Wild For…
Every day in the Sufi house, there is one objective: find something Donya will eat. Lately, Donya has been pickier than ever, voicing her " NO, NO Thank You" response to everything I try to feed her. However, with her increased pickiness towards vegetables and meat, she has become more enticed by fresh fruits. Her current daily obsession is strawberries, as we have recently seen them throughout the farmers' markets. Yes, it is strawberry season, and Donya loves the taste of these incredibly nutritious and juicy fruits.
I thought on this week's nutrition blog that it be fun to share facts about strawberries and how to incorporate them into meals, smoothies, and salads as we see them throughout the produce sections in the grocery stores and farmers' markets. These gorgeous red fruits are much more versatile than you think.
Red fruits are filled with antioxidants and anti-cancerous properties. They have properties like lycopene, ellagic acid, anthocyanin, vitamin A, and vitamin C. Strawberries help boost immunity and improve healthy digestion. The nutrients in strawberries support our bones and joint health, reduce the risk of certain types of cancer, and protect our cells against free radicals. One cup of strawberries has more vitamin C than an orange, yet is much lower in sugar content. Strawberries help prevent heart disease, lower blood pressure, have anti-inflammatory effects and are also known to help support cognitive function. In addition, the ellagic acid found in strawberries helps regulate blood sugar.
Strawberries are most known for their phytonutrients and vitamin C content. However, they are also high in potassium, vitamin K, and vitamin B6 and are among the richest natural sources of folate. Folate is essential for the human body. A folate deficiency can result in certain types of anemia, neural tubal defects during fetal growth and development in pregnant women, and cancer incidence. Recent studies have shown that folate concentration and retention in strawberries depend on different factors, including harvest time and ripeness. There is ongoing research to test if in fact folate concentration and retention increase based on the way strawberries are bred and harvested.
I keep mentioning that strawberries are fruit, but they are technically multiple fruits originating from the rose family. They are the only fruit with seeds located outside their skin. Each strawberry has an average of 200 seeds. Strawberries are considered one of the most popular fruits globally, with the U.S., Mexico, and China being the leading countries where they are cultivated commercially. However, they are said to be native to North America. The earliest colonists shipped the fruit back to Europe around the 1600s.
Depending on the region in the world, strawberries either have a peak season or are available throughout the year. However, they are typically most abundant and priced best during the late summer months. Therefore, the best time to wash strawberries is right before eating them for longevity and freshness. Strawberries should be rinsed and washed in cold water. If they are commercially grown strawberries, you may want to add 1 cup of white vinegar to 4 cups of water, soak it for 20 minutes, and then rinse it thoroughly before consuming.
Nonetheless, strawberries are not a staple summer fruit for everyone. They contain goitrogens, naturally occurring chemicals found in plant-based foods like kale, strawberries, and broccoli. Eating these foods in large amounts can affect thyroid function. For those who have an underactive thyroid, eating a high quantity of foods containing goitrogens can have an adverse effect on those individuals on thyroid medication. In addition, eating fresh strawberries like tomatoes can cause an allergic reaction in some people due to specific proteins found in the fruit. A study by the National Library of Medicine shows that consuming organically produced strawberries lessens the risk of allergic reactions.
As I mentioned before, strawberries are easy to prepare and versatile when added to recipes and meals.
Love,
Mariam
Here are some of my go-to strawberry recipes that will have your mouth watering and your body feeling supported and energized (see below):
My go-to strawberry smoothie referenced from:
https://beamingbaker.com/strawberry-chia-seed-smoothie-vegan-gluten-free/
My favorite strawberry salad recipe referenced from:
https://familystylefood.com/strawberry-salad-recipe/#wprm-recipe-container-19875
(option to remove feta from salad for dairy- free)
References:
Afrin S, Gasparrini M, Forbes-Hernandez TY, Reboredo-Rodriguez P, Mezzetti B, Varela-López A, Giampieri F, Battino M. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies. J Agric Food Chem. 2016 Jun 8;64(22):4435-49. doi: 10.1021/acs.jafc.6b00857. Epub 2016 May 31. PMID: 27172913.
Aninowski, M., Kazimierczak, R., Hallmann, E., Rachtan-Janicka, J., Fijoł-Adach, E., Feledyn-Szewczyk, B., Majak, I., & Leszczyńska, J. (2020). Evaluation of the Potential Allergenicity of Strawberries in Response to Different Farming Practices. Metabolites, 10(3), 102. https://doi.org/10.3390/metabo10030102
Eubanks, A. & Parrucchi, L. (1997). The strawberry: a multiple fruit. Retrieved from https://carnegiemuseums.org/carnegie-magazine/archive-article/the-strawberry-a-multiple-fruit-may-jun-1997/
Giampieri F, Forbes-Hernandez TY, Gasparrini M, Alvarez-Suarez JM, Afrin S, Bompadre S, Quiles JL, Mezzetti B, Battino M. Strawberry as a health promoter: an evidence based review. Food Funct. 2015 May;6(5):1386-98. doi: 10.1039/c5fo00147a. PMID: 25803191.
J. Agric. Food Chem. 2003, 51, 1, 128–133Publication Date:December 7, 2002https://doi.org/10.1021/jf020699n
Tulipani, S., Mezzetti, B., & Battino, M. (2009). Impact of strawberries on human health: Insight into marginally discussed bioactive compounds for the Mediterranean diet. Public Health Nutrition, 12(9A), 1656-1662. doi:10.1017/S1368980009990516
Watson, Molly. (2021). What are strawberries? Retrieved from https://www.thespruceeats.com/all-about-strawberries-2217552
