Overview
What is metabolism?
Metabolism refers to the chemical processes that occur as the body converts foods and drinks into energy. It’s a complex process that combines calories and oxygen to create and release energy to power body functions.
Importance of maintaining a healthy metabolic rate
As we seek a healthier lifestyle, our metabolic rate takes centre stage. A balanced metabolism supports efficient energy production, helps control weight, and contributes to optimal organ function. It affects regulating blood sugar, cholesterol levels, hormone balance, heart health, and chronic diseases.
Metabolic rate and nutrition
You need regular exercise, adequate sleep, and a balanced diet to maintain a healthy metabolic rate. Diet directly affects metabolic rate through many factors: caloric intake, nutrient composition, meal timing, hydration, and the thermic effect of food.
So do strawberries have the ability to boost metabolic rate? Join us on a journey into the science of improving metabolic rate with the delightful addition of strawberries to your daily routine!
Nutritional profile of strawberries
Strawberries are low in calories and glycemic index, high in fibre, minerals, and vitamins, and provide essential nutrients.
100g of fresh strawberries contains the following nutrients:1
- calories: 32 calories
- carbohydrates: 7.68 g
- dietary fiber: 2 g
- protein: 0.67 g
- calcium: 16 milligrams (mg)
- iron: 0.41 mg
- magnesium: 13 mg
- phosphorus: 24 mg
- potassium: 153 mg
- folate: 24 micrograms
- vitamin C: 58.8 mg
- vitamin A: 12 IU (international units)
- thiamin: 0.024 mg
- vitamin E: 0.29 mg
- riboflavin: 0.022 mg
- niacin: 0.386 mg
- pantothenic acid: 0.125 mg
- vitamin B-6: 0.047 mg
And a lot of other vitamins and minerals. In addition, strawberries are rich in bioactive compounds that help with promoting health. These are represented by polyphenols including flavonoids like anthocyanidins, and phenolic acids like hydroxycinnamic, and hydroxybenzoic acids.2,3
Strawberries influence metabolic rate
Many studies have shown that strawberries have the power to enhance a balanced metabolic rate. Improving the metabolic rate means reducing the risk of obesity, diabetes, cardiovascular disease, and metabolic disorders, which makes this fruit an important contribution to your healthy routine and overall well-being.
Let's explore how strawberries are capable of this!
Strawberries affect adiponectin
The combination of nutrients, fibre, and bioactive compounds (polyphenols) in strawberries increases the production of the two hormones of adiponectin and leptin. Both of these hormones help to burn fat and enhance metabolism.4
Anthocyanidins
Strawberries contains more than 25 different anthocyanins. They are responsible for the red colour of strawberries. Anthocyanidins can enhance the secretion of adiponectin and leptin as well as up-regulating hormone-sensitive lipase and lipolysis. So they improve metabolic rate and decrease the risk of obesity, diabetes, and cardiovascular diseases.5
Dietary fiber
Fibre is another component that has a positive effect on adiponectin concentrations. A review of 52 studies showed that the fibres can contribute to an increase in adiponectin concentrations, even up to 60–115%.4 Additionally, dietary fibres are important to the friendly bacteria in your gut and aid digestive health. It also makes you feel fuller for a longer period and prevents you from munching on unhealthy and fattening foods that negatively affect metabolism.
Strawberries reduce oxidative stress
Oxidative stress is caused by an imbalance between harmful free radicals and antioxidants. It affects metabolic processes and contributes to metabolic dysfunction. Strawberries are rich in antioxidants that can enhance metabolic efficiency by reducing oxidative stress.6 This includes:
Vitamin C
Vitamin C is a potent antioxidant that helps neutralize free radicals, preventing them from causing cellular damage.7
Polyphenols (like anthocyanins and quercetin)
Strawberries are ranked among the top sources of phenolic antioxidants. Polyphenols can detoxify free radicals and reduce their production. They modulate the expression of genes involved in metabolism, cell survival, and antioxidant defense, and protect and repair DNA damage.6
Fibre
The antioxidant effect of dietary fibre is based on the polyphenol compounds bound to polysaccharide complexes that are released in the gut and function as antioxidants.8
Metabolic syndrome
Metabolic syndrome is a group of common conditions that increase the risk of heart disease, stroke, and diabetes. It includes high blood pressure, high blood sugar, abdominal obesity, and abnormal cholesterol levels.
Metabolic syndrome and strawberries
In a clinical trial focused on adults with metabolic syndrome and insulin resistance, researchers found that a high dose of dietary strawberry supplementation (2.5 servings/day) led to significant changes in specific substances in the blood.
The lower levels of certain amino acids (valine and leucine) and increased levels of beneficial compounds like hydroxyphenyl propionic acid show that strawberries play a role in improving insulin resistance and enhancing energy-related pathways in tissue metabolism.
Additionally, the study highlighted that strawberries could impact branched-chain amino acids (BCAAs) which are associated with energy and glucose metabolism as lowering certain BCAAs reduces diabetes risk.9
This study emphasized the effect of strawberries on reducing the risk of metabolic syndrome by enhancing postprandial glycemic response and improving insulin resistance.
Integrating strawberries into the diet
A serving of strawberries is typically around 1 cup, medium-sized ones providing essential nutrients.10 Let's explore some practical and delicious ways to incorporate strawberries into your breakfast, lunch, dinner, and snacks to improve your metabolic rate best!
- Mix strawberries into your morning cereal or oatmeal
- Blend strawberries into a nutritious smoothie with yoghurt or almond milk
- Create a delicious yoghurt parfait by layering yoghurt, granola, and sliced strawberries
- Toss strawberries into your salad for a sweet and savoury twist
- Enjoy strawberries as a standalone snack for a low-calorie, high-fibre option
- Use strawberries in savoury dishes like adding them to sauces with grilled chicken or fish
- Freeze strawberries and enjoy them as a refreshing and healthy frozen treat
- Infuse water with sliced strawberries for a tasty and hydrating drink
- Use strawberries as a natural sweetener in desserts, like topping off a bowl of ice cream or incorporating them into baked goods
Remember to maintain a well-rounded diet alongside these strategies for optimal metabolic benefits.
Potential risks and considerations of strawberries
Strawberries are nutritious and beneficial to your health but some people may experience adverse effects (rarely).
Some of these effects:
- Allergic reactions: Some people can be allergic to strawberries. The symptoms include itching, swelling, or difficulty breathing
- Acidic impact: The natural acidity found in strawberries may cause problems for those who suffer from acid reflux or a sensitive stomach
- Interactions with medications: Strawberries might interact with some medications. if you are taking medications, consult your healthcare provider
In general, if you have concerns or experience unusual reactions, always seek advice from a nutritionist or a healthcare provider.
Lifestyle effects on metabolic rate
When it comes to promoting your metabolism, it's not just about what you eat, it's also about how you live. Exercise takes the lead, not just in burning calories during your workout but also in improving your metabolism for the long run. It's the dynamic supporter that enhances the effects of dietary changes. Whether it's a brisk walk, a workout at the gym, or any activity you enjoy, exercise complements dietary improvements by keeping your metabolism active and efficient.11
Beyond exercise, several daily habits can significantly influence your metabolic rate.
- Quality sleep plays a crucial role, as inadequate sleep may interfere with your body's ability to regulate metabolism and control appetite
- Staying well-hydrated is another key factor, as dehydration can slow down metabolic processes
- Managing stress is essential, as chronic stress can negatively impact metabolism
Combining these lifestyle practices with a balanced diet and regular exercise is like having a powerful trio that leads to a better metabolism and overall well-being.
Summary
Metabolism is the process of converting food into energy in your body. A healthy metabolic rate supports energy production, weight control, and organ function. It regulates blood sugar, cholesterol, and hormones.
Maintaining a balanced metabolism involves exercise, sleep, and a healthy and nutritious diet. Strawberries can enhance metabolic rates as they are rich in vitamin C, bioactive compounds, and fibre. Bioactive compounds like polyphenols and fibres improve metabolic rates and reduce the risk of metabolic disorders.
They have the potential to positively influence the hormones associated with fat metabolism. Additionally, these bioactive compounds, fibres, vitamin C, and many other nutrients enrich strawberries with antioxidative properties that can reduce oxidative stress to improve metabolism and overall health. Clinical studies support the impact of strawberries on metabolic syndrome and emphasize its effect in improving insulin resistance and energy-related pathways.
References
- Fooddata central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients [Accessed 3rd December 2023].
- Bhagwat S, Haytowitz D. Usda database for the flavonoid content of selected foods, release 3. 3(March 2018). Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, ARS, USDA; https://doi.org/10.15482/USDA.ADC/1529181. [Accessed 3rd December 2023].
- Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: a brief overview. Nutrients. 2019;11(7): 1510. https://doi.org/10.3390/nu11071510.
- Silva FM, de Almeida JC, Feoli AM. Effect of diet on adiponectin levels in blood. Nutrition Reviews. 2011;69(10): 599–612. https://doi.org/10.1111/j.1753-4887.2011.00414.x.
- Yang B, Kortesniemi M. Clinical evidence on potential health benefits of berries. Current Opinion in Food Science. 2015;2: 36–42. https://doi.org/10.1016/j.cofs.2015.01.002.
- Giampieri F, Forbes-Hernandez TY, Gasparrini M, Alvarez-Suarez JM, Afrin S, Bompadre S, et al. Strawberry as a health promoter: an evidence based review. Food & Function. 2015;6(5): 1386–1398. https://doi.org/10.1039/c5fo00147a.
- Padayatty SJ, Katz A, Wang Y, Eck P, Kwon O, Lee JH, et al. Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American College of Nutrition. 2003;22(1): 18–35. https://doi.org/10.1080/07315724.2003.10719272.
- Mézes M, Erdélyi M. [Antioxidant effect of the fibre content of foods]. Orvosi Hetilap. 2018;159(18): 709–712. https://doi.org/10.1556/650.2018.30953.
- Basu A, Izuora K, Hooyman A, Scofield HR, Ebersole JL. Dietary strawberries improve serum metabolites of cardiometabolic risks in adults with features of the metabolic syndrome in a randomized controlled crossover trial. International Journal of Molecular Sciences. 2023;24(3): 2051. https://doi.org/10.3390/ijms24032051.
- How many cherries, strawberries, and raspberries are in a serving ?. Have A Plant. https://fruitsandveggies.org/expert-advice/many-cherries-strawberries-raspberries-serving/ [Accessed 3rd December 2023].
- Sale JEM, McCargar LJ, Crawford SM, Taunton JE. Effects of exercise modality on metabolic rate and body composition. Clinical Journal of Sport Medicine. 1995;5(2): 100. https://journals.lww.com/cjsportsmed/abstract/1995/04000/effects_of_exercise_modality_on_metabolic_rate_and.6.aspx.
