Why Strawberries are Nutritious and Healthy

What are strawberries?

Strawberries (also known as Fragasa Ananassa) are bright red, juicy and sweet berries that were originated in Europe during the 18th century. Strawberries are a hybrid of two species from North America and Chile, and are members of the Rosaceae family.

Strawberries come in a hundred varieties of unique attributes, flavours, sizes, shapes and colors. There are both white and red strawberries. The three main types of commercial harvested strawberries are June-bearing (cultivated in the month of June), Everbearing (grown during the hotter climates) and Day-neutral (no day lengths and grow for five months). Strawberries are available all year round, but they are particularly popular in the peak seasons of spring and summer.

Health Benefits of Strawberries

Strawberries are a magnificent source of vitamin C and manganese, and contains decent quantities of folate (also known as vitamin B9) and potassium. The vitamins that are contained in strawberries are important for immune and skin health, normal tissue growth, human cell function, and are vital for pregnant women and seniors. Manganese is often found in a variety of whole grains, legumes, fruits and vegetables, and is the trace element for multiple processes in the body. Potassium is a mineral that is invovled in many essential body functions such as the regulation of blood pressure. Strawberries also provide other vitamins and minerals such as iron, copper, magnesium, phosphorus and vitamins B6, K and E. Strawberries are also rich in antioxidants and plant compounds that are beneficial for heart health and blood sugar regulation.

Strawberries are safe for diabetics to eat, because of their low carbohydrate (both total and net) content. Strawberries only have 7 grams of carbs per serving (fewer than 6 grams of net carbs), 0.7 grams of protein, 0.3 grams of fat, 2 grams of fibre (insoluble and soluble), 4.9 grams of sugar and the water content is extremely high. The fibre content in strawberries compromises 26% of the carbohydrate content, and is crucial for gut, weight loss and digestive health. Fibre is important, because it feeds the friendly bateria in the gut.

Other health benefits of strawberries include: reduced blood sugar levels, reduce risk of diseases such as cancer, reduced risk of chronic illnesses, improved vascular function, improved blood lipid profiles and improved good cholesterol.

How to eat Strawberries:

1. Make homemade strawberry ice cream using bananas, non-dairy milk (coconut, almond, oat, cashew, etc.) and regular cow's milk. I personally love using bananas, almond and cashew milk.

2. Make homemade strawberry yogurt using natural sweeteners such as Erythirol, plain Greek yogurt, cashew, coconut or almond milk and natural vanilla extract. I started making homemade sugar-free strawberry whipped yogurt and it is scrumptious!

3. Include a handful of strawberries into tropical fruit salads and green salads. Recipes for green salads that include strawberries can be found in cookbooks, and online recipe blogs.

4. Make your own strawberry jam using natural sweeteners and vanilla extract, and/or buy sugar-free strawberry jam from your local grocery store. Use the sugar-free jam to make DIY sugar-free strawberries and cream, pastries, and yogurt parfaits. My favourite thing to do is combine sugar-free strawberry jam to my batch of homemade, low-carb and sugar free strawberries and cream.

5. Add frozen strawberries into both dairy-free and regular smoothies and milkshakes. My favourite smoothie/milkshake combination is strawberries, bananas, vanilla protein powder and any kind of dairy-free milk.

6. Make DIY strawberry juice. I have never made strawberry juice myself, but it is activity that is worth adding to your bucket list of things to do!

7. Enjoy snacking on some cut-up strawberries with a generous amount of nuts, cacao nibs, dark or stevia-sweetened chocolate chips. A chocolate bar would also work. I love Lily's, Enjoy Life and Krisda chocolate chips.

8. Include a serving of strawberries to cold and hot cereals. This is an awesome way to incorporate a serving of fruit with your breakfast.

Happy snacking and have a great rest of the week! Cheerio!