The strawberry, which is identified by many with sugar and a “treat”, is actually revealed as a low-calorie fruit, low in sugar, particularly rich in vitamin C and antioxidants, and surprisingly, very suitable also for a diet menu. When talking about strengthening the immune system in winter, we all immediately think of oranges, clementines and grapefruits. But the data show that the strawberry has a clear advantage both in terms of nutritional value, and in terms of the amount that can be eaten without guilt feelings.
So why should strawberries be included in the menu these days? Here are the main reasons.
More vitamin C than citrus fruits: In 100 grams of strawberries there are about 60 mg of vitamin C and this is a higher amount than that found in the same amount of oranges. Vitamin C is essential for immune system activity, for collagen production, for iron absorption and for protection against infections, and for the body’s coping with stress. 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 in "The American Journal of Clinical Nutrition" found that adequate consumption of vitamin C is associated with a decrease in the incidence of respiratory infections and faster recovery from colds.
Vitamin C and stress: Vitamin C participates in the production and secretion of hormones related to coping with stress, and at the same time also helps reduce cortisol levels after stress situations. Studies have shown that people with low levels of vitamin C experience the stress response more strongly and afterward the recovery is also slower. In addition, vitamin C is a strong antioxidant, and therefore it helps reduce oxidative damage created in the body during stress.
Little sugar, few calories, and a lot of volume: Despite the sweet taste, strawberries contain only about 7% sugar – less than most fruits. In 100 grams of strawberries there are about 32–33 calories. The practical meaning: A whole basket of strawberries (about 300 grams) is equal to about 100 calories – that is, a complete snack in a diet menu. The combination of large volume, natural sweetness and few calories turns the strawberry into one of the most “diet-friendly” fruits that exist.
Lycopene and antioxidants – not only tomatoes: The red color of the strawberry comes from pigments from the carotenoid family, including lycopene and additional antioxidants. Lycopene has been widely studied in the context of protecting body cells, eye health and reducing inflammatory processes. A study published in "Journal of Agricultural and Food Chemistry" found that the antioxidants in strawberries are very available for absorption from strawberries compared to other red vegetables, among other things because of the soft texture and the easy digestion of the fruit. That is – the body really knows how to “use” what is in the strawberry.
Snack for children: For children, strawberries are an almost perfect combination: Natural sweetness, an attractive color, a soft texture, and without the need to add sugar. During winter, when the tendency for sweet snacks and treats increases, strawberries can replace processed desserts and also contribute to immunity, also to satiety and also to reducing added sugar consumption.
What about spraying? Strawberries had in the past a problematic reputation in the context of spraying, but reality has changed. As a scientific advisor to the Plants Council I examined the issue, and today most strawberries in Israel are grown with advanced methods, including biological pest control, with very minimal use of spraying materials. Monitoring and control have improved significantly, and the risk to the consumer is much lower than in the past. A good rinse under running water is definitely sufficient.
Soft strawberries? Do not throw away but freeze. Strawberries that begin to soften do not have to reach the trash. Freezing preserves the nutritional value well: Vitamin C, dietary fiber and antioxidants are hardly damaged. Frozen strawberries are suitable for smoothies, “ice creams”, desserts and cakes – and are kept for a long time without unnecessary additions.