Did you know that strawberries are a member of the rose family? Not only are these berries beautiful to look at, but they are also packed with good nutrition!
May is National Strawberry Month. Now that it finally feels like spring, I have been enjoying fresh fruits and vegetables that are coming into season. This is the peak of strawberry season in the south, and I look forward to eating fresh-picked strawberries with breakfast, lunch and dinner!
Epidemiological studies have long shown that consumption of a diet high in fruits and vegetables is associated with lower risk of cancers.1 According to the American Institute for Cancer Research (www.aicr.org), “strawberries hold an important role in a diet to reduce cancer risk.”
Research is ongoing to identify what specific compounds in foods provide cancer preventive and therapeutic potential. One of the compounds identified is fisetin – a type of antioxidant (that you’ve probably never heard of!) in the flavoniod family containing anti-oxidant, anti-inflammatory and anti-carcinogenic properties. A number of fruits and vegetables contain fisetin but, by far, strawberries have the highest concentration.
| Food | Finstein concentration (µg/g) |
| Strawberry | 160 |
| Apple | 26.9 |
| Persimmon | 10.6 |
| Onion | 4.8 |
| Grape | 3.9 |
| Kiwi | 2.0 |
| Cucumber | 0.1 |
| Tomato | 0.1 |
Strawberries contain just 50 kcal per cup with 8 grams of (natural) sugar and 3 grams of fiber. They are also a good source of Vitamin C, folate and potassium.
Here are some of my favorite strawberry recipes!
- Strawberry Buttermilk Smoothie – A simple, tangy and sweet smoothie that is full of good for your gut probiotics!
- Strawberry Chia Applesauce – Homemade chunky applesauce studded with strawberries and antioxidant-rich chia seeds.
- Strawberry Applesauce Blender Muffins – An easy muffin recipe that comes together in less than 30 minutes, start to finish!
- Strawberry and Yogurt Bars – A buttery oat crust is topped with creamy yogurt and strawberries in this slightly sweet breakfast treat that doubles as a snack.
However you like to eat strawberries, enjoy them now at their peak!
Citations:
- Khan N, Syed D, Ahmad N and Mukhtar H. (2013) Fisetin: A dietary antioxidant for health promotion. Antioxid Redox Signal. doi: 1089/ars.2012.4901
Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for Cooking with Laura focuses on nutrition during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate! All images courtesy Laura Rutledge and Nourishing Plate.