草莓 （Fragaria ananassa) originated in Europe in the 18th century.

It is a hybrid of two wild strawberry species from North America and Chile.

草莓是鲜红色，多汁且甜的。

它们是维生素C和锰的绝佳来源，还含有相当数量的叶酸（维生素B9）和钾。

草莓富含抗氧化剂和植物化合物，这可能对心脏健康和血糖控制有好处（ 1 ，，，， 2 ).

Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts.

本文告诉您有关草莓所需的一切。

草莓主要由水(91%)和汽车bohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).

The nutrients in 3.5 ounces (100 grams) of raw strawberries ( 3 ） 是：

  • Calories:32
  • 水：91％
  • Protein:0.7 grams
  • 碳水化合物：7.7克
  • Sugar:4.9克
  • Fiber:2grams
  • 胖的：0.3克

Carbs

新鲜的草莓水中很高，因此它们的总碳水化合物含量非常低 - 每3.5盎司（100克）少于8克碳水化合物。

The net digestible carb content is fewer than 6 grams in the same serving size.

Most of these berries’ carbs come from简单的糖— such as glucose, fructose, and sucrose — but they also contain a decent amount of fiber.

草莓的血糖指数（GI）得分为40，相对较低（4).

这意味着草莓不应导致血糖水平的大峰值，并且被认为对糖尿病患者安全。

Fiber

Fibercomprises around 26% of the carb content of strawberries.

One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble.

Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases ( 5 ，，，， 6 ).

SUMMARY

Strawberries’ carbs consists mainly of fibers and simple sugars. They have a relatively low GI and should not cause big spikes in blood sugar levels.

草莓中最丰富的维生素和矿物质是：

  • 维生素C。Strawberries are an excellent source ofvitamin C，一种免疫和皮肤健康所需的抗氧化剂（ 7 ，，，， 8 ).
  • Manganese.经常在全谷物中大量发现legumes，水果和蔬菜，此痕量元素对于您体内的许多过程很重要（ 9 ).
  • Folate (vitamin B9).叶酸中的一种B族维生素之一对于正常组织生长和细胞功能很重要，对于孕妇和老年人来说， 10 ，，，， 11 ，，，， 12 ).
  • Potassium.该矿物质参与许多基本身体功能，例如调节血压（ 13 ，，，， 14 ).

To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.

SUMMARY

Strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. They contain small amounts of several other vitamins and minerals.

Strawberries are loaded withantioxidantsand beneficial plant compounds, including:

  • Pelargonidin。The main anthocyanin in strawberries, this compound is responsible for the bright red color (15).
  • 椭圆酸。在草莓中发现了大量的硫酸酸是一种多酚抗氧化剂，可能具有许多健康益处（16).
  • Ellagitannins。Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut (16).
  • Procyanidins.这些是在草莓肉和种子中常见的抗氧化剂，可能具有有益的健康作用（ 17 ，，，， 18 ，，，， 19 ).

花青素

More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant (15，，，，20).

花青素are responsible for the bright colors of水果and flowers.

They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.

花色苷含量通常与颜色强度成正比，随着果实成熟而大大增加（ 21 ，，，， 22 ).

Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health ( 23 ，，，， 24 ).

Ellagitannins and ellagic acid

Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits ( 25 ，，，，26，，，， 27 ).

Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries ( 28 ).

They have received considerable attention and have been linked to numerous health benefits. This includes fighting bacteria and a reduced risk of cancer ( 29 ，，，， 30 ，，，， 31 ).

The main ellagitannin in strawberries is sanguiin H-6 ( 1 ).

SUMMARY

草莓中含有大量有益的植物化合物和抗氧化剂，例如pelargonidin，Ellagic Acid，Ellagitannins和procyanidins。

Eating strawberries is associated with a reduced risk of many chronic diseases ( 31 ，，，， 32 ，，，， 33 ).

草莓可以改善心脏健康，降低血糖水平并帮助预防癌症。

Heart health

Heart disease is the most common cause of death worldwide.

Studies have found a relationship between berries — or berry anthocyanins — and improvedheart health（（ 21 ，，，， 34 ，，，， 35 ，，，， 36 ).

成千上万的人中的大量观察性研究将浆果消费与与心脏有关的死亡风险较低联系（ 37 ，，，， 38 ，，，， 39 ).

According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function ( 40 ).

草莓也可能（ 21 ，，，， 23 ，，，， 41 ，，，， 42 ，，，， 43 ，，，， 44 ):

  • 改善血液抗氧化剂状态
  • decrease oxidative stress
  • reduce inflammation
  • improve vascular function
  • improve your blood lipid profile
  • reduce the harmful oxidation of LDL (bad) cholesterol

The effects of freeze-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied intensely — mainly in overweight or obese individuals.

补充4-12周后，参与者的几个主要危险因素显着降低，包括LDL（坏）胆固醇，炎症标记和氧化的LDL颗粒（ 45 ，，，， 46 ，，，， 47 ，，，， 48 ，，，， 49 ).

Blood sugar regulation

当消化碳水化合物时，您的身体会将它们分解成简单的糖，并将其释放到您的血液中。

然后，您的身体开始分泌胰岛素，该胰岛素告诉您的细胞从血液中捡起糖并将其用于燃料或储存。

血糖调节和高糖饮食的失衡与肥胖，2型糖尿病和心脏病的风险增加有关（ 50 ，，，， 51 ，，，， 52 ).

Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and胰岛素following a carb-rich meal, compared to a carb-rich meal without strawberries ( 53 ，，，， 54 ，，，， 55 ，，，， 56 ).

Thus, strawberries may be particularly useful for preventing metabolic syndrome and type 2 diabetes.

Cancer prevention

癌症是一种以异常细胞生长不受控制的疾病。

Cancer formation and progression is often linked to oxidative stress and chronic inflammation ( 57 ，，，， 58 ).

许多研究表明，浆果可以通过抵抗氧化应激和inflammation（（ 59 ，，，， 60 ，，，， 61 ).

草莓已显示可抑制口腔癌和人肝癌细胞中的动物的肿瘤形成（ 62 ，，，， 63 ).

The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells ( 64 ，，，， 65 ).

More human research is needed to improve the understanding of the effects of strawberries oncancer在得出任何可靠的结论之前。

SUMMARY

Strawberries may decrease your risk of heart disease and cancer, as well as help regulate blood sugar.

Strawberries are usually well tolerated, but过敏很普遍 - 尤其是在幼儿中。

草莓中含有一种蛋白质，可引起对桦木花粉敏感或apples- 一种称为花粉食品过敏的疾病（ 66 ，，，， 67 ，，，， 68 ).

Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat, as well as breathing problems in severe cases ( 69 ).

The allergy-causing protein is believed to be linked to strawberries’ anthocyanins. Colorless, white strawberries are usually well tolerated by people who would otherwise be allergic ( 70 ).

此外，草莓中含有甲状腺腺体在患有甲状腺问题的人中的功能（ 71 ).

SUMMARY

草莓过敏很普遍，尤其是在儿童中。对桦木花粉或苹果敏感的人可能会在食用草莓后出现症状。

Strawberries are low in calories, delicious, and healthy.

They are a good source of many vitamins, minerals and plant compounds — some of which have powerful对健康的益处。

The health benefits include reduced cholesterol, blood pressure, inflammation, and oxidative stress.

Furthermore, theseberries可能有助于防止大峰值在血糖d insulin levels.

Strawberries are an excellent addition to a healthy diet.