The Juicy Secret About Strawberries

There’s something irresistible about strawberries’ vibrant color, juicy texture and a burst of sweetness in every bite. But beyond their deliciousness, these little red gems offer a wealth of health benefits that make them a true nutritional superstar.  

What Are Strawberries?  

Strawberries (Fragaria x ananassa) are actually a group of fruits comprised of over 20 species with hundreds of hybrids and varieties, and they offer a surprising range of flavors, sizes, and shapes. [1,2,3] These juicy red delights are part of the rose family, closely related to raspberries, cherries, and apples. However, unlike true berries, strawberries are classified as “accessory fruits.” Their fleshy, red part comes from the flower’s receptacle, while the tiny seeds on the outside are the actual fruits.  

Beyond their fascinating botanical classification, strawberries offer a wealth of nutritional benefits. They’re packed with vitamins, minerals, and powerful compounds that have antioxidant and anti-inflammatory properties which do wonders for your health. 

Reasons to Eat Strawberries 

They’re mainly composed of water (91%) and carbohydrates (7.7%), with minimal fat (0.3%) and protein (0.7%). A 3.5-ounce (100-gram) serving of strawberries contains only 32 calories and provides a good source of fiber, which is important for digestive health and may aid in weight management and disease prevention. [4] 

Strawberries also contain vitamins and antioxidants that can also boost your immune system and protect your heart health, as detailed below. 

Strawberries May Support Your Immune System 

Just one cup of strawberries fulfills your daily vitamin C requirements. [4] Vitamin C is a powerful antioxidant that plays a crucial role in supporting a healthy immune system. [5] Studies have shown that it helps your body produce essential immune cells like T-cells and B-cells, which fight off various infections and even some cancers. [6,7] 

May Improve Heart Health 

Heart disease is a leading cause of death worldwide, so finding ways to support your cardiovascular system is crucial. [8] Research suggests that strawberries can be valuable allies in this effort. [9,10] 

Studies have linked regular berry consumption to a lower risk of heart-related deaths. [11,12] This heart-healthy benefit may be due to the anthocyanins in berries, which are plant pigments with potent antioxidant properties. 

Another study found that eating berries, including strawberries, improved several heart health markers in middle-aged individuals with risk factors for heart disease. These improvements included better cholesterol levels, lower blood pressure, and healthier blood platelet function. [13] 

Strawberries may also offer additional benefits for your heart, such as increased antioxidant levels, reduced inflammation, improved blood vessel function, and a better blood lipid profile. [9,14] 

Furthermore, studies on freeze-dried strawberry supplements have shown promising results for individuals with type 2 diabetes or metabolic syndrome. These studies suggest that strawberry supplementation can lead to significant improvements in several key risk factors, including lower LDL cholesterol and reduced inflammation. [15,16] 

RELATED: The Paleo Anti-Inflammatory Diet Meal Plan 

How Strawberries Are Cultivated 

There’s a lot that goes on behind the scenes to get these summer staples from the field to your table. Strawberries thrive in warm weather with low humidity, which is why Southern California is a prime spot for growing them. While you’ll find smaller strawberry farms scattered across the eastern United States, Florida takes the crown as the top producer during the winter months. 

But it’s not just about the climate. Strawberries need specific soil conditions to flourish. Well-drained, sandy loam rich in organic matter is ideal, along with a sunny location and a gentle slope. [1] 

How to Select and Store Strawberries 

Although strawberries are available year-round in most grocery stores, their peak season is in the spring and early summer. During this time, you’ll find the freshest, most flavorful berries at local farmers markets and farm stands. 

When selecting strawberries, look for plump, brightly colored berries with fresh-looking green caps. Avoid those with bruises, mold, or a dull appearance. Once you’ve brought your berries home, store them unwashed in the refrigerator to maintain their freshness. [17] 

How to Freeze Strawberries 

Freezing strawberries is a great way to preserve their flavor and nutrients for later use. But before you toss them in the freezer, gently wash them to remove any dirt or debris. Since you’ll likely be using them straight from the freezer, it’s best to clean beforehand. After washing, pat the strawberries dry to remove excess moisture, which can lead to freezer burn. 

Remove the leafy green tops. It’s much easier to do this while the berries are fresh than to try to wrestle with frozen stems later on, and if you know how you’ll be using your frozen strawberries, consider slicing or dicing them beforehand. Just like with fresh strawberries, make sure to discard any berries that show signs of mold or spoilage. 

Arrange your strawberries in a single layer on a baking sheet lined with parchment paper or a silicone mat. This prevents them from clumping together. Once they’re solid, transfer them to an airtight container or freezer-safe bag. Don’t forget to label and date the bag before storing it in the freezer. Properly frozen strawberries can last up to a year. 

How to Incorporate Strawberries into Your Diet 

Strawberries are incredibly versatile and can be enjoyed in countless ways. Here are a few ideas: 

• Enjoy Them Fresh: Simply rinse and enjoy as a snack or healthy dessert. 
• Add Them to Your Blender: Strawberries add sweetness and a vibrant color to any smoothie or healthy frozen treat. 
• Get Creative: Add sliced strawberries to salads, salsas, or even savory dishes for a burst of flavor and nutrition. 

References:

1. Know Your Commodity | Strawberries Market | Strawberry Production [Internet]. Produce Blue Book. Available from: https://www.producebluebook.com/know-your-produce-commodity/strawberries/  
2. Erik. Strawberry Plant: The Complete Guide (Updated 2019) [Internet]. Strawberry Plants . org. 2018. Available from: https://strawberryplants.org/strawberry-plant/  
3. Strawberry Varieties: The Complete Guide (Updated 2019) [Internet]. Strawberry Plants . org. 2019. Available from: https://strawberryplants.org/strawberry-varieties/  
4. https://fdc.nal.usda.gov/food-details/2346409/nutrients 
5. Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of Nutrition & Metabolism [Internet]. 2006;50(2):85–94. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16373990  
6. Sasidharan Nair V, Huehn J. Impact of vitamin C on the development, differentiation and functional properties of T cells. European journal of microbiology & immunology [Internet]. 2024 Jun;14(2):67–74. Available from: https://pubmed.ncbi.nlm.nih.gov/38446173/  
7. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017 Nov 3;9(11):1211. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/ 
8. World Health Organization. The top 10 causes of death [Internet]. World Health Organization. 2024. Available from: https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death  
9. Basu A, Rhone M, Lyons TJ. Berries: emerging impact on cardiovascular health. Nutrition Reviews. 2010 Mar;68(3):168–77. Available from: https://pubmed.ncbi.nlm.nih.gov/20384847/ 
10. Wallace TC. Anthocyanins in Cardiovascular Disease. Advances in Nutrition [Internet]. 2011 Jan 1 [cited 2019 Dec 5];2(1):1–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/  
11. Rissanen TH, Voutilainen S, Virtanen JK, Venho B, Vanharanta M, Mursu J, et al. Low Intake of Fruits, Berries and Vegetables Is Associated with Excess Mortality in Men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. The Journal of Nutrition. 2003 Jan 1;133(1):199–204. Available from: https://pubmed.ncbi.nlm.nih.gov/12514290/ 
12. Sesso HD, Gaziano JM, Jenkins DJA, Buring JE. Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women. Journal of the American College of Nutrition [Internet]. 2007 [cited 2020 Jan 11];26(4):303–10. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17906180/  
13. Erlund I, Koli R, Alfthan G, Marniemi J, Puukka P, Mustonen P, et al. Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol. The American Journal of Clinical Nutrition [Internet]. 2008 Feb 1 [cited 2022 Jan 5];87(2):323–31. Available from: https://academic.oup.com/ajcn/article/87/2/323/4633285  
14. Basu A, Nguyen A, Betts NM, Lyons TJ. Strawberry As a Functional Food: An Evidence-Based Review. Critical Reviews in Food Science and Nutrition. 2013 Dec 17;54(6):790–806. Available from: https://pubmed.ncbi.nlm.nih.gov/24345049/ 
15. Basu A, Wilkinson M, Penugonda K, Simmons B, Betts NM, Lyons TJ. Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects. Nutrition Journal [Internet]. 2009 Sep 28 [cited 2019 Dec 8];8(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2761419/  
16. Basu A, Fu DX, Wilkinson M, Simmons B, Wu M, Betts NM, et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutrition Research. 2010 Jul;30(7):462–9. Available from: https://pubmed.ncbi.nlm.nih.gov/20797478/ 
17. How to Select Strawberries | How to Store Strawberries | California Strawberries [Internet]. California Strawberry Commission. Available from: https://www.californiastrawberries.com/select-and-store-strawberries/