Strawberries have more Vitamin C then Orange Juice. These great sweet pieces of fruit pack a punch to your day ! If you’re not already a fan of strawberries, you should be. Not only are they juicy, summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you. (Wrinkle-prevention? Yes please!). Here are 10 reasons you should add more strawberries to your diet.
By Best Health Magazine
Strawberries boost immunity
“Strawberries are an excellent source of vitamin C,” says Toronto-based registered dietitian Madeleine Edwards. Most mammals—except for humans—have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement. “One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement,” Edwards says. “Double a serving to one cup and get 100 percent.” Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant. A 2010 UCLA study discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks.
Strawberries promote eye health
The antioxidant properties in strawberries may also help to prevent cataracts—the clouding over of the eye lens—which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina. While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Strawberries help fight cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid—also found in strawberries—is another. “Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth,” says Edwards. “Strawberries [also] contain antioxidants lutein and zeathancins. Antioxidants are scavengers to free-radicals and neutralize the potentially negative effect they can have on our cells,” she says. The term “free-radicals” refers to damaged cells that weaken other cells around them in an effort to repair themselves, which can lead to cell abnormalities and even cancer.
Strawberries keep wrinkles at bay
The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, yournger-looking skin. But vitamin C isn’t the only naturally-occuring wrinkle fighter found in strawberries. Researchers at Hallym University in the Republic of Korea concluded that ellagic acid visibly prevented collagen destruction and inflammatory response—two major factors in the development of wrinkles—in human skin cells, after continued exposure to skin-damaging UV-B rays.
Strawberries fight bad cholesterol
According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Luckily, strawberries also contain powerful heart-health boosters. “Ellagic acid and flavonoids— or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways,” explains Edwards. “One way includes counteracting the effect of low-density lipoprotein, or LDL—bad cholesterol in the blood—which causes plaque to build up in arteries. A second way is that they provide an anti-inflammatory effect, which is also good for the heart.” Researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto studied the effect of strawberries on a cholesterol-lowering diet and concluded that adding strawberries to the diet reduced oxidative damage, as well as blood lipids—both of which play a role in heart disease and diabetes.
Strawberries reduce inflammation
The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study conducted by the Harvard School of Public Health shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-reactive protein (CRP)—an indication of inflammation in the body.
Strawberries regulate blood pressure
Potassium is yet another heart healthy nutrient, and with 134 mg per serving, strawberries are considered a “medium source,” according to Alberta Health Services. Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium. With their impact on the reduction of LDL, inflammation and high blood pressure, strawberries have earned the title of one of the most heart-healthy fruits you can eat.
Strawberries boost fibre
Fibre is a necessity for healthy digestion, and strawberries naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis—an inflammation of the intestines—which affects approximately 50 percent of people over 60. Fibre can also aid in fighting type 2 diabetes. “Fibre helps slow the absorption of sugars (i.e. glucose) in the blood,” says Edwards. “As a result, adults who are managing diabetes can enjoy strawberries—in moderation—in their diet.”
Strawberries aid in weight management
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. “Strawberries are naturally low calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar,” says Edwards. “Strawberries do contain natural sugars—though total sugars are fairly low with 4 grams per serving—and the total carbohydrate content is equivalent to less than a half slice of bread. Triple your serving to 1.5 cups and you’ll have a snack that’s less than 100 calories—and much healthier than those pre-packaged 100-calorie snacks!”
Strawberries promote pre-natal health
Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mcg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.
Take advantage of peak strawberry season—end of May to beginning of July—while they’re at their sweetest and juiciest! Here are 10 delicious ways to prepare fresh strawberries
1. Sweet and Savoury Strawberry Bruschetta
Spread toasted baguette slices with goat cheese. Top with chopped strawberries and shredded basil or mint. Add freshly ground black pepper—it intensifies the flavour of strawberries.
2. Barbecued Strawberry Sundaes
Scatter hulled whole strawberries over a large piece of heavy-duty foil. Sprinkle with lemon or orange zest. Drizzle with almond liqueur such as Frangelico, if you like. Seal tightly. Barbecue over medium heat until tender. Grill thick pineapple rings alongside the foil packets, until grill marks form on pineapple slices. Cool fruit and then serve over frozen yogurt.
3. Gingery Strawberry Pancakes
Perfect for a summer brunch. Simply prepare your favourite batter ( or try this recipe for spelt pancakes) and spoon it into a hot pan. Then, place strawberry slices in each pancake and lightly sprinkle with ground ginger before flipping. Continue cooking as usual.
4. Strawberry Guacamole
Chop avocado and strawberries. Toss together with chopped mint and a squeeze of lime juice. Serve with tortilla chips for dipping.
5. Sweet Strawberry Vinaigrette
The flavour of strawberries adds a touch of sweetness to a balsamic vinaigrette. Simply mash a handful of strawberries in a bowl with a fork or potato masher. Whisk in 1/4 cup (60 mL) balsamic vinegar (preferably white balsamic). Slowly whisk in 1/4 cup (60 mL) olive oil. Drizzle over greens. (Another tip: add sliced strawberries to your favorite salad recipe for a sweet flavour and nutrition boost.)
6. Strawberry Lemon-Loaf Glaze
A fresh way to serve a lemon loaf. Mix equal parts lemon juice and granulated sugar. Stir in finely chopped strawberries. Poke holes over a store-bought or homemade lemon loaf, then drizzle with the glaze.
7. Strawberry Applesauce with Pork
Heat applesauce with halved strawberries. When warm, remove from heat and then mash strawberries with a potato masher. Serve alongside grilled pork tenderloin or chicken.
8. Nutty Grape, Arugula and Strawberry Salad
Try a mix of whole strawberries, slice grapes, chunks of blue cheese, toasted almonds or hazelnuts and arugula for your next green salad.
9. Peanut Butter and Strawberry Toast
Spread toast with natural peanut butter and top with slices of fresh strawberries for a sugar-free jam substitute.
10. Spinach and Strawberry Sauté
Lightly oil a large frying pan. Add a handful of walnuts. Stir frequently until fragrant. Add a 10 oz pkg of spinach. Stir often until spinach begins to wilt. Add a handful of quartered strawberries. Sprinkle with salt and pepper. Continue stirring until spinach is wilted and strawberries are warm.
*** To appreciate that these sweet berries are packed with nutrients: One cup (250 mL) contains an entire day’s worth of vitamin C, and those tiny seeds provide soluble fibre that can help to lower cholesterol.
Strawberry-Cucumber Salad with Almonds and Mint in Strawberry Vinaigrette
Since the vinaigrette is made with strawberry preserves, you get an extra blast of strawberry sweetness in every bite. English cucumbers dish up a juicy crunch while toasted almonds provide just enough nuttiness to balance the flavours in the dish.
By Robin Miller
1/3 cup (75 mL) slivered almonds
2 tablespoons (30 mL) seedless strawberry preserves or strawberry jam
1 tablespoon (15 mL) olive oil
2 teaspoons (10 mL) balsamic vinegar
1 teaspoon (5 mL) Dijon mustard
3 cups (750 mL) diced English (seedless) cucumber (about 1 whole English cucumber, chopped)
1 cup (250 mL) sliced fresh strawberries (or frozen, thawed strawberries, halved)
2 tablespoons (30 mL) chopped fresh mint
Salt and freshly ground black pepper
Lettuce leaves for serving, such as Bibb, Romaine, or red leaf lettuce
This salad doesn’t just make an awesome side dish; it’s an excellent topping for chicken, turkey, pork, and fish. When using as a topping, cut the strawberries and cucumber into smaller (1/2-inch) pieces.
Place almonds in a small, dry skillet and set pan over medium heat. Cook 3 to 5 minutes, until almonds are golden brown, shaking the pan frequently to prevent burning. Set aside.
In a medium bowl, whisk together the preserves, olive oil, balsamic vinegar and Dijon mustard. Add the cucumber, strawberries, mint and toasted almonds and toss to combine. Season to taste with salt and black pepper. Serve inside lettuce leaves or over chopped lettuce.
Makes 4 servings
Active time: 10-15 minutes
Start to finish time: 10-15 minutes
Per serving for 4 servings: 145 calories, 8.5 g total fat (0.9 g saturated fat, 5.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 16 g carbohydrate, 3 g protein, 3.5 g fibre, 63 mg calcium, 49 mg magnesium, 67 mg sodium, 359 mg potassium, 3.2 mg vitamin E
Recipes courtesy Almond Board of California
FIT ~an~ HAPPY 