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 superfruit because they’re rich in flavonoids and other health-protecting phytonutrients,” says Jackie New, his chef and culinary nutritionist at New York City-based Plants. Dent (RDN, CDN) says.
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 packed with antioxidants that may help ward off nasty inflammation. prize.
Nutrients of strawberries
1 cup of whole strawberries contains:
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. A recent study in obese adults with high cholesterol found that eating 2.5 servings of strawberries per day for four weeks improved insulin resistance and LDL cholesterol levels. Another randomized controlled trial 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 in adults with cardiometabolic risk factors. I understand.
“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, a study on mice concluded that strawberry consumption suppressed tumor growth and accelerated cancer cell death in breast cancer patients.
According to Nugent, strawberries contain ellagic acid, an antioxidant that has anti-inflammatory effects, so it’s not surprising that it’s been closely linked to a reduction in cancer. It has been shown to prevent or slow the progression of certain chronic diseases such as 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, an associate professor of food science at Pennsylvania State University, previously told TODAY that items such as strawberries have relatively low pesticide residues and people don’t typically eat them every day. Not getting infected at all is a great idea, but not realistic,” he said, noting 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 is involved in 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,” Nugent says. 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 love the combination of chocolate and strawberries. Strawberries covered in dark chocolate are one of my favorite desserts,” says Nugent.
Also add brightness to this classic Italian dessert with Strawberry Tiramisu. And impress your guests with a classic 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. It also pairs well with traditional salads such as this Grilled Shrimp Strawberry He Salad or a grain salad such as Giada’s Millet Tabbouleh Salad with Strawberry.Plus, strawberries add richness to sauces, like this Fennel Fried Chicken with Strawberry Rhubarb Sweet and Sour Sauce.
snack: “We recreated the ‘Tootsie Pops’ concept with strawberry walnut lollipops for a really fun snack,” says Newgent. Ditch the store-bought Pop-Tarts and try Siri’s Homemade Strawberry Breakfast Pockets instead. Or make this simple High Protein Chocolate Strawberry Frozen Yogurt Bark.
