What Happens If You Eat Strawberries Every Day?

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Eating fruit is a core part of any healthy lifestyle, with the American Heart Association recommending at least 2 cups per day as part of a balanced diet. Although the choices are nearly endless, there's no denying the appeal of some fruits over others, particularly ripe, juicy strawberries. But what happens to a human body if you eat them every day? There are a few potential outcomes.

The most noteworthy impact of having a daily dose of strawberries is the vitamin C boost. An eight-berry serving (roughly 1 cup) has over 100% of your daily value of this nutrient. (That's more than you get from a medium orange.) Vitamin C helps protect your body's cells from the damage caused by so-called "free radicals," which are linked to conditions such as heart disease and cancer. Strawberries also provide high amounts of polyphenols, a class of beneficial antioxidants that can protect cells, improve insulin sensitivity, reduce pain in joints, boost gut health, and even protect your skin. Many of these benefits are tied to the ability of various compounds found in strawberries to reduce inflammation within the body.

The fruit also provides significant amounts of nutrients like potassium, calcium, phosphorus, folate, and magnesium. All of these play vital roles in bodily functions. Plus, each cup of berries contains just 46 calories. That's basically half the amount supplied by a medium banana or a cup of mango. 

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Like any food, strawberries also come with a few notes of caution before you chow down on them on a daily basis. They are consistently high on (if not at the top of) the Environmental Working Group's "Dirty Dozen," an annual ranking of the produce most likely to be contaminated with pesticides. Citing data from 2015 and 2016, the organization claimed that nearly all non-organic commercial strawberries that the USDA tested were contaminated. Almost a third of them showed traces of 10 or more pesticides. This makes it critical to give your strawberries a thorough washing before eating them.

These berries are also acidic, with a pH in the 3-3.5 range. That is generally lower than certain other fruits like bananas or watermelon, and comparable to other acidic options such as apples and pineapples. The low pH can sometimes trigger acid reflux or GERD symptoms in susceptible individuals. Strawberries eaten on their own or on an empty stomach are more likely to pose that risk.

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Like many fruits and veggies, strawberries offer a significant dose of fiber, about 3 grams per cup. That's about 7%-10% of the daily fiber recommendation for someone with a 2,000-calorie diet, depending on the person's sex. Those who consume too much or suddenly introduce large amounts into their diet can experience side effects such as bloating or uncomfortable bowel movements.

One major wildcard when discussing the impact of daily strawberry consumption is what, if anything, they're replacing in an individual's diet. Simply adding them on top of what you already eat will provide the benefits above but also contribute more calories and sugar overall. However, if these sweet, juicy fruits replace candy, ice cream, or other less nutritious foods, the upsides are greater. The same goes for your food budget. Strawberries can be pricey (particularly organic ones), but the added expense could be minimal if it helps you eliminate high-cost snacks.

There's overwhelmingly positive science on what eating enough fruits and vegetables does for your body. A daily serving of strawberries can play an important role in a person's health quest, even if some risks linger.