Strawberry | Food Facts | Holistic Naturale

What Are Strawberries Good For?

Strawberry (Fragaria Xananassa)

Sweet, juicy and slightly tart at times, strawberries are popular worldwide. They are believed to be native to North America, where they were used by Native Americans in many recipes. Colonists transported strawberries to Europe in the 1600s, but it wasn’t until the 19th century that cultivation began in earnest. Today, China, U.S. and Mexico are the leading producers of strawberries.¹

Strawberries are red, heart-shaped fruits typically harvested during early summer, but in some regions, particularly in Florida and California, they’re available for picking all year round. They’re sold fresh, dried or as jams, jellies and preserves. I recommend buying only raw varieties to make sure they don’t have added sugars. Fresh strawberries can be eaten as is or used for smoothies, salads and cooked desserts.²

Strawberries need little preparation before consumption — you just need to gently rinse them and remove their stem. Be sure to wash only what you will use because this fruit can quickly soak up water and rot. If you want your strawberries to last for several days, put the unwashed fruits in a single layer on a shallow bowl lined with paper towels, and store them in the refrigerator. You can also freeze them for longer storage.³

Keep in mind that strawberries rank No. 1 in the Environmental Working Group’s Dirty Dozen list, which means they have the highest pesticide residue among any other produce.⁴ Be sure that you buy organic strawberries from trustworthy sources like your local farmers market to reap their benefits without risking your health.

Health Benefits of Strawberries

Strawberries contain various phytochemicals, with the most abundant one being ellagic acid.⁵ Studies showed that ellagic acid may help protect the cells against free radical damage and help reduce the risk for cancer by inducing apoptosis and inhibiting the processes involved in tumor growth and metastasis.^6,7,8

Strawberries are an excellent source of flavonoids, including kaempfrol, quercentin, anthocyanins and catechins,⁹ all of which have anti-inflammatory, antioxidant, anticancer and cardioprotective properties.^10,11,12 Moreover, strawberries are rich in vitamins and minerals, particularly vitamin C,¹³ another powerful antioxidant,¹⁴ and manganese,¹⁵ an essential mineral necessary for bone formation and the metabolism of amino acids, cholesterol and glucose.¹⁶

Despite these health benefits, you must consume strawberries in moderation because they contain fructose, which can be harmful to your health in excessive amounts.¹⁷ To learn more about the nutritional content of strawberries, check out the nutrition facts table below:¹⁸

Strawberries Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw

	Amt. Per Serving	% Daily Value*
Calories	32
Total Fat	0.3 g
Saturated Fat	0.015 g
Trans Fat
Cholesterol	0 mg
Sodium	1 mg
Total Carbohydrates	7.68 g
Dietary Fiber	2 g
Sugar	4.89 g
Protein	0.67 g
Vitamin A 1 mcg	Vitamin C	58.8 mg
Calcium 16 mg	Iron	0.41 mg

Studies on Strawberries

A study in Biochemical Pharmacology evaluated the effects of the flavonoid fisetin against prostate cancer cells. This compound is most abundant in strawberries.¹⁹ The results showed fisetin may help inhibit the PI3K/Akt and mTOR signaling, an important factor in the management of cancer. The researchers noted that “fisetin could be a useful chemotherapeutic agent” not just for prostate cancer, but for other types of cancer as well.²⁰

A separate research study published in Cancer Letters found that the triterpene lupeol in strawberries may have “beneficial effects as a therapeutic and preventive agent for a range of disorders” because of its anti-inflammatory properties. Lupeol also did not exhibit toxicity to normal cells and tissues.²¹

Strawberry Healthy Recipes:
Red, White and Blue Strawberry Shortcake

For the shortcake:
1/2 cup coconut flour	3 organic free-range eggs	1/4 cup melted organic coconut oil juice	1/4 cup luo han guo (monk fruit) or desired amount of stevia
1/2 cup unsweetened organic coconut milk	1/4 tablespoon sea salt	1 tablespoon baking powder	1/2 tablespoon vanilla extract

For the coconut cream topping:
14 ounces organic coconut cream (1 can)	2 tablespoons tapioca flour	1 pint fresh organic strawberries, quartered
1 pint organic blueberries	1 tablespoon luo han guo (monk fruit) or stevia	Raw organic honey for drizzling

Procedure:

Make the coconut cream topping six to eight hours ahead of time by blending the coconut cream with tapioca flour and luo han guo or stevia, then chilling. This step is important to allow the cream to thicken.
To make the shortcake, preheat the oven to 350 degrees Fahrenheit. Grease a skillet or baking dish with coconut oil and set aside.
In a small bowl, sift together coconut flour, baking powder and salt.
In a separate larger bowl, whisk together eggs, coconut milk, coconut oil, luo han guo or stevia and vanilla extract. Slowly add dry ingredients into the wet mixture.
Transfer the batter into the prepared skillet. It will be thick and wet. Using a spatula, spread the batter out in an even layer.
Bake for 20 to 22 minutes until edges are browned and cake is set. You should be able to insert a toothpick clean in the middle when done.
Remove from the oven and cool 30 minutes to one hour.
While the shortcake cools, toss the berries in a bowl with coconut sugar and allow sugar to dissolve on the berries.
To assemble, scoop the coconut cream onto the shortcake and spread evenly. Top with strawberries and blueberries and drizzle with honey as desired. For optimal freshness, keep refrigerated and covered.

(Recipe adapted from Paleohacks²²)

Strawberries Fun Facts

Strawberries are technically not true berries, but rather an aggregate fruit belonging to the rose family, just like raspberries and blackberries. In fact, they’re not even the real fruit of the strawberry plant. The sweet, red strawberry flesh many have come to love is actually the swollen receptacle of the plant, while the small, yellow “seeds” embedded on its surface are the true “fruits.” The botanical term for these seeds is achenes, and each average-sized strawberry has around 200 of them.²³

Summary

Strawberries are not just delicious — they also offer health benefits in the form of nutrients and bioactive compounds, such as ellagic acid, anthocyanin, catechin, quercetin and kaempfrol.²⁴ These phytochemicals exhibit potent antioxidant and anti-inflammatory properties, which may help reduce your risk for chronic illnesses like cardiovascular disease and cancer.^25,26

Strawberries can be eaten fresh in salads or smoothies, or used as an ingredient for cooked desserts. When buying strawberries, make sure you only purchase organic ones from a trustworthy source, since this fruit is ranked high as produce that often has the largest amount of pesticide residue.²⁷