Strawberries are one of my favorite fruits. I have a cup of frozen organic strawberries every day in my morning smoothie, and when summer comes, I hit the local organic farm every week of the season to pick my own.

The great thing about strawberries is they’re not just juicy, sweet and tasty. They have a ton of health benefits.

Research shows they’re great for lowering blood sugar and supporting the health of our blood vessels. A study in mice indicate they can reduce colon inflammation caused by inflammatory bowel disease (IBD).

And they contain an antioxidant, fisetin, that has been shown to protect the brain and even defend against pain and osteoporosis.

Now there’s evidence their effects on triglycerides and LDL reinforce the health benefits of strawberries…

Strawberries protect your brain and heart

Researchers from the University of California, Davis reviewed findings from 47 clinical trials and 13 observational studies published between 2000 and 2023 to shed light on exactly how strawberries benefit heart and brain health.

Their conclusions were heartening…

• They found strawberries contain polyphenols and fiber that help lower levels of LDL (the “bad”) cholesterol and triglycerides — while reducing inflammation (which is now seen as a significant heart disease biomarker). This supports overall heart health and better management of cardiovascular risk factors.
• And that’s not all. The study suggests the rich flavonoid content of strawberries may help delay cognitive decline and protect against dementia. In other words, strawberries may support cognitive function and combat oxidative stress, both of which help keep the aging brain sharp.

These benefits were realized whether the strawberries were fresh, frozen or freeze-dried. And to get them, participants consumed between one and four cups of strawberries daily.

“Strawberries are rich in phytonutrients that benefit heart health,” says Dr. Roberta Holt, lead researcher of the study at University of California, Davis. “Our review found that regular strawberry consumption not only lowers cholesterol but also helps reduce inflammation, which is a key driver of heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events.”

“People are seeking natural, food-based solutions to manage their health and strawberries offer a convenient, delicious and affordable way to support heart health,” says registered dietician and author Toby Amidor. “They are packed with phytonutrients, fiber and vitamins, particularly vitamin C, and can be easily added to smoothies, yogurt, salads or eaten as a snack.”

Make sure they’re ‘clean’

Triglycerides and LDL can be the hardest components of cholesterol to keep straight, so this is great news. But there’s one big caveat when it comes to consuming strawberries…

For years, strawberries have topped the Environmental Working Group’s Dirty Dozen list of foods most contaminated with pesticides. These include chemicals that have been linked to cancer and reproductive damage, or that are banned in Europe.

To avoid these pesticides, I eat organic strawberries. But I’m aware that this doesn’t completely eliminate my risk. If the strawberry seedlings grown on organic farms were not started there, there’s a good chance they started growing in soil pumped with toxic fumigants before they were transferred to organic soil.

There are a few things you can do to reduce your risk of pesticide exposure from strawberries:

1. Wash your berries. This may not completely guarantee pesticide-free exposure, but it definitely will help remove them. Rinse your berries in a bowl of water with a little bit of white vinegar and add a slice or two of lemon to counteract the vinegar taste.
2. Meet your local farmers. Talk to the farmers at your local farmer’s market to find out their growing practices. That will tell you where you can purchase the “cleanest” strawberries.
3. Grow your own. If you have the space, you can grow strawberries in hanging baskets or in any container large enough to space your plants about 8-10 inches apart, spread the roots out and cover them with soil. Vegetable-growing compost works well for growing strawberries.

Sources:

New study reveals strawberries as a powerful ally for heart health — EurekAlert!

Strawberry (Fragaria x Ananassa) intake on human health and disease outcomes: a comprehensive literature review — Critical Reviews in Food Science and Nutrition

The 2024 Dirty Dozen™ — Environmental Working Group