Welcome Spring With Strawberries! 

WASHINGTON — Take a bite into a plump, fresh strawberry and let some sweet red juice drip down your chin. Sure, it’s messy, but that fresh “juice” is pure water, full of antioxidants, vitamins and minerals. Mid-May is peak strawberry season when these tasty, fiber-packed fruits are at their most delicious and nutritious.

Here, we’ll tell you about the key nutrients in strawberries, their health benefits and easy recipes to try.

Key Nutrients in Strawberries

Strawberries are naturally sweet treats that are also hydrating. A three-ounce (100-gram) serving of raw strawberries contains 90.8 grams of water, making them 91% water, with only a few calories, carbohydrates and sugar per serving. They also include a high percentage of fiber, helping you feel fuller.

According to the U.S. Department of Agriculture, one serving of strawberries contains the following:

• 36 calories.
• 2 grams of fiber.
• 0.64 grams of protein.
• 0.22 grams of fat.
• 7.96 grams of carbohydrates.
• 4.86 grams of sugar.

Strawberries are rich in vitamins and minerals, including:

• 161 milligrams of potassium.
• 59.6 milligrams of vitamin C.
• 17 milligrams of calcium.
• 12.5 milligrams of magnesium.
•  Folic acid, vitamin B6, iron and phosphorus.

In addition to these micronutrients, strawberries contain other important phytochemicals, including the following antioxidants: 

• Anthocyanins (which give strawberries their dark red color).
• Ellagic acids.
• Flavonoids.
• Phenolic acids.

These substances in strawberries work to fight against free radicals and cellular damage, improve cellular health, and repair DNA. Antioxidants, like anthocyanins, also have an anti-inflammatory effect. Preventing inflammation can reduce oxidative stress and help avoid chronic conditions, including metabolic syndrome, cardiovascular disease, obesity and diabetes.

The Health Benefits of Strawberries

Besides their taste, here are some other reasons to enjoy a fresh strawberry this May.

• Seasonal Produce: The USDA states that strawberries peak in the United States from mid to late May. Seasonal produce is “picked at its peak” and immediately sold. Although you can get most produce year-round at the grocery store, eating seasonally means your strawberries will be at the height of their ripeness and retain most of their antioxidant content and flavor. 

• Helps With Weight Management: Trying to reduce your calorie intake? One of the best strategies is adding healthy foods you enjoy to your diet, rather than focusing on cutting things out. Strawberries are a great example. They are low in calories, high in fiber, and naturally sweet. They make a great alternative to processed, sweet foods that will satisfy you and help you stay on track.

• Heart Healthy: Anthocyanins in strawberries can help protect your heart health by reducing chronic inflammation, helping to regulate cholesterol levels, and balancing blood sugar. 

Best Ways to Eat Strawberries

Picking strawberries, washing them and eating them is a perfect way to enjoy them. Here are some other ideas.

• Strawberry Chia Seed Pudding: Chia seed pudding is a great way to get extra fiber and omega-3 healthy fats. Adding strawberries will increase the fiber and nutrients, and you can make it overnight for a tasty breakfast. 

• Strawberry Greek Yogurt Bowl: Greek yogurt is a high-protein breakfast option, and you can add strawberries for more fiber and natural sweetness. 

• Strawberry Smoothie: There are many ways to make a healthy, filling smoothie, and again, strawberries are a nice addition to give it a pink color, extra fiber, and antioxidants. You can add them to a protein smoothie or a regular fruity one.

• Strawberry, Goat Cheese, and Walnut Salad: Strawberries can have their place outside of breakfast or dessert. Add strawberries to a spinach salad with feta cheese and walnuts for a tangy, crunchy, healthy lunch. Don’t forget a protein source — grilled chicken or tofu will work well.

• Strawberry Quinoa Bowl: Another place to add strawberries to lunch or dinner is into a mix with quinoa — a heart-healthy, plant-based protein source. Add cucumbers and mint for an interesting flavor combination.

• Dark Chocolate Covered Strawberries: Increase the antioxidants for a healthy dessert. Dip fresh strawberries in melted dark chocolate (the higher the cocoa percentage, the more nutritious the chocolate is) and place them in the freezer. Allow the chocolate to harden, and enjoy a frozen, fruity, chocolate treat.

May Strawberries Delight You

Mid-May is the best time to enjoy ripe, fresh strawberries. Have them for breakfast, dessert, in a salad for a fruity twist or on their own anytime. Strawberries are high in fiber, vitamin C and antioxidants that can protect your heart health and help you feel satisfied while eating well.

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