Strawberries: A sweet n' healthy summertime snack

Kelly Gonzalez
Busy Bodies
Date Published: July 8, 2009

Strawberries: A sweet n' healthy summertime snack

In general, berries are a super fruit due to their high levels of free radical fighting, disease protecting antioxidants. There are many choices when it comes to picking berries: blueberries, raspberries, cranberries, blackberries, goji berries, etc, but strawberries are hands down the most popular berry in the world.

Strawberries provide numerous health benefits. This heart shaped fruit helps prevent serious heart conditions, cancer, and inflammation. Phenols in strawberries such as anthocyanin and ellagitannin are the main contributing antioxidants. The anthocyanins help protect cell structures and ward off free radical damage, while ellagic acid has been documented to lower blood pressure and decrease risks of heart disease. The phenols in strawberries can have a similar affect on inflammation in the body as aspirin or ibuprofen by minimizing the effects of the enzyme cyclo-oxgenase, which is often associated with conditions such as arthritis, asthma, and cancer.

The American Dietetic Association ranks strawberries as one of the best sources of Vitamin C. One cup of strawberries offers 140% of the recommended dietary allowance of Vitamin C. Not only are strawberries high in Vitamin C, but they also offer a generous amount of potassium.

Potassium is needed for muscle contraction and retaining proper fluid and electrolyte balances within the body. A study in the 1997 Journal of the Medical Association found that potassium supplements helped lower blood pressure decreasing risks for hypertension. A single serving of strawberries offers 170mg of potassium. While this may seem minute compared to the recommended 4,700 mg/day, eating plenty of fruits and vegetables can help ensure that you are getting enough potassium to promote heart health. Just remember that sodium and potassium are related. The more sodium consumed, the more potassium you need (about double that of sodium) to help buffer sodium’s effects and decrease your risks of hypertension.

The best part about strawberries is that they are a guilt free sweet snack. One cup of strawberries only has about 50 calories and it’s fat free! While strawberries can be bought year-round, they peak in April-July. Choose fresh or frozen strawberries whenever possible. Canned strawberries with syrup and many strawberry products are loaded with preservatives and extra calories and sugar.

When purchasing fresh strawberries inspect the container for any signs of mold. Mold on a single berry signifies that mold spores have affected the entire package. Even if they’re on sale, it’s not the best buy.
Strawberries are highly perishable; be sure to refrigerate them as soon as possible. Wash strawberries before use by gentling rinsing them- avoid excess water because it causes the berries to lose flavor and become mushy. Cut the green cap off with a paring knife, and enjoy!

Frozen fruit is just as nutritious as fresh. Strawberries can be frozen and kept for months. To freeze: wash and de-stem strawberries, place in a single layer on a baking pan, lightly cover, once frozen place berries in freezer bag, and defrost when needed.

Strawberries are a perfect healthy addition to oatmeal, cereal, salads, smoothies, fresh juices, cocktails, and desserts. For a sweet treat dip strawberries in melted dark chocolate for an antioxidant rich dessert.