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Strawberries: Sweet and Healthy Nutrition

In the garden and on the shelves, strawberries are the spotlight of spring. Easy to grow and good for you, see what these nutritional gems have to offer!

Strawberries (Fragaria ananassa) are a bright red fruit with a juicy texture, characteristic aroma and sweet flavor. They originated in Europe in the 18th century.

Strawberry NutritionHealth Benefits

A number of studies have found a favorable association between the consumption of diets rich in fruits and vegetables and a lower risk for chronic diseases including cancer and cardiovascular disease.

The mechanism behind the health-promoting effects of these plant foods has been attributed to phytochemicals, which are bioactive compounds having antioxidant and anti-inflammatory properties.

The most abundant phytochemicals found in strawberries are ellagic acid and the flavonoids anthocyanin, catechin, quercetin and kaempferol.

The antioxidants found in strawberries can help lower the risk of cardiovascular events through the inhibition of LDL-cholesterol oxidation, promotion of plaque stability, improved vascular endothelial function, and decreased tendency for thrombosis.

As an anti-inflammatory, strawberry extracts have been shown to inhibit COX enzymes, which modulate the inflammatory process.

Other compounds in strawberries have demonstrated anticancer activity by blocking the initiation of carcinogenesis and suppressing the progression and proliferation of tumors.

Lastly, some studies have shown that diets rich in strawberries may have the potential to provide benefits to the aging brain.

(Hannum, S. M. 2004)  (Meyers, K. J., et al. 2003)

Local, Seasonal, Organic

While there is some controversy regarding the nutritional quality of organic vs conventional produce, there is research showing that the pesticides used on non-organic produce can have adverse affects on one’s health by causing endocrine disruption. The endocrine-disrupting chemicals (EDCs) in pesticides have also been shown to be obesogens, foreign chemical compounds that can disrupt lipid metabolism and lead to obesity.

When it comes to strawberries, preferably try to eat locally sourced (which also means in season) and organic. In the winter, you can opt for organic berry blends to use in smoothies.

https://www.ewg.org/foodnews/summary.php
(Holtcamp, W. 2012)  (Mnif, W. et al. 2011)

Here are some tasty strawberry recipes to explore!

Power Strawberry Smoothie

  • 1 cup water or milk (unsweetened almond, coconut or dairy)
  • 1 cup fresh or frozen strawberries
  • 1 banana
  • 1 cup raw spinach
  • 1 Tbsp ground flaxseeds
  • 25 g whey protein powder (vanilla, cold processed, microfiltered, non-rBGH isolate/concentrate, stevia sweetened)

Blend until smooth. Enjoy!

Greek Treat

  • 1 container of Greek-style yogurt (plain, full-fat)
  • ½ cup fresh, sliced strawberries
  • 2 Tbsp raw or lightly toasted pecans or walnuts
  • Drizzle of honey on top (optional)

Paleo Strawberry Almond Crisp

Serves 6

Ingredients

  • 4 cups fresh strawberries, halved
  • 2 Tbsp arrowroot powder
  • 2 tsp vanilla extract
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp honey

For the Topping

  • 1 cup almond flour (I use Trader Joe’s or grind my own)
  • ½ tsp fine sea salt
  • 3 Tbsp extra virgin coconut oil
  • 3 Tbsp honey

Directions

  • Preheat oven to 350°F and place a rack in the middle
  • In a large bowl toss halved strawberries, arrowroot powder, vanilla extract and honey. Set aside
  • In another bowl mix together almond flour and salt, then add in honey and coconut oil until the mixture begins to form crumbs. Set aside
  • Grease a 9-inch baking pan
  • Scrape the strawberry mixture into the baking pan, spread evenly
  • Spread the topping over the fruit in an even layer
  • Bake in the oven for about 25 minutes or until the topping has browned
  • Remove from the oven and allow to cool 10 minutes before serving
  • Top with Greek yogurt or Coconut Bliss ice cream

(Adapted from http://www.theironyou.com/p/theironus.html)

References

Hannum, S. M. (2004). Potential impact of strawberries on human health: a review of the science. Critical reviews in food science and nutrition, 44(1), 1-17.

Holtcamp, W. (2012). Obesogens: An Environmental Link to Obesity. Environmental Health Perspectives, 120(2), a62–a68. http://doi.org/10.1289/ehp.120-a62

Mnif, W., Hassine, A. I. H., Bouaziz, A., Bartegi, A., Thomas, O., & Roig, B. (2011). Effect of Endocrine Disruptor Pesticides: A Review. International Journal of Environmental Research and Public Health, 8(6), 2265–2303. http://doi.org/10.3390/ijerph8062265

Meyers, K. J., Watkins, C. B., Pritts, M. P., & Liu, R. H. (2003). Antioxidant and antiproliferative activities of strawberries. Journal of Agricultural and Food Chemistry, 51(23), 6887-6892.

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The Author

Geoff Lecovin

Geoff Lecovin

Dr. Lecovin is a chiropractor, naturopathic physician and acupuncturist, in addition he earned a Master's degrees in Nutrition and Exercise Science. He holds additional certifications in exercise from the National Strength and Conditioning Association (CSCS), International Society of Sports Nutrition (CISSN) and National Academy of Sports Medicine (CPT CES PES FNS WLS), where he is also an Master instructor.

Dr. Lecovin specializes in treating musculoskeletal pain and sports injuries by integrating trigger point acupuncture, soft tissue release, joint manipulation, corrective exercise and nutrition. In addition, he combines exercise and nutrition for weight loss, weight gain, performance enhancement and wellness. His clinic is located in Redmond, Washington. He can be reached at Northwest Integrative Medicine at (425) 999-4484 or at his website address: www.drgeofflecovin.com


Advice: Learn the fundamentals of exercise and diet from evidence based organizations such as the NASM and take continuing education classes or pursue higher education in order to keep up with the research. Becoming certified by the NASM has changed the way I practice and look at exercise.