It’s difficult to resist a perfectly ripe strawberry, isn’t it? In fact, they’re one of the most popular berry fruits in the world. And their health-giving properties are nothing new – ancient Romans used strawberries to treat everything from depression to fever and sore throats.
Yet did you know it’s not just the sweet red part that’s good for us? Atop each juicy strawberry is a leafy top, called the calyx. Each year, tons of strawberry tops are discarded and chucked away as waste. But this humble leafy crown is actually edible, and may hold the key to unlocking some exciting health benefits.
10 health benefits of strawberries
Here are 10 health benefits of munching your way through whole strawberries – leafy bottoms and all.
1. A portion of strawberries contains more vitamin C than an orange
“Strawberries provide a daily vitamin C boost, and in fact, contain more vitamin C than oranges,” says Dr Emma Derbyshire, British Summer Fruits public health nutritionist. “Just seven strawberries (80g – a portion) provide the recommended daily amount of vitamin C, which contributes to the normal function of the immune system, along with the reduction of tiredness and fatigue.”
2. They’re a rich source of antioxidants
Antioxidant-rich foods are important to help protect your cells against the effects of free radicals — harmful molecules produced from pollution, sunlight, smoke and even prolonged exercise. “Strawberries are a rich and diverse source of antioxidants. However, what’s less well known is that strawberry calyx contains antioxidants too,” says Lily Soutter, a nutritionist speaking on behalf of Seasonal Berries. “One study, which looked at the fruits and leaves of blackberries, strawberries, and raspberries, found the leaves have a high ORAC value (a measure of the antioxidant capacity of different foods). However it’s important to note that as leaves become older, the ORAC value decreases, so the leaves of fresh strawberries are likely to provide the highest antioxidant value.”
3. They support the immune system
Adding a punnet of strawberries to your shopping basket will help support your immune system too. “Not only is the whole strawberry rich in plant antioxidants, but the red fleshy part is also extremely rich in the antioxidant vitamin C,” says Soutter. “In fact, eating just eight strawberries (80g) can provide as much as 115% of your daily vitamin C intake. Many associate oranges with vitamin C, but strawberries are actually a higher source per 100g.”
4. They may help with blood sugar regulation
Next time you’re thinking of pasta for dinner, try following up your meal with a bowl of fresh strawberries for pud. Research suggests eating strawberries, alongside a carbohydrate-rich meal, may help to reduce spikes in blood sugar and insulin levels. “Improving blood sugar control and insulin sensitivity can be helpful for preventing metabolic syndrome and type 2 diabetes,” says Soutter. “While it’s not clear why strawberries may have this blood sugar balancing effect, some studies have suggested that it may be down to their rich content of polyphenols (antioxidants), which may influence carbohydrate digestion and absorption.”
5. They may have antimicrobial effects
As well as being delicious to eat, strawberries could also have a beneficial effect on the reproduction of bacteria and parasites in the body. “One study analysed the tops and leaves of 200 strawberry plants, and found their large and diverse range of polyphenols are defensive against harmful microbes, and may even have benefit to human health,” says Soutter. “While these results are certainly exciting, much more research into strawberry leaf polyphenols in relation to human health is required.”
6. They may improve heart health
“Numerous studies have found an association between strawberry consumption and improved cardiovascular health,” explains Soutter. “It appears their high content of berry anthocyanins may play a role in reducing inflammation and oxidative stress, blood pressure, and even improving our cholesterol profile.
“While it’s too early to state if strawberry calyx can actually lower blood pressure, one promising study showed potential vasodilatory [widening of blood vessels] effects,” says Soutter. “The study used water extracts of the strawberry leaf and showed an improvement in blood flow within isolated animal aortic rings.”
7. They can help with weight management
Strawberries are one of the most guilt-free snacks going; they can satisfy a sweet craving, yet are surprisingly low in sugar and calories. “With just 6g of sugar and 33 calories per 100g, they can provide the sweet fix we desire while keeping our waistlines trim,” says Soutter. “And for an even more indulgent option, try dipping strawberries into antioxidant-rich dark chocolate and coconut flakes.”
8. They can help treat puffy eyes
Dermatologist Abigail James says strawberries contain anthocyanins (the antioxidant that creates their red colour), which are a great support to the circulatory system. “They also have slightly astringent properties making them good for treating puffy eyes,” she says. “As an alternative to slices of cucumber, take strawberries straight from the fridge, cut them in half and glide them under the eye area.”
9. Strawberries can help promote healthy skin
Health benefits of strawberries extend to your skin. Strawberries contain natural AHAs (alpha hydroxy acids), which are widely used within the skincare industry for their skin brightening and exfoliating effects. “Strawberries and blueberries are often used alongside other fruits for their skin rejuvenation effects,” says James. “Strawberries might also be good for your breakouts – they contain a natural form of salicylic acid which is widely used as a clinical antibacterial ingredient.”
10. Strawberries are great for lustrous hair
“Strawberries are also great for your hair and scalp,” says James. “The vitamins and AHAs help stave off dandruff, while the high levels of vitamin C encourage better iron absorption which can promote healthy hair growth. Plus, because they’re loaded with silica, [so] can support split ends and thick lustrous hair too.”
Easy ways to include more strawberries – and their tops – in your diet
- Add both to smoothies.
- Make strawberry leaf tea using the stalks and leaves. Leave both to brew for a few minutes in boiling water.
- Create your own salad dressing by soaking the berries, including the tops, in balsamic vinegar for at least 48 hours.
- Infuse your drinking water by dropping sliced strawberries and their leaves into your jug or bottle.
- Whizz up your strawberries in a blender to create a compote that can be used as a breakfast topping.
How to make Nathan Outlaw’s strawberries, elderflower custard and strawberry champagne sorbet
