among other things, also against cancer or reduce the risk of getting cancer. (5)
Negative effect of strawberries
Furthermore, strawberries help to get the digestion going because they contain a lot of fiber. However, if you suffer from an intolerance or allergy, side effects may occur when eating strawberries.
A box full of strawberries can already cover the daily vitamin C requirement. (Image source: unsplash.com / Bianca Ackermann)
As already mentioned, side effects can also occur. An overdose of vitamin C, which is present in very high amounts in strawberries, can lead to headaches, nausea, migraines or even vomiting. An increased amount of vitamin C could also lead to the formation of kidney stones. (6)
Is there a difference between the vitamin content in dried and fresh strawberries?
Since strawberries are a seasonal fruit, it is not possible to eat fresh strawberries all year round. There are also dried strawberries. Since strawberries consist almost entirely of water and this is removed during a drying process, vitamins are also lost, depending on how severe the drying process is.
This also has an effect on the vitamin C that is otherwise contained in so much. Because of this, there is a huge difference between the vitamin content in dried and fresh strawberries. The vitamin C content in dried strawberries is significantly lower. There are also differences in the content of the vitamin because there are different ways of drying fruit. (7)
Freeze Dried Strawberries
The freeze-dried strawberries have been dehydrated and can therefore be eaten all year round. Since the water content is reduced in freeze-dried strawberries, their nutrient density is significantly higher than in fresh strawberries. This is because the strawberries are freeze dried directly once the strawberries are fully ripe.
Advantages- Also available in winter
- Higher nutrient density
- Contain fewer vitamins than fresh strawberries
- Fructose density is also higher
Dried Strawberries
With dried strawberries, the liquid is also removed from the strawberries, but less water is removed. Since heat is also used in this type, some vitamins are also affected here. There are significantly fewer vitamins in dried strawberries.
Advantages- Also available in winter
- Good for digestion
- Sulfur is used for the color of strawberries
- Oil is used in the process
- A lot of calories
Which diseases can be alleviated by the vitamins in strawberries?
Because strawberries are anti-inflammatory, their vitamins also help reduce obesity. Heart diseases can be reduced by the vitamins contained in strawberries or the risk of developing heart disease can be minimized. Strawberries can also help prevent cancer or fight diabetes. (8th)
Strawberry vitamins may help reduce various risk factors for atherosclerosis. Regular consumption of strawberries reduces cholesterol levels. However, blood pressure is not affected by the vitamins in strawberries. Thus, although the vitamins contained in strawberries have an impact on the risk factors of atherosclerosis, many factors are not changed. Vitamin C helps slow down the process of atherosclerosis. (9)
Strawberries can prevent cancer.
The antioxidants found in strawberries can reduce the risk of cancer developing. Furthermore, the phenolic compounds in strawberries also have an effect on cancer. Strawberries can be used in cancer as a chemopreventive and therapeutic agent because they help reduce tumor volume. (10)
Strawberries also have a positive effect on Alzheimer's dementia. Due to the high vitamin C content in strawberries, the Alzheimer's process can be slowed down and the risk of developing Alzheimer's can also be reduced. (11)
What are the effects of the vitamins in strawberries during pregnancy?
The mineral folate is particularly important during pregnancy because it is responsible for the healthy development of the baby. Since strawberries contain a particularly large amount of folate, they help the baby to continue to develop well and the folate helps with cell division. The other vitamins and minerals it contains are also important for the mother's body. Strawberries are therefore very suitable as a snack during pregnancy.
During pregnancy, the need for vitamins and minerals is significantly higher than normal. The need for folic acid increases in particular. To prevent gestational diabetes from developing, it makes a lot of sense to eat fruit, i.e. strawberries. In this way, among other things, the vitamin C requirement can also be covered. Dried strawberries are also very suitable, as it is important to consume foods with a high nutrient density. Strawberries also ensure that iron absorption is improved during pregnancy. (12)
What alternatives are there to vitamins from strawberries?
Due to the seasonal occurrence of strawberries, fresh strawberries are only available in summer. So that the vitamin requirement, especially the vitamin C requirement, does not suffer, we have listed some alternatives to the vitamins from strawberries below.
- Other types of berries: Other types of berries can also be used as a source of vitamins. Since the different types of berries overlap in their flowering time, you can continue to take vitamins with blueberries at a later time, for example.
- Freeze-dried strawberries: This alternative is particularly good in winter so that you can still take vitamin C. You can buy freeze-dried strawberries at any time of the year to cover your vitamin needs.
- Vitamin C Supplements: Vitamin C supplements can be taken as an alternative to a natural source of vitamin C. This can cover your daily vitamin C content.
If there is no other solution and you need to take vitamin C, you can also use supplements. (Image source: unsplash / Amanda Jones)
The alternatives briefly listed above are explained in more detail below.
Other berry varieties
In order to continue to get vitamins and there are no fresh strawberries left, you can use other types of berries. Blueberries, for example, are available longer and also offer a lot of vitamins. The vitamin C content is also very high here. Raspberries are also available until autumn and contain many vitamins, such as vitamin C or vitamin B.
They ensure good digestion because they are very rich in fiber. Blackberries are also a good source of vitamin C. They also provide a lot of vitamin E.
Freeze Dried Strawberries
As mentioned above, freeze-dried strawberries offer many advantages because they can be purchased all year round. They also provide many vitamins, but less than in fresh strawberries. Fresh strawberries are best for naturally meeting vitamin C needs.
The calorie count of freeze-dried strawberries is very high because they have a significantly higher nutrient density. For this reason, one should not consume too many of them. This does not have to be taken into account with fresh strawberries, as they consist mostly of water.
Vitamin C supplements
You can also take vitamin C supplements to meet your vitamin C needs. However, it is very important to make sure that you do not take too much vitamin C. If this is the case, it could lead to stomach problems. For this reason, you should only take up to 1g of vitamin C per day. So if you cannot cover your vitamin C needs with berries, possibly because of an intolerance, vitamin C supplements may be suitable for you.
Conclusion
The vitamins in strawberries are very important for the body and offer many benefits because they contain a lot of vitamin C and have an antioxidant effect. The vitamins contained in strawberries can alleviate or even completely combat various diseases. Among others, the phenolic compounds have a strong effect on the body and can protect it. During pregnancy, strawberries can have a positive effect on the development of the baby.
Since strawberries are only available seasonally, there are some alternatives, such as freeze-dried strawberries. However, they should only be taken as a substitute because they do not provide the same vitamin content as fresh strawberries. In addition, dried or freeze-dried strawberries not only offer advantages, but also disadvantages. Strawberries are the perfect vitamin booster for the body and they also taste delicious.
Individual proofs(12)
- Giampieri F, Alvarez-Suarez JM, Mazzoni L, Romandini S, Bompadre S, Diamanti J, Capocasa F, Mezzetti B, Quiles JL, Ferreiro MS, Tulipani S, Battino M. The potential impact of strawberry on human health. Nat Prod Res. 2013 Mar;27(4-5):448-55. doi: 10.1080/14786419.2012.706294. Epub 2012 Jul 13. PMID: 22788743.
- Basu A, Nguyen A, Betts NM, Lyons TJ. Strawberry as a functional food: an evidence-based review. Crit Rev Food Sci Nutr. 2014;54(6):790-806. doi: 10.1080/10408398.2011.608174. PMID: 24345049.
- Giampieri F, Forbes-Hernandez TY, Gasparrini M, Alvarez-Suarez JM, Afrin S, Bompadre S, Quiles JL, Mezzetti B, Battino M. Strawberry as a health promoter: an evidence based review. food function 2015 May;6(5):1386-98. doi: 10.1039/c5fo00147a. PMID: 25803191.
- Oviedo-Solís CI, Cornejo-Manzo S, Murillo-Ortiz BO, Guzmán-Barrón MM, Ramírez-Emiliano J. Los polifenoles de la fresa disminuyen el estrés oxidativo en enfermedades crónicas [Strawberry polyphenols decrease oxidative stress in chronic diseases]. Gac Med Mex. 2018;154(1):80-86. Spanish. doi: 10.24875/GMM.17002759. PMID: 29420521.
- Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive Compounds and Antioxidant Activity in Different Types of Berries. Int J Mol Sci. 2015 Oct 16;16(10):24673-706. doi: 10.3390/ijms161024673. PMID: 26501271; PMCID: PMC4632771.
- Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2020 Nov 30]. In: StatPearls [web]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-
- Kowalska J, Kowalska H, Marzec A, Brzezińiski T, Samborska K, Lenart A. Dried strawberries as a high nutritional value fruit snack. Food Science Biotechnology. 2018 Jun; 27(3): 799-807. doi: 10.1007/s10068-018-0304-6. PMID: 29937683.
- Afrin S, Gasparrini M, Forbes-Hernandez TY, Reboredo-Rodriguez P, Mezzetti B, Varela-López A, Giampieri F, Battino M. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies. J Agric Food Chem. 2016 Jun 8;64(22):4435-49. doi: 10.1021/acs.jafc.6b00857. Epub 2016 May 31. PMID: 27172913.
- Basu A, Du M, Wilkinson M, Simmons B, Wu M, Betts N, Xu Fu D, Lyons T. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutr Res. 2010 July ; 30(7): 462-469. doi:10.1016/j.nutres.2010.06.016.
- Somasagara RR, Hegde M, Chiruvella KK, Musini A, Choudhary B, Raghavan SC. Extracts of Strawberry Fruits Induce Intrinsic Pathway of Apoptosis in Breast Cancer Cells and Inhibits Tumor Progression in Mice. PLoS One. 2012; 7(10):e47021. doi: 10.1371/journal.pone.0047021. PMID: 23071702.
- Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC. Association of Strawberries and Anthocyanidin Intake with Alzheimer's Dementia Risk. nutrients. 2019 Dec; 11(12): 3060. doi: 10.3390/nu11123060. PMID: 31847371.
- Koletzko B, Cremer M, Flothkötter M, Graf C, Hauner H, Hellmers C, Kersting M, Krawinkel M, Przyrembel H, Röbl-Mathieu M, Schiffner U, Vetter K, Weißenborn A, Wöckel A. Diet and Lifestyle Before and During Pregnancy - Practical Recommendations of the Germany-wide Healthy Start - Young Family Network. Obstetrics Frauenheilkd. 2018 Dec; 78(12): 1262-1282. doi: 10.1055/a-0713-1058. PMID: 30655650.
