Strawberries bolster heart and brain health, study reveals
The berry that lowerers triglyceride levels and LDL cholesterol amounts.
California-based researchers have delved into the implications of strawberries for cardiovascular and cognitive health, unveiling a myriad of beneficial effects. The comprehensive review of 47 clinical trials and 13 observational studies published between 2000 and 2023 offers fascinating insights into the heart-healthy and brain-boosting properties of this popular fruit.
Heart Health Benefits- The team found that the polyphenols and fiber in strawberries help lower LDL (bad) cholesterol and triglycerides, whilst reducing inflammation. This contributes to improved overall heart health and helps manage cardiovascular risk factors more effectively.- Strawberries' rich flavonoid content has the potential to slow down cognitive decline and offer protection against dementia, thereby supporting cognitive function and combating aging-related oxidative stress.
These benefits hold true whether strawberries are consumed fresh, frozen, or freeze-dried, and they are realized when daily intake ranges between one and four cups.
Dr. Roberta Holt, lead researcher at the University of California, Davis, states, "Strawberries are teeming with phytonutrients that benefit heart health. Our review shows that regular strawberry consumption not only lowers cholesterol but also reduces inflammation, a major driver of heart disease. By incorporating a cup of strawberries into your daily routine, you could significantly reduce your risk of cardiovascular events."
Registered dietician and author Toby Amidor adds, "Strawberries are a rich source of nutrients including phytonutrients, fiber, and vitamins, particularly vitamin C. These versatile fruits can be easily added to smoothies, yogurt, salads, or enjoyed as a snack."
Pesticide Precautions
While the benefits of strawberries are undeniable, it's essential to be aware of pesticide contamination. For years, strawberries have topped the Environmental Working Group's (EWG) Dirty Dozen list of foods with the highest level of pesticide residue. Strawberries grown on organic farms may still be at risk of exposure due to the use of toxic fumigants during seedling growth before transferring them to organic soil.
To reduce your risk of pesticide exposure, consider the following strategies:- Wash strawberries thoroughly before consumption by soaking them in a bowl of water with a dash of white vinegar, and adding a slice or two of lemon to improve taste.- Engage with your local farmers to discuss their growing practices and seek out the cleanest strawberries.- If feasible, grow your own strawberries in hanging baskets or containers with adequate spacing for healthy plant growth. Vegetable-growing compost is suitable for growing strawberries.
- The science behind strawberries reveals their potential to support brain health, as their rich flavonoid content may slow down cognitive decline and protect against dementia.
- For optimum heart health benefits, the California-based study recommends incorporating a daily intake of one to four cups of fresh, frozen, or freeze-dried strawberries into your health-and-wellness routine.
- Strawberries' nutritional profile includes phytonutrients, fiber, and vitamins, making them a versatile addition to various food-and-drink occasions, such as smoothies, yogurt, salads, or snacks.
- In line with the health-benefits of strawberries, nutritionists advise minding pesticide contamination by following strategies like washing them thoroughly, engaging with local farmers, or growing them organically at home.
- Strawberries have consistently topped the Environmental Working Group's (EWG) Dirty Dozen list due to their high level of pesticide residue, while organic farms may still face risks during seedling growth with toxic fumigants.
- Adopting healthy-cooking practices, such as growing your own organic strawberries and washing them thoroughly before consumption, are essential steps towards reducing the risk of pesticide exposure and maintaining a globally aware nutrition-focused lifestyle.
