5 Reasons to Eat More Strawberries
As the summer sun shines bright, it's time to indulge in one of nature's sweetest gifts: strawberries! These vibrant red fruits are a delightful treat and a smart snack for summer. Not only are strawberries the perfect sweet treat, but they are also loaded with nutrients, antioxidants, and phytochemicals that are good for your health.
So, whether you enjoy them as a standalone snack, blend them into smoothies, or use them as a topping for yogurt or cereal, strawberries are a fantastic choice to keep you refreshed, nourished, and satisfied during the summer months.
5 Reasons to Eat More Strawberries This Summer
Besides being a delicious and nutritious naturally sweet treat, here are additional reasons you should eat more strawberries this summer!
#1 Lowers the risk of heart disease. The antioxidants in strawberries can help combat inflammation and oxidative stress, reducing the risk of heart disease. Additionally, their natural compounds may contribute to maintaining healthy blood pressure levels. Studies have shown a link between berry consumption, including strawberries, with reduced risk for heart attack and stroke. Clinical trials have linked strawberries to improvements in blood lipid levels showing that daily consumption significantly reduced total cholesterol (TC) and low-density lipoprotein (LDL) cholesterol levels.
#2 Boosts your immune system. In addition to being packed with beneficial nutrients, including potassium, folate, and fiber, strawberries are the most widely available fresh fruit source for vitamin C. Did you know that just one cup of strawberries has 95% of the daily value of vitamin C for the day? Yup, that's right! Strawberries are also rich in phytonutrients, particularly anthocyanins, and flavan-3-ol, which have preventive and therapeutic health benefits.
#3 Improves metabolic health and reduces inflammation. The anthocyanins in strawberries may reduce inflammation, oxidative stress, and insulin resistance – all risk factors for type 2 diabetes mellitus. Strawberry consumption has been shown to benefit insulin resistance and inflammation in people with metabolic syndrome. In addition to metabolic health, eating more fruits such as strawberries, blueberries, and raspberries has promising results for reducing pain and inflammation in people with arthritis.
#4 Boosts Brain Power. Stay sharp with strawberries! People of all ages can boost their brain power by eating more strawberries. Not only is regular strawberry consumption linked to improvements in memory tests, word recognition, and spatial memory, but studies have found that eating two servings of strawberries (and other foods rich in anthocyanins and flavonoids) per week is associated with slower rates of cognitive decline. Eating foods rich in vitamin C, pelargonidin, anthocyanins, and total flavonoids — like strawberries - may also reduce the risk of Alzheimer's Disease and related dementias.
#5 Supports a healthy weight. Are you watching your weight? Strawberries are the perfect treat, with only 50 calories per cup and 3 grams of fiber. Strawberries offer a low-calorie way to satisfy your sweet tooth, and the fiber will help you stay full longer. And let's face it; you'll eat less the more satisfied you are!
Those who consumed more than three servings of anthocyanin-rich strawberries and blueberries per week had a 32 percent lower risk of heart attack than women who did not consume berries.
Large-scale prospective studies have shown that women who consumed strawberries had a 10 percent lower risk of developing diabetes and were less likely to gain weight.
A recent study in the Annals of Neurology suggests that eating berries more than twice a week delays cognitive aging by up to 2.5 years.
Clinical research suggests eating just one serving of eight strawberries a day may improve heart health, help manage diabetes, support brain health, and reduce the risk of some cancers.
After four weeks of strawberry supplementation, results showed gut microbiota alterations associated with weight control and longevity. Results were partially reversed after two weeks of a standard diet without strawberries.
Emerging research is exploring the role that strawberries may play in digestive health. While the depth of knowledge is strong, California Strawberries continue to explore these areas and more.
Strawberry Caprese Salad
Ingredients
½ cup balsamic vinegar
2 lbs fresh strawberries, stemmed and halved
2 cups bite-sized fresh mozzarella balls (bocconcini), drained, halved
salt & pepper to taste
2 Tbsp extra virgin olive oil
3-4 fresh basil leaves, thinly sliced
3-4 mint leaves, thinly sliced
Instructions
To make the balsamic sauce: In a nonreactive pot, simmer vinegar over low heat until reduced to one-half its original volume (1/4 cup).
To Serve: In a serving bowl, toss strawberries and mozzarella balls with olive oil - season with salt and pepper. Add basil and mint; toss again. Drizzle balsamic syrup over and around the salad.
Serves 6
Nutrition Facts: 330 calories, 23 grams fat, 140 mg sodium, 15 grams carbohydrates, 3 grams fiber, 15 grams protein