- Strawberries are notable for their low calorie and high nutrient content, including vitamin C, potassium, and vital phytochemicals.
- Multiple studies have linked regular strawberry consumption with potential health benefits, such as reduced risk of cardiovascular disease and improved blood vessel function, especially in overweight individuals with high cholesterol.
- Fresh or frozen strawberries offer similar nutritional benefits with careful selection and cleaning suggested for fresh strawberries to avoid quick spoilage and reduce pesticide residues.
- While processed strawberries like jams or jellies lose much of their nutrition and gain sugar, pairing strawberries with dark chocolate or a dollop of whipped cream can offer healthier dessert options.
- Incorporating strawberries into one’s diet is an effective and pleasurable way to increase fruit and vegetable consumption.
In many cultures, strawberries are synonymous with romance and affection. Perhaps it’s their heart-like form, appealing hue, or the charming companionship they offer that links them to love.
The Goodness of Strawberries
Not only are strawberries delightful, but they also come packed with nutritional advantages that make them a smart dietary choice.
Arpita Basu, an illustrious nutrition professor at the University of Nevada, Las Vegas, has conducted numerous studies on strawberries. She finds them to be “distinctively beneficial from a public health nutrition standpoint.”
Initially, she commends them for their low calorie count and high nutrient content. Exact quantities may fluctuate based on different strawberry varieties and their ripeness stages. However, according to data from the Department of Agriculture, one cup of whole strawberries only contains a mere 46 calories. Along with this, it also offers almost 85 milligrams of vitamin C, exceeding the daily requirement for most individuals.
The Vital Nutrients in Strawberries
Strawberries are not only low in sodium, but they also serve as a commendable source of several other vitamins and minerals, including potassium, which is crucial for healthy heart, nerve and kidney functions. A single cup provides around 220 mg of potassium – approximately 8% of a woman’s daily requirement and 6% of a man’s.
Another noteworthy attribute of strawberries is their high concentration of phytochemicals. These are plant-based compounds believed to offer a multitude of health advantages.
Scientific Support for Strawberries
Multiple studies have highlighted the health benefits of consuming strawberries:
- A broad 2007 study in the Journal of the American College of Nutrition, which utilized data collected over 16 years from over 34,000 overweight postmenopausal women, linked strawberry consumption to a lower risk of cardiovascular disease death.
- A 2020 study review in the British Journal of Nutrition noted strawberries “significantly reduced” levels of C-reactive protein, a marker of inflammation that can indicate heart disease risk.
- In 2021, a tightly controlled study found that strawberry consumption improved blood vessel function in individuals with moderately high cholesterol levels. Also, another related study led by Basu demonstrated that eating two and a half servings of strawberries daily improved insulin resistance among overweight adults with high cholesterol.
All of these health benefits, coupled with their delicious taste, have significantly increased strawberry consumption in the US over several decades.
The Story of Strawberries
Despite their current popularity, our fondness for strawberries is quite recent, likely because the fruit we’re familiar with is relatively new. It wasn’t until the 1700s, when French farmers accidentally cross-bred Chilean and Virginian strawberry varieties, that the present form of the tasty berry was developed.
Strawbies: A Love Story
A connection between strawberries and love predates this cross-breeding. Ancient Cherokee stories talk of strawberries offered as a divine gift to resolve disputes. In European arts, strawberries symbolize both holiness and seduction.
Reap the Benefits of Strawberries
Whether you want to munch on them fresh or frozen, strawberries offer similar nutritional benefits. Yet if you’re choosing fresh, be sure to carefully check your strawberries as they can spoil very quickly. Red fruits with bright green caps are typically the right ones to pick. Don’t rinse or chop them until you’re about to devour these fruits.
Are Pesticides a Worry?
While conventionally grown strawberries can have high pesticide residue levels, Basu is not overly concerned. She believes careful washing can still make them safe and healthy to eat.
Basu cautions that while strawberries processed into jams or jellies might offer the flavor, they generally lose a lot of their nutrition and gain excessive sugar. For a healthier dessert option, she suggests enjoying strawberries with a dollop of whipped cream.
Moreover, if you’re considering treating yourself or your loved ones to chocolate-dipped strawberries, that’s not a bad idea. While chocolate adds sugar, choosing dark chocolate provides plenty of cocoa, rich in health-beneficial flavonoids.
In the grand scheme of things, embracing strawberries can be an easy way to include more fruits and vegetables in your daily diet. “Changing behavior is always difficult,” Basu explains, “But it’s relatively easier to add something that people may like to eat, rather than changing the whole diet.”