As Memorial Day marks the unofficial start of summer, it’s time to start thinking about some of the best produce that the season has to offer. In New Jersey, strawberries are in-season throughout spring and summer. May is National Strawberry Month, so it’s a great time to read up on some health benefits and delicious recipes starring these sweet, vibrant fruits.
Even with “berry” in the name, strawberries are not true berries by botanical definition! Botanically speaking, a true berry develops from a single ovary and has a fleshy wall (think bananas, grapes, and blueberries). Strawberries are technically aggregate accessory fruits, meaning they are made up of multiple, small individual fruits (those seeds are called achenes) all embedded within a receptacle, which is the red part we eat. Read on to learn about the nutritional benefits, how to incorporate them into a unique dietary plan, and easy recipes you’ll want to make on repeat this summer.
A Delicious Nutritional Powerhouse
When in season at the peak of freshness, strawberries are not only tasty, but full of a wide array of nutrients. One cup of raw strawberries contains about 3g of fiber, a key nutrient of which most Americans aren’t getting enough. The current Dietary Guidelines for Americans recommend 25g per day for women 50 years and younger and 38g per day for men of the same age. Fiber is essential to help improve digestion, lower cholesterol, feed beneficial gut bacteria, and decrease risk of heart disease, type 2 diabetes, and some cancers. A cup of strawberries also provides about 85 mg of vitamin C, which is about 95% of the daily value on a 2,000 calorie diet. Vitamin C, essential for immune function, wound healing, collagen formation, and iron absorption, is found in more than just citrus fruits! Strawberries are also an excellent source of antioxidants, which can help protect cells from damage, in turn supporting heart health, combating inflammation, and boosting immune function. At just 45 calories per cup, strawberries can make weight loss easier for those looking to add volume and fiber to meals.
Strawberries and Specific Dietary Needs
The multiple health benefits of strawberries can fit into the guidelines for many different nutrient needs. Individuals with prediabetes or diabetes need to be more cognisant of their blood sugar, and the low glycemic index of strawberries makes them an easy choice to add color and flavor to meals and snacks. When paired with a source of protein and/or fat, like almond butter or cheese, strawberries can easily contribute to stable blood sugar levels. For those looking to manage their cholesterol, the fiber in strawberries is incredibly beneficial. More specifically, their soluble fiber content can help lower LDL, the “bad” cholesterol. For someone navigating IBS, strawberries are considered low-FODMAP, meaning they should be well-tolerated and won’t exacerbate any GI issues. If strawberries do cause discomfort, cooking them, such as in a compote, may decrease symptoms.
Easy, Tasty Recipes
Strawberries can easily be thrown into a smoothie, added as a topping to a yogurt bowl, or cooked down into a homemade chia jam. Add them to oatmeal to give an already fiber-rich breakfast a bright boost, or toss into a salad with goat cheese, walnuts, and balsamic for a savory twist. Check out the links below for some creative recipes to try out this spring and summer:
- Strawberry S’Mores: https://www.myplate.gov/recipes/strawberry-smores
- Crunchy Berry Parfait: https://www.myplate.gov/recipes/crunchy-berry-parfait
- Strawberry Yogurt Pops: https://www.myplate.gov/recipes/strawberry-yogurt-pops
Strawberries are already a widely-consumed fruit, especially in New Jersey where they grow locally. As the weather warms up and you shop your favorite farmers markets and grocery stores, keep your eyes peeled for this vibrant non-berry, or head to a farm where you can pick them yourself! You’ll be ready to give your favorite meals and snacks a boost of fiber, antioxidants, and flavor in the coming months.
Sources:
https://www.myplate.gov/recipes/strawberry-smores
https://myplate-prod.azureedge.us/sites/default/files/2024-05/MyPlate-Fact-Card-Strawberry.pdf
Blog written by Sarah Davis, MS, RDN for The Academy of Nutrition and Dietetics.
