Strawberries and grapes are two of the most popular fruits, and for good reason. Both are nutritious, delicious, and widely available. But are these berries and grapes actually good for you? Let’s take a closer look at the nutritional benefits of strawberries and grapes.
Are Strawberries Healthy?
Yes, strawberries are very healthy. Here are some of the top nutrients and health benefits of strawberries:
Fiber
One cup of strawberries contains 3 grams of dietary fiber. This important nutrient helps promote digestive health and may help reduce cholesterol levels. The fiber in strawberries can also help you feel full for longer after eating them.
Vitamin C
Strawberries are packed with vitamin C. One serving provides over 100% of the RDI for this essential vitamin. Vitamin C acts as a powerful antioxidant in your body. It also helps your immune system function properly and aids in iron absorption.
Manganese
With about half your RDI in just one cup, strawberries are an excellent source of the trace mineral manganese. Manganese is necessary for healthy bone development and metabolism.
Antioxidants
In addition to vitamin C, strawberries contain high levels of polyphenols and anthocyanins. These antioxidant compounds help fight free radicals and oxidative stress, which can lead to chronic diseases.
Potential Cancer Prevention
Some research indicates the phytochemicals in strawberries may help prevent cancer by blocking tumor formation and reducing inflammation. However, more human studies are needed.
Heart Health
The fiber, vitamin C, antioxidant compounds and potassium in strawberries all support heart health. Strawberries may help reduce LDL cholesterol oxidation and lower blood pressure.
Anti-Inflammatory Effects
The antioxidants in strawberries help fight inflammation, which contributes to many diseases. Strawberries may be especially useful for reducing inflammation after strenuous exercise.
Blood Sugar Control
Despite their sweet taste, strawberries have a low glycemic index of 40. Plus, studies show anthocyanins in strawberries help regulate blood sugar levels. This makes them an ideal fruit for people with diabetes.
Nutrition Facts
Here is the nutrient content of 1 cup (152g) of whole strawberries:
| Nutrient | Amount |
|---|---|
| Calories | 49 |
| Carbs | 12 g |
| Fiber | 3 g |
| Protein | 1 g |
| Vitamin C | 98% of the RDI |
| Manganese | 25% of the RDI |
| Potassium | 6% of the RDI |
As you can see, strawberries provide vitamins, minerals, fiber and antioxidants with very few calories.
Potential Downsides of Strawberries
Strawberries are highly nutritious and safe for most people when consumed in normal food amounts. However, there are some potential downsides to consider:
– Allergies – Some people are allergic to strawberries and experience symptoms like hives, itching, and swelling when they eat them.
– Pesticide residue – Strawberries are on the EWG’s Dirty Dozen list due to the high amount of pesticide residue frequently found on non-organic varieties. Always wash strawberries before eating.
– High oxalate content – Strawberries contain oxalates, which some people are sensitive to. High oxalate foods can contribute to kidney stones in susceptible individuals.
– Sugar content – Strawberries have 7 grams of natural sugars per cup. Though the glycemic impact is low, people watching their sugar intake might want to eat them in moderation.
As long as you are not allergic, sensitive to oxalates or limiting sugar, strawberries can be enjoyed freely as part of a healthy diet. Choose organic when possible and be sure to wash all strawberries before eating.
Are Grapes Healthy?
Grapes are highly nutritious, delicious and easy to incorporate into a healthy diet. Here are some of the top health benefits of grapes:
Antioxidants
Grapes, especially red and purple grapes, are loaded with antioxidants like resveratrol, anthocyanins, flavonols and catechins. These compounds help protect your cells against damage from free radicals.
Reduce Inflammation
The antioxidants in grapes may lower inflammation throughout the body. This includes reducing inflammatory markers like IL-6 and CRP.
Heart Health
The nutrients in grapes support a healthy heart in various ways. They may decrease blood pressure, protect LDL cholesterol from oxidation, improve artery function and reduce clotting.
Blood Sugar Regulation
Despite having a sweet taste, grapes have a low glycemic index. Plus, compounds like polyphenols appear to improve blood sugar balance. This makes grapes an excellent fruit choice for people with diabetes.
Cancer Prevention
Grapes contain protective compounds like resveratrol, quercetin and anthocyanins that may prevent the development and spread of cancer cells. However, human studies are limited.
Brain Health
The antioxidants and anti-inflammatory compounds in grapes may protect brain cells from oxidative damage and reduce age-related memory loss and neurodegenerative diseases.
Kidney Health
Grape phytonutrients like resveratrol help protect kidney cells from damage. This may prevent kidney stones and slow the progression of kidney disease.
Vision Health
The antioxidants in grapes support eye health by reducing oxidative stress. They may protect against macular degeneration, cataracts and retinal damage from blue light.
Digestive Benefits
Eating grapes may promote the growth of beneficial bacteria in your gut, boost immune function and reduce inflammation. This can improve conditions like IBS and colitis.
Nutrition Facts
Here are the nutrients found in 1 cup (151g) of red or green grapes:
| Nutrient | Amount |
|---|---|
| Calories | 104 |
| Carbs | 27 g |
| Fiber | 1 g |
| Protein | 1 g |
| Vitamin C | 27% of the RDI |
| Vitamin K | 28% of the RDI |
| Potassium | 8% of the RDI |
Grapes contain vitamin C, vitamin K, potassium, and beneficial plant compounds with few calories.
Potential Downsides of Grapes
Grapes are considered safe for most people, but there are some things to be aware of:
– Allergies – Some individuals are allergic to grapes. Allergy symptoms may include hives, headache, and vomiting.
– Pesticide residue – Grapes are on the EWG’s Dirty Dozen list for high pesticide residue. Always wash thoroughly or choose organic.
– Toxicity in dogs – Grapes and raisins contain toxins that can cause kidney damage in dogs. Keep grapes away from your pets.
– High sugar – Grapes have 23 grams of sugar per cup. Portion size is important for those limiting sugar intake or carbs.
– Oxalates – Grapes contain oxalates that can contribute to kidney stones in susceptible people when eaten in excess.
As long as you tolerate grapes well, incorporating them into a healthy diet should not be an issue. Just be conscious of portion sizes if watching your sugar intake.
Comparing Strawberries and Grapes
Though strawberries and grapes both provide benefits, there are some nutritional differences to note:
Calories and carbs
Grapes contain slightly more calories and carbs than strawberries. One cup of grapes has 104 calories and 27 grams of carbs, while strawberries have 49 calories and 12 grams of carbs.
Sugar
Grapes have a higher sugar content. A one cup serving of grapes contains 23 grams of sugar, whereas strawberries have just 7 grams.
Fiber
Strawberries provide more fiber, with 3 grams per cup versus just 1 gram in grapes.
Vitamin C
Strawberries are an excellent source of vitamin C. They provide 98% of the RDI per serving, while grapes have about 27%.
Phytonutrients
Grapes, especially red and purple varieties, tend to be higher in certain antioxidants like resveratrol. Strawberries contain ellagic acid.
Heavy metal concerns
Both made the EWG’s Dirty Dozen list, but grapes are #5 for the most pesticide residue while strawberries rank #2. To minimize exposure, buy organic or wash very thoroughly.
Overall, both fruits provide significant health benefits with very different phytonutrient profiles. Including a mix of strawberries and grapes as part of a balanced diet can provide complementary benefits.
Tips for Selecting and Enjoying Strawberries and Grapes
Follow these simple tips to select, store, and enjoy healthy and delicious strawberries and grapes:
Strawberries
– Look for strawberries that are firm, plump and free of mold. Size does not indicate ripeness or quality.
– Check strawberries before buying. Make sure there are no signs of damage or leaking juices.
– Store unwashed strawberries in the refrigerator in a shallow container lined with a paper towel for up to 3-5 days.
– Wash strawberries just before eating to prevent excess water loss. Pat dry with a paper towel.
– Remove caps and stems before eating or cooking. Enjoy strawberries fresh or use in salads, baked goods, jam, etc.
Grapes
– Choose grapes that are firmly attached to green, pliable stems. Avoid mushy or shriveled grapes.
– Store grapes unwashed in a plastic bag in the refrigerator for 5-7 days. Wash before eating.
– Freeze grapes to enjoy as a healthy snack. Just rinse, pat dry and spread in a single layer on a baking sheet before freezing.
– Add grapes to fruit or chicken salads. Skewer with cheese cubes for an appetizer. Roast grapes drizzled with olive oil.
Conclusion
Both strawberries and grapes provide an array of vitamins, minerals, fiber, antioxidants and plant compounds that offer many health benefits. While there are some slight nutritional differences, the phytonutrient diversity provided by enjoying a variety of colorful fruits and berries as part of a healthy diet is most important.
Aim to consume 2-4 servings of fruit daily as recommended by health authorities. With their delicious flavors and versatility, strawberries and grapes are two nutritious choices to rotate through your diet. Just be mindful of pesticide concerns by buying organic or washing well before eating.