Strawberries, the most popular berry fruit globally, are in season - May to July! With their bright red flesh, juicy texture, and sweetness, strawberries are a great addition to any meal, whether savoury or sweet.

Part of your 5-a-day

As you may know, strawberries are part of your 5-a-day. All we need for a portion is 5 strawberries.

Vitamin C - skin health & immunity

Strawberries are pretty high in vitamin C, an antioxidant that cannot be stored in the body so we need it as part of our diet every day. A portion - 5 strawberries - provides around half of our daily requirement of vitamin C.

Vitamin C is needed to make and maintain collagen, and acts as an antioxidant protecting cells from oxidative damage - which can accelerate ageing - and helping maintain healthy bones, gums, teeth & skin. It is also important for our immune system - supporting against infection.

Vitamin C is an important part of a plant-based diet, as it increases the absorption of plant-based iron. Eating a source of plant-based iron (e.g. pulses, nuts & dark leafy greens) alongside strawberries will help increase absorption. So throw few chopped strawberries on your salad for optimal iron absorption.

Dietary Fibre - gut & digestive health

Strawberries are a source of dietary fibre which feeds the friendly and beneficial bacteria residing in our digestive system, and positively impact our gut health. 

Dietary fibre also helps promote fullness by slowing digestion, maintain regular bowel movement - preventing constipation -, and can reduce the risk of certain diseases - heart disease, type 2 diabetes, and some cancers.

Find out more about fibre on my previous blog post: Dietary Fibre.

Folic acid - growth & pregnancy

Strawberries are a good source of folic acid - a.k.a vitamin B9 - with 1 cup (200g) of strawberries providing around 40% of our recommended daily intake.

Folic acid is important during periods of rapid growth and development - infancy and pregnancy - as it is needed for cell growth and multiplication. In particular, it is a key player in the healthy development of babies, supporting skull, brain and spinal cord development and protecting against birth defects - neural tube defects.

Folic Acid also plays a role in producing and keeping healthy red blood cells and blood vessels, and supporting our immune system. 

Phytonutrients - antioxidant & health protection

Strawberries have a rich mixture of phytonutrients - chemicals produced by plants -, in particular anthocyanins which are responsible for their red colour. These phytonutrients have been shown to have powerful antioxidant and anti-inflammatory properties, meaning they protect cells and tissues from damage and prevent inflammation. Additionally, they can help improve both visual and neurological health and reduce the risk of several diseases - cardiovascular disease, diabetes, some metabolic diseases, and microbial infections.

The take-home:

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References

1. NHS. Rough guide - Fruit & vegetable portion sizes. Livewell. 2021 https://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf 

2. NHS. Vitamins and Minerals - Vitamin C. NHS Sources, 03 Aug. 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ 

3. World Health Organization (WHO). Vitamin and mineral requirements in human nutrition. 2nd edition. 2004. Geneva, Switzerland: WHO.

4. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

5. Giampieri F, Tulipani S, Alvarez-Suarez J. M, Quiles J. L, Mezzetti B, Battino M. 2012 The strawberry: Composition, nutritional quality, and impact on human health. , 28(1), 9–19. doi:10.1016/j.nut.2011.08.009 

6. NHS. Vitamins and Minerals - B Vitamins and Folic Acid. NHS Sources, 03 Aug. 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 

7. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.