Calories in a strawberries

Strawberries 101: Nutrition Facts and Health Benefits

Eating strawberries is associated with a reduced risk of many chronic diseases (31, 32, 33).

Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer.

Heart health

Heart disease is the most common cause of death worldwide.

Studies have found a relationship between berries — or berry anthocyanins — and improved heart health (21, 34, 35, 36).

Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths (37, 38, 39).

According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function (40).

Strawberries may also (21, 23, 41, 42, 43, 44):

  • improve blood antioxidant status
  • decrease oxidative stress
  • reduce inflammation
  • improve vascular function
  • improve your blood lipid profile
  • reduce the harmful oxidation of LDL (bad) cholesterol

The effects of freeze-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied intensely — mainly in overweight or obese individuals.

After 4–12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles (45, 46, 47, 48, 49).

Blood sugar regulation

When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream.

Your body then starts secreting insulin, which tells your cells to pick up the sugar from your bloodstream and use it for fuel or storage.

Imbalances in blood sugar regulation and high-sugar diets are associated with an increased risk of obesity, type 2 diabetes, and heart disease (50, 51, 52).

Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb-rich meal, compared to a carb-rich meal without strawberries (53, 54, 55, 56).

Thus, strawberries may be particularly useful for preventing metabolic syndrome and type 2 diabetes.

Cancer prevention

Cancer is a disease characterized by uncontrolled growth of abnormal cells.

Cancer formation and progression is often linked to oxidative stress and chronic inflammation (57, 58).

A number of studies suggest that berries may help prevent several types of cancer through their ability to fight oxidative stress and inflammation (59, 60, 61).

Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer cells (62, 63).

The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells (64, 65).

More human research is needed to improve the understanding of the effects of strawberries on cancer before any solid conclusions can be reached.

SUMMARY Strawberries may decrease your risk of heart disease and cancer, as well as help regulate blood sugar.

Strawberry Nutrition: Amazing Strawberry Nutrition Facts And Health Benefits

One of the most vibrant and beautiful-looking fruits found in nature, strawberry is not only immensely delicious, but also loaded with various health benefiting properties. Its plump red appearance makes it appetising and the black dots on it add to its nutritional value. According to the book ‘Healing Foods’ by DK Publishing, strawberries have heart-healthy properties, benefit digestive system, and are the only fruit to have seeds – a source of small amounts of omega-3 fatty acids – on the exterior. On the nutrition front, strawberries are loaded with a hefty dose of healthy nutrients. They are extremely rich in antioxidants and are a great source of vitamin C. Talking about strawberry’s nutritional value, the scrumptious heart-shaped delight contains little or no fat, zero cholesterol and is sodium-free. It can be savoured in the form of smoothies, salads and shakes, or you can eat them as is. If you wish to reap its maximum benefits, consume it raw and include it in your daily diet. Read on to know more about the nutritional facts of strawberries and health benefits of strawberries.

Health Benefits Of Strawberry: What Is It Good For?

Promotes Heart Health
The berries are rich in quercetin and kaempferol, both of which can prevent “unhealthy” (LDL) cholesterol in the blood from oxidising and damaging the artery walls. Other than this, its rich vitamin C content can also boost your immunity to a great extent.

Strawberry Nutrition: Strawberry consumption can boost your immunity to a great extent

Aids DigestionIn order to maintain a proper digestive system, it is essential to load up on adequate amounts of fibre. Including strawberries in your daily diet can provide you with a good dose of fibre which will in turn help you regulate digestion.

Strawberry Nutrition: Strawberry can provide you with a good dose of fibre which will help keep indigestion at bay

Anti-Cancer Properties
Strawberry contains the antioxidant compound known as ellagic acid that scavenges for, binds to, and helps neutralise cancer-causing chemicals in the body, notes the book Healing Foods. Apart from this, strawberry also contains the antioxidants lutein and zeaxanthin that fight against free radicals in the body.
(Also Read: 8 Amazing Strawberry Benefits: From Boosting Immunity to Regulating Blood Pressure)

Strawberry Nutrition: Strawberry contains an antioxidant compound known as ellagic acid

Strawberry Nutrition Value Chart

Strawberry is a powerhouse of nutrients and adding this fruit to your daily diet can provide you with a plethora of health benefits.

Strawberry Nutrition: Strawberry is a powerhouse of essential vitamins and minerals

Carbohydrates In Strawberry
Strawberries are low in calorie count and are known to be categorised under low-carb fruits. Apart from this, it has a low GI value and its natural sweetness maybe consumed in moderate amounts. However, diabetics may want to restrain from binge-eating on this humble fruit. Remember, moderation is the key.

(Also Read: 3 Strawberry Face-Packs For A Healthy And Nourishing Skin​)
Protein In Strawberry
Coming to its protein content, strawberries contain considerably low amounts of the same. If you wish to increase your protein intake, then you can pair this wonder fruit with other protein-based foods like yogurt, milk, oatmeal, etc. You can also add dried strawberries to nutty trail mix, which will make this it even more interesting and protein-rich.
Vitamins And Minerals
Strawberries are abundantly rich in vitamins and minerals. Loading up on this fruit can give you a good dose of vitamin A, C, folate, phosphorus and manganese. Folic acid can help in production of new cells, whereas vitamin C acts as powerful antioxidants. Even if you consume 2-3 strawberries as a mid-meal snack, you shall meet a good chunk of your daily vitamin C requirement. Not only does vitamin C support the immune system, but also creates collagen, which helps in healing of wounds. Other than this, manganese, which is found in strawberries, helps support bone health and can maintain cognitive functions as well. Consumption of strawberries helps in boosting body’s metabolism and also reduces inflammation.
This strawberry nutrition value chart would give you all the more reasons to load up on this wonder fruit. The figures are according the United States Department of Agriculture.

Nutrient Unit Value per 100 g
Proximates
Water g 90.95
Energy kcal 32
Protein g 0.67
Total lipid (fat) g 0.3
Carbohydrate, by difference g 7.68
Fiber, total dietary g 2
Sugars, total g 4.89
Calcium, Ca mg 16
Iron, Fe mg 0.41
Magnesium, Mg mg 13
Phosphorus, P mg 24
Potassium, K mg 153
Sodium, Na mg 1
Zinc, Zn mg 0.14
Vitamins
Vitamin C, total ascorbic acid mg 58.8
Thiamin mg 0.024
Riboflavin mg 0.022
Niacin mg 0.386
Vitamin B-6 mg 0.047
Folate, DFE µg 24
Vitamin B-12 µg 0
Vitamin A, RAE µg 1
Vitamin A, IU IU 12
Vitamin E (alpha-tocopherol) mg 0.29
Vitamin D (D2 + D3) µg 0
Vitamin D IU 0
Vitamin K (phylloquinone) µg 2.2
Lipids
Fatty acids, total saturated g 0.015
Fatty acids, total monounsaturated g 0.043
Fatty acids, total polyunsaturated g 0.155
Fatty acids, total trans g 0
Cholesterol mg 0
Other
Caffeine mg 0

In Conclusion:
CommentsStrawberries make for an ideal evening snack.They are extremely healthy and can provide with a good dose of various essential vitamins and minerals required by our body. You can eat them raw or blend them in smoothies.

About Deeksha SarinAn eccentric foodie and a die-hard falooda lover, Deeksha loves riding scooty in search of good street food! A piping hot cup of adrak wali chai can make her day bright and shiny!

Carbs in Strawberries & Other Nutritional Info

Like most berries, strawberries are low in carbohydrates. A 100g serving contains around 5-10g net carbs on average, depending on if they are in their whole or sliced form. The same serving will also give you around 2g of fiber and enough vitamin C to help you meet your total daily requirements for this nutrient.

Because strawberries are so low in carbs and also nutritious, they’re one of the very few fruits to be allowed on a low-carb and ketogenic diet. Learn more about strawberries, including their nutritional profile and health benefits below.

How Many Carbs in Strawberries?

Strawberries are over 90% water, while most of their dry weight is carbohydrates. The exact number of carbs you’ll get from strawberries will depend mostly on portion size but also on strawberry ripeness. A typical serving size containing 1 cup of sliced, commercially grown, raw strawberries will give you around 9 grams of net carbohydrates .

Most of these net carbs in strawberries are simple sugars, with glucose and fructose being the predominant types. Fructose does not acutely raise blood glucose, and in small quantities is not bad for health. Strawberries also contain a moderate amount of fiber, with most of it being the insoluble kind . Insoluble fiber adds bulk to stool and helps keep you regular.

However, studies show that carbs in strawberries can vary greatly depending on fruit ripeness as well . The riper the fruit, the higher its carb content. You’ll know a strawberry has more carbs by its sweetness. A slightly tart berry is underripe and will have fewer carbs. But nonetheless, these differences are very small, so strawberries will always have 5-7g of carbs per 100g of fresh produce.

How Many Calories in Strawberries?

Because strawberries are mostly water, they provide very few calories. A 100g serving of whole strawberries will give you only 32 calories, almost all coming from the small amount of carbs in strawberries. A meager amount comes from the 0.7g of protein and 0.3g of fat in this serving size of strawberries.

Being such a low-calorie food, strawberries make for a perfect weight-loss treat. On a keto diet, combining low-calorie strawberries with a high-fat ingredient such as whipped cream makes for a ketogenic dessert that can also promote weight loss.

Nutritional Value of Strawberries

Strawberries are a good source of fiber, with a 100g serving providing 8% of the daily value (DV) for this nutrient. This serving size of strawberries also provides 59 mg of vitamin C, which is almost 100% of the DV for this important nutrient and antioxidant. Not to mention that they also provide a small amount of vitamin K, folate, and other B vitamins (less than 5% DV).

When it comes to essential minerals, strawberries only provide negligible amounts of calcium, iron, magnesium, potassium, zinc, and copper (1-4% DV). They’re only rich in manganese, providing 0.4mg or 19% of the DV for this mineral. Manganese is important for a wide range of functions such as bone formation, calcium absorption, and carbohydrate metabolism, to name a few.

All in all, strawberries cannot be regarded as a nutrient-dense food. However, they are a good source of fiber, vitamin C, and manganese. They will contribute to your daily needs for other nutrients but to a small extent.

Nutrition Info – Raw Strawberries 100g

Calories 32

Total Carbohydrates 7.7g

Fiber 2.0g

Total Fat 0.3g

Protein 0.7g

VITAMINS

Vitamin A 12IU

Vitamin C 58.8mg

Vitamin B6 0mg

Folate 24mcg

MINERALS

Manganese 0.4mg

Selenium 0.4mcg

Can You Eat Strawberries on The Keto Diet?

Yes, definitely. Strawberries are a low-carb fruit because they contain less than 10g net carbs per 100g. They’re one of the most frequently recommended keto diet fruits for this very reason. Another reason strawberries are good for you on keto is their high vitamin C content. Vitamin C is difficult to obtain on a low-carb diet if you don’t plan it carefully.

Strawberries and other berries along with low-carb vegetables like spinach, celery, cabbage, and cucumbers can also help boost your fiber intake on the ketogenic diet. Because the keto diet is also low-carb, it can be difficult to get enough fiber. Including plenty of low-carb plant foods in your keto-friendly eating plan can help with this.

Health Benefits of Strawberries

All berries are important sources of compounds that, while not contributing directly to nutrition, exert a positive impact on human health. These compounds are often referred to as antioxidants and include a wide range of phytochemicals. However, some nutrients function as antioxidants as well. Antioxidants are compounds that prevent the damage of cells caused by free radicals and, in this way, prevent disease states.

Strawberries, in particular, are rich in antioxidant chemicals such as vitamin C and the phytochemicals ellagic acid, anthocyanins, quercetin, and catechin . Researchers believe these compounds help prevent oxidative stress and its consequences such as inflammation, hyperglycemia, and cancer. Other notable benefits of strawberry antioxidants include:

Atherosclerosis prevention

Atherosclerosis is a hardening of the arteries caused by imbalanced blood lipids. It’s a known risk factor for heart attack and stroke that can be prevented with diet and lifestyle changes. A study on people with metabolic syndrome found that consuming strawberries improves blood lipids and, in this way, reduces atherosclerosis risk .

Pain relief

A study published on obese adults with knee osteoarthritis found that strawberries reduce inflammation and pain in the knee . This could mean that strawberries could act as a natural pain reliever. Their effect on inflammation and subsequently pain may very likely be due to its powerful antioxidant content.

Improved folate status

Strawberries contain a modest amount of folate. But despite this, a study from 2009 found that these berries can help improve folate status when consumed regularly . Folate is a type of B vitamin that is important in preventing anemia, birth defects, and in normal DNA production. Folate deficiency is fairly common, so paying special focus to your intake of this nutrient is a good idea.

How to Eat Strawberries on Keto?

Strawberries are a pretty versatile fruit, so there are many ways to incorporate them into your keto diet. Consider the following tips for adding strawberries to your keto meals:

1. Make smoothies

There are hundreds of keto-friendly smoothie recipes out there that include strawberries. You can blend these berries with yogurt, avocado, nut butters, or almond milk. Make sure to use keto sweeteners or, even better, let the strawberries sweeten your smoothie.

2. Strawberries and cream

This is a simple old-time classic that we all know and love. Make sure to sweeten the cream with a low-carb sweetener and feel free to add vanilla extract or any other flavoring of your liking.

3. Strawberries with Greek yogurt

For a quick lunch, snack, or breakfast, add strawberries to a cup of Greek yogurt. Optionally, you can sprinkle this yogurt treat with some flax seeds, chia seeds, cinnamon, or sugar-free maple syrup. It’s an easy way to get satiating protein along with the health benefits of strawberries.

Conclusion

Strawberries definitely have their place in a keto diet. They provide around 5g net carbs per 100g in their whole form and are also a good source of fiber, vitamin C, manganese, and even folate. Researchers also found strawberries to have many powerful phytochemicals that could help you avoid chronic diseases if you make strawberries (and other berries) your daily staple.

Make sure to keep track of your macros intake when adding any carb-containing food to your daily meals, including strawberries. Strawberries can still contribute to your daily carb intake, especially if you eat more than one cup. It’s best to add them to different keto meals to avoid overeating on strawberries while eating enough fat and protein.

Takeaways

  • Strawberries are considered low-carb and keto-friendly.
  • When eaten along with other low-carb vegetables, strawberries help increase your fiber intake.
  • The health benefits of consuming strawberries range from atherosclerosis prevention to improved folate status.
  • There are many ways to enjoy strawberries on keto: make a smoothie out of it, make strawberries and cream, or add strawberries to a cup of greek yogurt.

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14 foods you can eat as much of as you want and not gain weight

While there’s no such thing as a zero-calorie food, there are foods you can enjoy freely without having to worry about packing on the pounds.

According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.

Young says there are few reasons why you won’t gain weight from eating these foods:

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They’re mostly made up of water.

They’re low in calories.

They contain fiber, which helps make you feel and stay full.

Although these fruits and vegetables aren’t high in protein, they’re packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.

Keep scrolling to 14 foods you can eat without restraint.

Celery

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Almost 95% of celery is water, but that doesn’t mean the vegetable doesn’t have significant health benefits. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. There are only six calories in a single serving.

You’re best off eating celery when it’s fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.

Kale

Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.

It’s one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.

Blueberries

Blueberries’ claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.

Cucumbers

A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit’s nutritional value, so you’re best off not peeling your cucumbers.

The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.

Tomatoes

(Thomas Martinsen / Unsplash)

Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.

And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.

Grapefruits

Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it’s considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helping you feel fuller for longer. There are only 50 calories in one half of a grapefruit.

The vitamin C found in grapefruit can reduce the risk of a number of health problems, like cancer and heart issues. Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women.

Broccoli

Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food.

Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving.

Cantaloupe

(Candace Nast / Flickr)

Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.

Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.

Cauliflower

Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it’s an excellent source of folate, fiber, and vitamins C and K.

There are around 25 calories in one serving.

Blackberries

Blackberries’ health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids.

Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.

Lettuce

Most types of lettuce — whether it’s romaine or iceberg — only have about 10 to 2o calories per serving. And although lettuce won’t add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C.

Oranges

(Linh Pham / Unsplash)

Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It’s also low in calories; a medium-sized orange has about 80 calories.

And if you’re not eating that white stuff under an orange’s skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels.

Strawberries

There’s more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant.

Strawberries are also a good source of potassium and fiber, and they’re fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories.

Honeydew melon

Honeydew melon has only slightly more calories per serving than cantaloupe (64), and the majority of these calories come from the 14 grams of natural sugar the fruit provides.

Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin.

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Everything you need to know about strawberries

Strawberries provide a range of potential benefits and can support the body’s defences against a variety of diseases. There are more than 600 varieties of strawberry.

1. Preventing heart disease

Share on PinterestEating trawberries can help prevent heart disease.

Strawberries might have a preventive effect against heart disease due to their high polyphenol content. Polyphenols are plant compounds that are good for the body.

A 2019 report advises that the anthocyanin in strawberries has links to a lower risk of a type of heart attack known as myocardial infarction.

The flavonoid quercetin, which is also present in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis.

The fiber and potassium content in strawberries also support heart health.

In one 2011 study, participants who consumed 4,069 milligrams (mg) of potassium per day had a lower risk of death from ischemic heart disease when compared to those who consumed about 1,000 mg of potassium per day.

2. Preventing stroke

A 2016 meta-analysis included studies that had assessed the antioxidants quercetin, kaempferol, and anthocyanin.

This meta-analysis looked at the link between those antioxidants that were present in strawberries and stroke risk. It found that they moderately reduced the risk of stroke after the study authors took into account cardiovascular risk factors.

However, the authors advise caution over taking the study results too literally, as they looked at the overall impact of flavonoids rather than the participants’ direct response to doses.

Here, learn more about stroke.

3. Cancer

The powerful antioxidants in strawberries may work against free radicals, according to a 2016 review. The review suggests that this factor could inhibit tumor growth and decrease inflammation in the body.

While no fruit acts as a direct treatment for cancer, strawberries, and similar fruits might help reduce the risk of some people developing the disease.

Find out about the different types of cancer here.

4. Blood pressure

Due to their high potassium content, strawberries might provide benefits for people who have a raised risk of high blood pressure by helping to offset the effects of sodium in the body.

Low potassium intake is just as important a risk factor for high blood pressure as high sodium intake.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2% of American adults meet the daily 4,700-mg recommendation for potassium.

Strawberries are a sweet, filling way to help people consume more potassium in their diet.

5. Constipation

Eating foods such as strawberries, grapes, watermelon, and cantaloupe that are high in water content and fiber can help hydrate the body and maintain regular bowel movements.

Fiber is essential for minimizing constipation and adding bulk to the stool.

6. Diabetes

Strawberries are a healthful fruit choice for people with diabetes. The substantial fiber content of the berries also helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows.

Fiber can improve satiety, helping people feel fuller for longer after eating. This can reduce urges to snack between meals, which will support glucose management and reduce the risk of blood sugar spikes.

Here, find out about the different types of diabetes.

8 Reasons To Eat 8 Strawberries A Day

05 Jul 8 Reasons To Eat 8 Strawberries A Day

Posted at 07:00h in Farm-to-Table, Food Facts by Toby Amidor

By Toby Amidor, MS, RD

This post was sponsored by the California Strawberry Commission, whom I work with as a spokesperson and who paid for my trip to Monterey, California.

There’s nothing more gorgeous than the strawberry fields of California. This year was my third time, and even more beautiful than I remember. I was honored to be invited by the California Strawberry Commission to discuss the health benefits of strawberries over a mouth watering strawberry-filled lunch. In the fields, there’s nothing sweeter than fresh picked warm strawberries. However, besides being sweet and delicious, strawberries are also packed with nutrients. Here are 8 reasons to aim for eating 8 strawberries a day.

Speaking during a delicious strawberry-filled lunch

Reason #1: Strawberries are packed with good-for-you nutrients
One serving of eight medium-sized strawberries contains:

  • 45 calories
  • 140 per cent of Daily Value for vitamin C
  • 8 per cent of Daily Value for folate
  • 12 per cent of Daily Value for dietary fiber
  • 6 per cent of Daily Value for potassium
  • Only 7 grams of sugar

Strawberries growing in the field

Reason #2: Strawberries may help stave off diabetes
At the 2015 American Diabetes Association’s 75th Scientific Sessions, Dr. Howard Sesso, SCD, MPH of Harvard University revealed data from a Women’s Health Study, which included over 37,000 nondiabetic middle-aged women. At the start of the study, the women reported how often they ate strawberries. Fourteen years later, over 2,900 of the women had diabetes. Compared to women who rarely or never ate strawberries, those who ate strawberries at least monthly had a lower risk for diabetes.

Further, the American Diabetes Association identifies berries, including strawberries, as one of the top 10 superfoods for a diabetes meal plan.

A strawberry attached to its flower

Reason #3: Strawberries are good for your heart
Anthocyanins are phytonutrients (or natural plant chemicals) found in strawberries. A 2013 study published in Circulation found that high anthocyanin intake (more than 3 weekly servings of strawberries) is associated with a lower risk of heart attacks in middle-aged women.

Strawberries grown on raised beds

Reason #4: Strawberries are good for your MIND
Researchers recently discovered that an eating plan that can lower your risk of Alzheimer’s disease by more than one-third. It’s called the Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND, diet. As it turns out, a healthy daily dose of berries, including strawberries, in your diet can play a big role in staving off dementia in old age.

It takes a little more work, but here are long-stemmed strawberries

Reason #5: Strawberries have less sugar than many realize
Folks believe that strawberries have more sugar than other fruits. However, strawberries actually contain the lowest amount of sugar (7 grams) per one-cup serving compared to the top 5 popular fruit (oranges, bananas, grapes, apples, and strawberries).

Gorgeous handful of fresh picked strawberries

Reason #6: Strawberries are everyone’s favorite super fruit
In a recent consumer survey, The California Strawberry Commission recently ran a survey of more than 1,000 consumers and uncovered that among five common fruit (oranges, apples, bananas, grapes and strawberries), more than a third (36 percent) of respondents chose strawberries as their favorite. However, when asked which they consume the most, only 12 percent of respondents indicated strawberries as their most consumed fruit.

The group enjoying fresh picked strawberries (I’m on the left!!)

Reason #7: Strawberries have more vitamin C than an orange!
In the same survey conducted by the California Strawberry Commission, eighty-six percent of respondents thought oranges had the most Vitamin C per serving. However, fact is, a one-cup serving of strawberries has more vitamin C than an orange. Vitamin C is known for its antioxidant properties, helping to protect the body from oxidative stress.

Enjoying the strawberry fields with Christy Wilson, RD

Reason #8: Strawberries are versatile
Although most people maintain the belief that strawberries are a dessert-only treat, that couldn’t be further from the truth. Below are several savory dishes that were served on my trip to California.

Cheese-stuffed strawberry

Studies consistently show that kids are not getting the recommended amounts of fruits and vegetables. But, red, sweet, juicy strawberries are one fruit that you won’t have any trouble getting your child to eat.

Strawberries are one of America’s most loved fruits. Nearly every family in the U.S. enjoys this tasty fruit. More than half of children ages 7 to 9 rate strawberries as their favorite fruit. Thus, it’s not surprising that the average American consumes 8 pounds per year!

A cup of naturally sweet strawberries (about 8 medium) has only 50 calories, making them the perfect treat to satisfy your child’s sweet tooth. And, strawberries for dessert pack a powerful nutrient punch that many traditional desserts lack.

Strawberries are rich in vitamin C, folate, fiber and potassium. Just 1 cup contains 140 percent of the recommended Daily Value of vitamin C for kids. Kids need vitamin C for growth, body tissue repair, and a healthy immune system. One cup of sliced strawberries provides 3.3 grams of fiber, which aids in digestive health. Strawberries are rich in antioxidants including anthocyanins. These compounds give strawberries their bright red color. And, they may help prevent some chronic diseases, including cancer, heart disease and diabetes.

Not only are strawberries delicious and nutritious, but they are the perfect size for little hands and are extremely versatile. Serve them whole, packed to go or in a variety of recipes. For example, add them to salads, sandwiches with cheese or nut butter, salsa, smoothies, fruit kabobs, low-fat yogurt or ice cream.

When fresh strawberries aren’t in season, choose frozen without added sugar. Try combining frozen strawberries and frozen chunks of banana in a food processor to whip up some refreshing “ice cream.”

Growing strawberries at home is a fun and educational family project. Or, head to your local pick-your-own berry farm to harvest strawberries straight from the plant. What could be better than watching your child enjoy a fresh, juicy, healthy strawberry? Just be sure to wash fresh berries before eating.

Try this easy Sparkling Strawberry Lemonade for a bubbly summer refresher bursting with vitamin C.

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