Back in the 1980s, there was a popular idea that beta-carotene consumption was the answer to cancer.
I warned (and published a study) showing that the evidence was not really there to back up that theory. But the National Cancer Institute plowed ahead, putting lots of research into chasing this idea.
I remember one early study from Harvard that found eating fresh strawberries year-round was a major factor in reducing the risk of certain cancers.
I pointed out their whole finding was based on a faulty premise. Mainly because strawberries don’t actually contain the carotenoids as the researchers thought.
However, we’ve since discovered that strawberries have many OTHER health benefits. Including one that’s particularly important for aging women…
The link between strawberries and strong bones
Strawberries are high in vitamin C, manganese, potassium, and fiber. They’re also rich in polyphenols, which have been linked to heart health and blood pressure management.
Now, a new study shows that strawberries’ ability to lower blood pressure in older women can also help improve bone health.1 (This makes sense since high blood pressure can raise your risk of osteoporosis.)
The study involved 60 postmenopausal women with high blood pressure. The women were divided into three groups…
One group consumed 25 grams (g) of strawberry powder daily (the equivalent of 1.5 cups of fresh strawberries). One group consumed 50 grams of strawberry powder daily (the equivalent of 3 cups of fresh strawberries). And one group didn’t eat any strawberries.
After eight weeks, the researchers evaluated the women’s blood pressure levels. They found that blood pressure and arterial stiffness improved in the first (25 g) strawberry group, over time.
Plus, a later analysis showed that the strawberry eaters had a noticeable improvement in bone health markers, too.
The researchers measured a factor in the blood called osteocalcin, which is associated with bone formation. They also analyzed another factor called adiponectin, which is associated with bone-mineral density. And they measured IGF-1 (insulin-like growth factor 1), a critical marker of bone health.
Results showed the group that consumed the higher amount of strawberry powder (50 grams daily) had better indicators of bone formation (osteocalcin). Bone-mineral density was better in both of the strawberry groups, but declined in the placebo group. And the 25 g strawberry group had a statistically significant increase in IGF-1.
The little berry that works fast
These are remarkable results for a study that was only eight weeks long.
Alterations in bone-mineral density are a slow-moving process. It can take years to show significant improvements. So, to accomplish this in less than two months highlights an important link between strawberries and bone health—especially in post-menopausal women.
Plus, including fresh strawberries in your diet will help you reach your goal of five fruits and vegetables per day—which is the cornerstone of a healthy, balanced diet. BUT—I must also note that it’s imperative to only eat organic strawberries.
Strawberries are one of the fruits that can be highly contaminated with pesticides, herbicides, and other agricultural chemicals. The seeds on the outside of the skin can trap contaminants inside the pores (and “under the skin”, so to speak).
Bottom line: If you want berry good health, make sure to include at least 1.5 cups of organic strawberries in your daily diet…year-round.
Source:
1“Effects of strawberries on bone biomarkers in pre- and stage 1-hypertensive postmenopausal women: a secondary analysis.” Food Funct. 2021 Dec 13;12(24):12526-12534.