Strawberries
By: Morgan Davis, R.D., LDN, CSSD
You take a bite into the plump, juicy, red, heart-shaped fruit and sweet juices spill out onto your fingertips- spring is here and strawberry season is upon us! While most people don’t hesitate to choose strawberries for the sweet, warm weather flavor, these sweet little fruits pack a nutritional punch.
While vitamin C cannot actually keep you from becoming sick, most studies indicate that it may shorten the length of a cold. And as allergy season brings up sniffles and sinus infections, a little extra of this immune boosting vitamin won’t hurt. And while history tells us to reach for a cup of orange juice to fulfill our vitamin C needs, there are more nutritious ways to accomplish our daily needs. One cup of halved strawberries provides over a day’s worth of vitamin C, at only 50 calories and 12gm of carbohydrates, compared with the 117 calories and 28gm carbohydrates in a cup of orange juice.
Not only does the fiber content of strawberries contribute to improved heart health, but the high content of antioxidants help decrease oxidation and inflammation that can lead to chronic heart diseases. These anti-inflammatory properties of strawberries also make it a great food to include to lower risk of some cancers, including breast, cervical, colon and esophageal cancers. Lastly, the polyphenols (natural plant compounds) in strawberries have been linked to improved blood sugar control in some studies.
Strawberries, just like other berries, are very perishable. Therefore, they should not be washed until right before it is time to eat them. And for the best retention of vitamin C and other nutrients, consume strawberries within the first two days of purchase. For the freshest strawberries, pick your own this spring: http://www.lewisfarms.com/seasons
While strawberries are perfectly tasty just as they are, try the following recipes for some creative ways to use the miniature power foods:
- http://www.myrecipes.com/recipe/strawberry-avocado-salsa-10000001891907/
- http://www.wholefoodsmarket.com/recipe/spinach-and-strawberry-salad
- http://www.drgourmet.com/recipes/desserts/strawberriesbalsamic.shtml#.U10Koz9OVYc
