Strawberries can help fight fatty liver and diabetes

Imagine enjoying some juicy strawberries and getting healthy! Sounds like a dream, right? Well, this could be true. Strawberries are linked with treating the root cause of many diseases, including fatty liver and diabetes.

A 2023 study found that eating strawberries has cardiometabolic benefits, as it may include decreased total and low-density lipoprotein (LDL) cholesterol, increased vascular relaxation and tone, decreased inflammation and oxidative stress, decreased insulin resistance, and decreased blood sugar. As strawberry reduces insulin resistance, which is the root cause of diabetes and fatty liver disease, it helps to keep these diseases at bay. Clinical trials have linked strawberries to improving various markers for cardiovascular disease, including lipid levels.

“The Global Burden of Disease (GBD) study showed that a diet low in fruit is among the top three risk factors for cardiovascular disease and diabetes. To address the “fruit gap” we need to increase the amount of total fruit consumed as well as the diversity of fruit in the diet. Accumulating evidence in cardiometabolic health suggests that as little as one cup of strawberries per day may show beneficial effects,” Britt Burton-Freeman, Ph.D., professor at the Illinois Institute of Technology and BHBS Heart and Healthy Aging Session Chair, said in a statement.

The researchers also said that there is enough evidence to support the role of strawberries in a ‘food as medicine’ approach for the prevention of type 2 diabetes and cardiovascular disease in adults.

A daily dose of strawberries has a substantial impact on cardiometabolic health, especially in those at higher risk for heart disease. It improves lipid metabolism and reduces systemic inflammation. "Strawberries are rich in phytonutrients that benefit heart health. Our review found that regular strawberry consumption not only lowers cholesterol but also helps reduce inflammation, which is a key driver of heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events,” Roberta Holt, Ph.D., lead researcher of a 2024 study at the University of California, Davis, said.

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"People are seeking natural, food-based solutions to manage their health, and strawberries offer a convenient, delicious, and affordable way to support heart health. They are packed with phytonutrients, fiber, and vitamins, particularly vitamin C, and can be easily added to smoothies, yogurt, salads, or eaten as a snack,” Toby Amidor said.

So, how many strawberries should you eat? To reap the health benefits, eat 1 and 4 cups per day, especially if you want to improve cardiometabolic health.