Delicious and juicy, ruby red strawberries are more than just a chocolate covered fruit. In fact, strawberries are tiny nutritional powerhouses. “Think of strawberries as a super fruit because they are rich in flavonoids and other health-protecting phytonutrients,” he says. Jackie Nugent, RDN, CDN, New York City-based plant-oriented chef and culinary nutritionist.
The plant compounds found in strawberries have been associated with many health benefits, including lowering blood pressure and cholesterol and improving insulin resistance. Not to mention, these little berries are loaded with antioxidants that help fight off nasty inflammation. Read on to find out why you should include strawberries in your diet and how to enjoy them.
Nutrients of strawberries
a cup of whole strawberry I have:
46 calories
1 gram of protein
0 grams of fat
11 grams of carbs
3 Grams of Fiber (12% of the Daily Value (DV))
35 ug folic acid (8% DV)
85 mg Vitamin C (100% DV)
Health benefits of eating strawberries
Strawberries pack great nutritional value into a small package. Containing vitamins, minerals, antioxidants, and beneficial plant compounds, strawberries play a positive role in many health conditions. “This is equivalent to a serving of strawberries, and studies have shown that it may reduce the risk of certain cancers, improve brain and heart health, and help manage type 2 diabetes.” It’s a suggestive amount,” she adds.
There are some studies linking strawberries to heart health.Recent study Four obese adults with high cholesterol found that eating 2.5 servings of strawberries a day for four weeks improved insulin resistance and LDL cholesterol levels.another Randomized controlled trial A study of adults with cardiometabolic risk factors found that eating 2.5 servings of strawberries per day for 4 weeks improved endothelial (membrane of the heart and blood vessels) function and antioxidant status.
“Strawberries are an excellent source of vitamin C, which plays a role in immune function and in fighting free radicals associated with cancer and heart disease,” Nugent says. consists of animal studies, which show promising results. for example, mouse research They concluded that eating strawberries inhibits tumor growth and promotes cancer cell death in breast cancer patients.
According to Nugent, strawberries contain ellagic acid, an antioxidant that has anti-inflammatory effects, so it’s no surprise that it’s been closely linked to cancer reduction. Indicated It can prevent or slow the progression of certain chronic diseases such as heart disease, cancer, cognitive decline and diabetes. This antioxidant also has properties that protect the liver, kidneys, skin and other organs.
Are there any downsides to eating strawberries?
There is no downside to eating strawberries. Delicious, nutritious and easy to eat. But others are concerned about the fact that strawberries are high on the “Dirty Dozen” list put together by the Environmental Working Group (a group that investigates harmful agricultural practices) that highlights the produce that uses the most pesticides. increase.
Joshua Lambert, associate professor of food science at Pennsylvania State University, said: i said today before Products like strawberries have relatively low pesticide residues, and people don’t typically eat them every day. He pointed out that many Americans are already not eating enough fruits and vegetables.
Fun facts about strawberries
You may eat them often, but you may not know these interesting facts about strawberries.
1 Serving of Strawberries Provides 100% of Your Daily Vitamin C Supply
While oranges get all the credit when it comes to boosting immunity, strawberries have as much vitamin C as citrus fruits. You can get all the vitamin C. This water-soluble vitamin is best known for its role in the immune system, but it also has many other parts it plays in the body.
Vitamin C It is responsible for the synthesis of collagen, a protein that promotes joint and skin health. Vitamin C is also needed for wound healing and enhances iron absorption. Finally, vitamin C is an antioxidant that helps fight off harmful inflammation caused by free radicals.
You can also eat the top of the strawberry
“The green caps of strawberries are called calyxes and are 100 percent edible,” says Nugent. She recommends washing them well before using them in her cooking. A really easy way to use the tops is to slice them and drop them into a glass of water for a strawberry-infused spa water. can also be counted as vegetables.
Strawberries taste best at room temperature
“Strawberry flavor is best at room temperature. Let it sit for at least 15 minutes after it’s been removed from the fridge,” says Nugent. Strawberries are fully ripe when picked and require refrigeration or freezing to maintain freshness.
Strawberries are seasonal, so freeze them and eat them all year round. Simply rinse, blot dry, remove the stems, and place on a parchment-lined baking sheet.Freeze for 24 hours, then transfer to storage bags or containers for up to 6 months.
healthy strawberry recipe
Strawberries are versatile fruits that can be used in both sweet and savory dishes. Whether you’re starring a dessert show or adding a touch of sweetness to a main dish, you won’t regret using strawberries in any recipe. Here are some creative options:
dessert: “I chocolate and strawberry pairing“Dark chocolate-covered strawberries are one of my favorite desserts,” says Nugent.
It also adds sparkle to this traditional Italian dessert. Strawberry tiramisuAnd you will always impress your guests. old fashioned strawberry shortcake.
Delicious food: “When you have plenty of fresh strawberries on hand, use them in place of tomatoes for natural sweetness options such as fresh strawberry pico de gallo, spicy guacamole topped with strawberries, and balsamic strawberry bruschetta. I like it,” says Nugent.Also goes well with traditional salads like this Grilled shrimp salad with strawberries or grain salad Giada Millet Tabbouleh Strawberry SaladAdditionally, strawberries add richness to sauces like this Fennel Fried Chicken with Strawberry Rhubarb Sweet and Sour Sauce
snack: “I recreated the ‘Tootsie Pops’ concept for myself as a really fun snack. Strawberry and walnut lollipopsays Nugent.Ditch the store-bought pop tarts and give it a try Siri’s Homemade Strawberry Breakfast Pocket instead.Or whip up this simple high protein chocolate strawberry frozen yogurt bark.
