Things to Eat Every Day - Strawberries

Strawberries (Organic)

*See “Bananas” for reference of template.

WHY TO EAT THEM?

Strawberries are high in vitamin C and manganese, as well as a good source of folate (vitamin B9) and potassium
Very rich in antioxidants and other beneficial plant compounds such as Pelargonidin, Ellagic acid, Ellagitannins and Procyanidins [1]
Strawberries also contain small but notable amounts of iron, copper, magnesium, phosphorus, vitamin B6, vitamin K and vitamin E
Strawberries may improve cardiovascular health, increase HDL-cholesterol (good cholesterol), lower (bad) cholesterol, lower blood pressure, reduce inflammation/chronic inflammation and regulate blood sugar* [2]
Fun Fact: Did you know... Just one serving of strawberries provide more vitamin C than an orange! [3]
FYI - "Folate" is a naturally occurring vitamin B9, whereas "Folic Acid" is a synthetic form of vitamin B9 [4]
Strawberries have a water content of 91%. One serving of strawberries contributes approximately 151ml (5.3oz) to your daily water intake. [5]

*Based on research not conducted by The Wellness Co.

WHO CAN BENEFIT?

Generally speaking, all-ages can safely consume and benefit from the consumption of strawberries*
Strawberries are not only safe during pregnancy, they are an amazing superfood that can contribute to the building of baby's immune system and skin cells. Aim to consume 1-2 cups per day (Tip: Rotate occasionally with other berries, so not to grow tired of them or develop a food aversion). [6]
Strawberries are not considered a priority food allergen, so it is typically safe to introduce strawberries into you baby's diet as a solid food around 4-6months of age. It's best to start off with pureed strawberries and work you way up to diced/sliced strawberries as finger food (once your baby has a few teeth). Consult your baby's doctor if you have any concerns or uncertainties. [7]
With a relatively low glycemic index score, strawberries are considered safe for most diabetics

*Some exceptions may apply based on allergies/intolerances/sensitivities and/or the individual's medical history. The Wellness Co. and it's staff are not qualified physicians, and are therefore not responsible for any medical outcomes resulting from information related to health shared on this site. Advice shared on this site is not intended to diagnose, treat, prescribe or replace that of your physician's, but to educate and be potentially implemented at the users discretion (in conjunction with any advice they have received from their physician). Always consult your professional healthcare provider before adding anything to your diet that you have not safely/successfully done so before. Our greatest wish for all our readers, is merely for each and every one to achieve their individual level of optimal health and wellness. Thank you.

DAILY SERVING SIZE & RECOMMENDATIONS

One serving is 1 cup (approx. 8 medium to large strawberries)

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HOW TO SELECT WHEN GROCERY SHOPPING

More nutritious when organic and raw/fresh, and in season.
Choose medium-sized berries that are firm and plump, and deep-red in colour. Choose whole berries, not pre-sliced because the vitamin C begins to breakdown the longer the fruit is exposed to light and oxygen [8]
Frozen strawberries can retain most of their nutrients, however, beware of frozen strawberries with added sugar or preservatives. Opt for organic unsweetened frozen strawberries. [9]
Higher Nutritional Value when naturally ripened and in season locally (approximately May to October).
To learn more: https://www.ontario.ca/foodland/page/availability-guide
Strawberries don't ripen once they're picked, so if they don't look ripe, they never will be. Look for a bright red color, a natural shine, and fresh looking greens. Avoid berries with white tops or tips. Keep berries refrigerated, although they taste sweeter if you let them come to room temperature before eating.
https://www.tasteofhome.com/article/fruits-that-keep-ripening/
Always choose organic, as strawberries are regularly considered one of the "Dirty Dozen".
- To learn more, visit: https://www.ewg.org/foodnews/dirty-dozen.php

HOW TO STORE & SHELF LIFE

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HOW TO EAT & PREPARE

More nutritious raw
Tip: Eat berries after a meal high in protein or iron, to better absorb the nutrients

KEEP IT SIMPLE - TRY THIS!

Try them raw & whole (no sugar) {Tip: If eating them sliced - slice and eat right away}
Try them in a smoothie (fresh or frozen)
Try it in a salad/fresh salsa

*For more recipes, see below.