It is red, sweet, looks like a dessert, but nutritionally it is one of the most impressive fruits of winter.
The strawberry, which many associate with sugar and “indulgence,” turns out to be a low-calorie, low-sugar fruit, especially rich in vitamin C and antioxidants, and surprisingly, very suitable for a diet menu as well.
When we talk about strengthening the immune system in winter, we all immediately think of oranges, clementines, and grapefruits. But the data show that strawberries actually have a clear advantage both in terms of nutritional value and in terms of the amount you can eat without guilt.
So why is it worth incorporating strawberries into the winter menu? Here are the main reasons.
For Dr. Maya Rosman’s online diet course, click here
More Vitamin C Than Citrus Fruits
In 100 grams of strawberries there are about 60 mg of vitamin C, which is a higher amount than that found in the same quantity of oranges.
Vitamin C is essential for immune system function, collagen production, iron absorption, and protection against infections, and in winter, when exposure to viruses increases, its importance is especially great. In practice, one serving of strawberries that is also suitable during a diet (about 300 grams) provides 2–3 times the recommended daily amount for an adult.
Studies published in Nutrients and The American Journal of Clinical Nutrition found that adequate intake of vitamin C is associated with a reduced incidence of respiratory infections and faster recovery from colds.
Little Sugar, Few Calories, and Lots of Volume
Despite the sweet taste, strawberries contain only about 7% sugar – less than most fruits. In 100 grams of strawberries there are only about 32–33 calories. The practical meaning: A whole basket of strawberries (about 300 grams) equals roughly 100 calories – that is, a full snack within a diet menu.
The combination of large volume, natural sweetness, and few calories makes strawberries one of the most “diet-friendly” fruits there are.
Lycopene and Antioxidants – Not Only Tomatoes
The red color of strawberries comes from pigments from the carotenoid family, including lycopene and additional antioxidants. Lycopene has been extensively studied in the context of protecting body cells, eye health, and reducing inflammatory processes.
A study published in the Journal of Agricultural and Food Chemistry found that the antioxidants in strawberries are very readily available for absorption specifically from strawberries compared to other red vegetables, among other things because of the soft texture and easy digestion of the fruit.
In other words, the body really knows how to “use” what strawberries contain.
Strawberries, Children, and Winter
For children, strawberries are an almost perfect combination: Natural sweetness, appealing color, soft texture, and without the need to add sugar.
During winter, when the tendency toward sweet snacks and treats increases, strawberries can replace processed desserts and contribute to immunity, satiety, and reduced consumption of added sugar.
What About Spraying?
In the past, strawberries had a problematic reputation regarding spraying, but reality has changed. As a scientific consultant to the Plant Council, I examined the issue, and today most strawberries in Israel are grown using advanced methods, including biological pest control, with very minimal use of spraying materials. Monitoring and supervision have improved significantly, and the risk to consumers is much lower than in the past. A good rinse under running water is completely sufficient.
The bottom line: Strawberries are not just a beautiful and tempting fruit, but a smart nutritional choice for winter: Few calories, little sugar, lots of vitamin C and antioxidants, and suitable for both diets and children.