Healthy Foods List: Strawberries

Strawberries and Health: Nutritional Benefits and Recipes

Strawberries are one of our favourite summer fruits. They're a low-glycemic food, meaning they have little effect on blood sugar for most people. 

Health Benefits of Strawberries

Strawberries contain lots of vitamin C, which is good for the immune system and promotes healthy skin. They're an excellent source of antioxidants, including anthocyanins and quercetin, known for their potential to reduce inflammation and lower the risk of chronic diseases. It is the antioxidant anthocyanin that gives strawberries their colour.

Anthocyanin levels increase as the fruit ripens. So, the redder the berry, the more antioxidants it contains. Strawberries contain significant dietary fibre, aiding digestion and supporting weight management.  Eating strawberries has been associated with improved heart health, reduced oxidative stress, and cognitive benefits. 

The Benefits of High Fibre in Strawberries for Digestive Health

The fibre in strawberries is good for your digestive system, promoting regularity and a healthy balance of gut bacteria. The soluble and insoluble fibre content of strawberries feeds your beneficial gut bacteria, which supports a balanced microbiome. 

Vitamins and Minerals in Strawberries

The approximate nutrient breakdown of strawberries per 100 grams is:

  • Energy: 32-35 kilocalories (kcal)
  • Carbohydrates: 7-8 grams
  • Sugars: 4-5 grams
  • Protein: 0.7-0.9 grams
  • Fat: 0.3-0.4 grams
  • Fiber: Approximately 2-3 grams
  • Vitamin C: 59-66 milligrams (mg)
  • Vitamin A: 0-30 International Units (IU)
  • Vitamin K: 2-3 micrograms (µg)
  • Folate (Vitamin B9): 24-30 µg
  • Potassium: 153-160 milligrams (mg)
  • Magnesium: 13-15 mg
  • Calcium: 16-18 mg
  • Iron: 0.4-0.6 mg
  • Antioxidants in strawberries include tannins, anthocyanins, resveratrol, flavonols, ellagic acid and catechins.

The nutrient content of strawberries can vary slightly depending on the strawberry's size, ripeness, and growing conditions. 

Delicious Ways to Enjoy Strawberries

Strawberries are versatile and can be eaten both fresh and frozen. Here are some ideas:

  • Fresh, Whole: On their own, or in salads.
  • Healthy Topping: Top your yoghurt or morning oatmeal with a handful of strawberries
  • Strawberry Water: Add a few strawberries to your water for a refreshing and flavorful twist.
  • Smoothie: add a handful to your smoothie

When are Strawberries in Season?

You can typically expect to see strawberries begin to ripen in late spring to early summer, around May or June in the northern hemisphere. June is usually the best time to pick them, but they're available frozen and fresh in supermarkets all year. 

Top Tips:

Frozen strawberries are cheaper and more nutritious as they are frozen immediately after picking.  Try to choose organic strawberries when possible. This will both reduce pesticide residue and frozen strawberries may even contain more antioxidants than non-organic strawberries.


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