6 health benefits of strawberry (with healthy recipes)

The health benefits of strawberries are diverse, among them are the fight against obesity, in addition to helping to maintain good vision.

Its light and striking flavor is the ideal combination that makes this fruit one of the most versatile in the kitchen, very good to be included as a dessert or in salads. In addition, the strawberry has diuretic properties, is rich in vitamin C, which helps in the healing of wounds and also strengthens the blood vessel wall by improving circulation.

The main benefits of strawberry are: 

1. Help prevent cardiovascular disease

Strawberries are rich in fiber and incorporating them into your diet helps to reduce the risk of high blood pressure, stroke and artery disease and helps strengthen your immune system. 

2. Improve mental capacity

The zinc present in strawberries stimulates thinking skills, vitamin C, mental alertness, while vitamin B reduces the levels of homocysteine ​​that can contribute to Alzheimer’s disease.

3. Fight obesity

The proteins, fibers and good fats present in the strawberry cause a feeling of satiety, decreasing the amount of food to be consumed and increasing the time interval between a meal and others. It is the hunger-inhibiting effect that will fight obesity. 

Obesity represents a major risk to a person’s health, but can be dealt with by good eating habits is done with small actions throughout the day. Check out the  main causes of obesity and learn how to avoid them .

4. Maintain eye health 

The  zeaxanthin  is a carotenoideresponsável to give the red color to the fruit and tetanus is present in the strawberry as the human eye. When ingested, this compound helps to protect the eye from sunlight and the sun’s ultraviolet rays, preventing the appearance of cataracts in the future, for example. 

5. Help to keep the skin firm

The vitamin C present in strawberries is one of the main components that the body uses for the production of collagen that is responsible for skin firmness.

6. Strengthen the immune system

Strawberries are a fruit with a high content of vitamin C, a vitamin that helps to strengthen the immune system and increase the production of defense cells, strengthening the body’s natural resistance to infections, such as colds or flu, for example.

Main properties of strawberry

In addition to all the health benefits of strawberries, the fruit also contains antioxidant, anti-inflammatory and healing properties. Check  out what antioxidants are and what they are for .

Nutritional information

ComponentsQuantity in 100 g
Energy34 calories
Protein0,6 g
Fats0,4 g
Carbohydrates5,3 g
Fibers2 g
C vitamin47 mg
Calcium25 mg
Ferro0,8 mg
Zinc0.1 mg
Vitamin B0.05 mg

How to disinfect strawberries

Strawberries must be disinfected at the time they are to be consumed, as disinfecting them earlier can change their color, flavor or consistency. To properly disinfect the fruit, you must:

  1. Wash the strawberries with plenty of water, without removing the leaves;
  2. Place the strawberries in a container with 1 liter of water and 1 cup of vinegar;
  3. Wash the strawberries with a mixture of water and vinegar for 1 minute;
  4. Remove the strawberries and dry on a sheet of paper towel.

Another way to disinfect strawberries is to use special products for disinfecting fruits and vegetables that can be purchased on the market. In this case, the product must be used according to the packaging guidelines.

Healthy recipe with strawberry

The strawberry is an acidic and sweet flavored fruit, great to be included as a dessert, in addition to containing only 5 calories per unit.

Check out healthy recipes with strawberries, diversifying the way you use this fruit on a daily basis.

1. Strawberry and melon salad

This is a fresh salad recipe to accompany lunch or dinner. 


  • Half iceberg lettuce
  • 1 small melon
  • 225 g sliced ​​strawberries
  • 1 piece of cucumber 5 cm, finely sliced
  • Sprig of fresh mint

Ingredients for the sauce

  • 200 ml of plain yogurt
  • 1 piece of cucumber, 5 cm peeled
  • Some fresh mint leaves
  • Half a teaspoon of grated lemon peel
  • 3-4 ice cubes

Preparation mode

Place the lettuce in a container, add the strawberries and cucumber without the peel. Then, mash all the sauce ingredients in a blender. Serve the salad with a little dressing on top.

2. Strawberry mousse 


  • 300 g frozen strawberries
  • 100 g plain yogurt
  • 2 tablespoons of honey 

Preparation mode 

Mix all ingredients in a blender and beat for 4 minutes. Ideally, the mousse should be served right after preparation.

3. Strawberry jam 


  • 250 g strawberry
  • 1/3 lemon juice
  • 3 tablespoons brown sugar
  • 30 ml filtered water
  • 1 spoon of chia

Preparation mode

Cut the strawberries into small cubes. Then in a non-stick pan add the ingredients and cook for 15 minutes over medium heat. You will be ready when you notice that the strawberry is almost completely melted.

Reserve in a glass jar, and keep in the refrigerator for a maximum of 3 months.

4. Strawberry cake


  • 350 g strawberry 
  • 3 eggs
  • 1/3 cup coconut oil
  • 3/4 cup brown sugar
  • bite of salt
  • 3/4 cup rice flour
  • 1/2 cup of quinoa flakes
  • 1/2 cup araruta
  • 1 tablespoon baking powder

Preparation mode 

In a container mix the dry ingredients, right after adding the liquids one by one, until you get a homogeneous dough, finally add the yeast and mix it lightly in the dough. 

Place in a preheated oven at 180º for 25 minutes, in a form combined with coconut oil and rice flour. 

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