I Ate Strawberries Every Day for a Week—Here’s What Happened

Strawberries have always topped my list of favorite fruits, and it turns out, I’m not alone. Strawberries rank as the fourth most sold fruit in the United States, according to the International Fresh Produce Association. It’s easy to see why—they aren’t just delicious; they’re also incredibly versatile. They fit seamlessly into almost any meal or snack and shine in countless low-calorie desserts. (Who can resist dark chocolate-covered strawberries?)

What’s even more impressive? Strawberries also pack a serious health punch. “Strawberries are among the healthiest fruits with high antioxidants, vitamins and fiber,” notes Gillian Culbertson, MS, RD, LD, CSOWM, a clinical registered dietitian at the Cleveland Clinic Center for Human Nutrition. Strawberries also fall into the category of functional foods, meaning they provide health benefits well beyond basic nutrition, explains Culbertson. They support heart and brain health and even promote a healthy gut microbiome.

So, let’s just say I was thrilled when my editors assigned me the task of eating strawberries every day. With my background in family medicine and a nutrition certification, I knew strawberries had their perks, but diving deeper made me appreciate them even more.

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What are the health benefits of strawberries?

Plenty of research supports the idea that strawberries can improve your overall health. A 2021 study in the peer-reviewed journal Antioxidants revealed that consuming strawberries for four weeks significantly enhanced antioxidant levels in the body, improved endothelial function, and reduced inflammation, particularly in adults at risk of cardiometabolic issues.

A 2023 study by researchers at San Diego State University found that regular strawberry consumption could boost both heart and brain health. In just eight weeks, eating two servings per day improved cognitive functions and cardiovascular risk factors like hypertension.

Culbertson breaks down what makes strawberries such a great superfood:

• Low in calories: With just 46 calories and 11 grams of carbohydrates per cup, strawberries are a smart addition to any meal, perfect for a light, summery dessert without overloading on calories.

• Fiber-rich: Each cup offers three grams of fiber, which supports cholesterol management, helps regulate blood sugar by slowing digestion and aids in weight control by keeping you full longer. Fiber also promotes a healthy digestive tract and gut microbiome, potentially reducing the risk of intestinal cancer and supporting regular bowel movements.

• Potassium-packed: Containing 220 milligrams of potassium, strawberries help enhance nerve, heart and muscle function. This mineral is crucial for maintaining fluid balance and can help lower blood pressure and prevent conditions like osteoporosis and kidney stones. Given that many people don’t get enough potassium, strawberries are an excellent choice to fill that gap.

• Vitamin C: Offering more vitamin C per serving than an orange, strawberries are great for your bones, cartilage, skin and blood vessels. They’re essential for wound healing and iron absorption, providing 84 milligrams of vitamin C per cup.

• Folate: Folate is important for healthy cell growth and red blood cell formation. Strawberries are a good source of this vitamin, which benefits overall cellular function.

• Rich in phytochemicals: Strawberries contain beneficial compounds like flavonoids, anthocyanins and quercetin, which have antioxidant, anti-inflammatory and anti-cancer properties. These can help protect against chronic diseases like cardiovascular disease, enhance cognitive function and combat cancer.

Strawberries also offer a host of other vitamins and minerals in smaller amounts, making them an all-around powerhouse for health.

The best way to consume strawberries

You might already know that strawberries often appear on the “dirty dozen” list—a term for the fruits and vegetables most likely to carry pesticide residues. This brings us to an interesting fork in the road: Should we choose organic or not?

Organic strawberries are grown without synthetic pesticides or fertilizers, offering peace of mind for those concerned about chemical exposure. However, as Culbertson notes, “They can also be more expensive. Nutritionally, organically grown and conventionally grown have similar nutritional profiles.”

Culbertson assures that conventional strawberries’ pesticide levels are within the safe limits established for human health, but it’s still wise to wash them thoroughly. Running them under warm water for about 10-20 seconds can help remove any lingering residues. Some experts recommend a vinegar fruit wash.

How do you pick the best strawberries, whether at the market or in the field? Culbertson advises looking for strawberries that are uniformly bright red—since they don’t ripen after being picked. Fresh, green leaves and plump berries are signs of freshness; avoid any that are shriveled or have dry-looking spots.

And keep an eye out for mold, especially if you’re picking your own. Choose berries that are fully ripened and untouched by pests. “It’s important to wash berries, but not until you are ready to eat them. They will keep longer in the refrigerator and freeze well,” Culbertson adds.

Eating strawberries every day

Experts recommend enjoying about one serving of strawberries daily, equivalent to one cup or eight juicy strawberries. Personally, I couldn’t resist doubling up occasionally (inspired by that San Diego State study previously mentioned). Besides strawberries, it’s important to include a variety of colorful fruits and vegetables in your diet to maintain optimal health. The American Heart Association advises aiming for five servings of fruits and vegetables daily.

I chose organic strawberries from my local supermarket to minimize exposure to pesticides and other potential contaminants, such as forever chemicals, though research on their impact is still ongoing.

Strawberries are simply divine on their own, which is how I enjoyed them most of the time. However, I do love a bit of variety. On a couple of days, I tossed them into a spinach salad, and on another, I whipped up a frozen strawberry smoothie for breakfast. They’re also perfect sliced over plain Greek yogurt with a sprinkle of granola—both a hearty and heart-healthy treat. To top off the week, I baked a strawberry banana bread that was a smash hit, winning over not just me but my husband as well.

If you’re looking for another creative way to use strawberries, try making your own jam. Culbertson recommends cooking down the strawberries, then adding chia seeds, lemon juice and an optional sweetener like honey or maple syrup. This homemade jam is a fiber-rich, low-sugar alternative to the available versions in stores.

I had good blood sugar regulation

One of the most noticeable differences during my week of eating strawberries daily was that I experienced stable energy levels and reduced cravings for sweets and carbs—both clear signs of effective blood sugar regulation. Culbertson points out that strawberries are particularly good at helping control blood sugar levels after meals, largely thanks to their fiber content. This fiber slows glucose absorption into the bloodstream, which helps prevent sudden spikes.

I increased my antioxidant levels

Strawberries are packed with antioxidants, so incorporating them into your diet can naturally enhance these protective levels. Culbertson explains that eating strawberries can lower C-reactive protein (CRP), a marker of inflammation in the body, and reduce oxidative stress. Higher antioxidant levels are also associated with improved cognitive health, such as better memory, clearer thinking, and more stable moods, as well as quicker recovery from physical activity.

I reduced my risk of chronic diseases

Due to their nutrient density, regular consumption of strawberries can help reduce the risk of chronic diseases and cancers. Strawberries not only improve heart and brain health but also aid in blood sugar control and lower blood pressure. Additionally, Culbertson points out that they contribute to weight management by keeping you full and promoting a healthy gut flora.

Is it safe to eat strawberries every day?

Yes, it’s safe to enjoy strawberries daily, as long as you’re not allergic to them. Opt for organic strawberries if you can, and make sure to wash them thoroughly. Aim for one serving a day, and balance them with various other fruits and vegetables to ensure a well-rounded diet.

If you’re diabetic and concerned about your fruit intake, experts recommend keeping each serving of fruit to no more than 15 grams of carbohydrates. Fortunately, one serving of strawberries naturally falls within this guideline.

As always, if you have any questions or concerns about incorporating strawberries into your diet, be sure to reach out to your healthcare provider for personalized guidance.

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