News and Notes from The Johnson Center
Family & Food: Ten Reasons to Eat More Strawberries
JCCHD | Wed, May 01, 2013 | [Family and Food]
Strawberries have been known to draw more people than rock stars. Every year more than 100,000 strawberry lovers travel to the small town of Poteet, Texas for the Annual Strawberry Festival. [1] It’s no secret that strawberries have a lot of fans. In fact, the United States produces over one million tons a year to meet the demand of the nation (not just Texas). [5]
If you’re not already a fan, you should be. Below are ten reasons to eat more strawberries:
1. Save your sick days. Strawberries are a good source of Vitamin C. Vitamin C helps boost your immune system during the flu season. You may still get the cold; however, the symptoms are milder and recovery faster. [2]
2. Keep your eyes healthy. As we age, our eyes become less efficient. Acting as an antioxidant, Vitamin C prevents age-related Macular Degeneration (the leading cause of blindness in people over 55) and the formation of cataracts. [3]
3. Strawberries help fight cancer. Vitamin C is a powerful antioxidant. Antioxidants help eliminate free radicals in our body. Free radicals are associated with the formation of tumors. (However, studies have not shown that large doses of Vitamin C help prevent cancer. It is believed that Vitamin C must be eaten in its natural state in order to benefit from the anti-cancer properties. [3])
4. Keeps wrinkles away. Vitamin C repairs and maintains skin tissue and collagen. [2] Another compound, ellagic acid, is known to inhibit wrinkle formation and the degeneration of collagen. [4]
5. Strawberries help reduce cholesterol. As mentioned, Vitamin C is a powerful antioxidant. It is also known to prevent LDL (bad) cholesterol in the arteries. As an added benefit, arteries don’t harden and remain flexible. [3]
6. They help reduce inflammation. Vitamin C keeps joints healthy by repairing collagen and cartilage.2 It also inhibits the growth of the bacteria that cause stomach ulcers. [6]
7. Help regulate blood pressure. People who have diets rich in Vitamin C have a lower risk of high blood pressure. [3]
8. Strawberries are high in fiber. Fiber helps regulate your digestive system. It is also known to reduce your risk of heart disease and diabetes. [7]
9. Maintain your weight. The fiber and Vitamin C in strawberries help prevent weight gain. Fiber helps you feel full and keeps you from overeating. Additionally, a recent study at Arizona State University discovered an inverse correlation between Vitamin C intake and waist circumference. [8]
10. Strawberries promote pre-natal health. Some studies have shown that Vitamin C reduces the risk of preeclampsia (a common cause of premature births). [3]
Try these strawberry recipes to keep your family healthy.
Green Salad with Strawberries
Adapted from http://www.eatwell.com
Ingredients
1 tablespoon honey
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
Freshly ground pepper, to taste
3 cups baby spinach
3 cups watercress, tough stems removed
2 ½ cups sliced fresh strawberries, (about 12 ounces)
⅓ cup fresh chives, cut into 2-inch pieces
½ cup toasted chopped pecans
¼ cup crumbled goat cheese (optional)
Instructions
1. Whisk maple honey, vinegar, oil, salt and pepper in a large bowl.
2. Add spinach, watercress, strawberries and chives; toss to coat.
3. Divide the salad among 4 plates and top with pecans and goat cheese.
Strawberry Coconut Orange Smoothie
Adapted from http://allrecipes.com
Ingredients
2 ½ cups hulled strawberries
1 orange, peeled
½ cup coconut milk
4 ice cubes
Instructions
Place the strawberries, orange, coconut milk and ice in a blender and blend until smooth. Makes one serving.
Article Resources
1 http://www.strawberryfestival.com/index.php
2 http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
3 http://www.umm.edu/altmed/articles/vitamin-c-000339.htm
4 http://www.ncbi.nlm.nih.gov/pubmed/20113347
5 http://en.wikipedia.org/wiki/Strawberry
6 http://www.webmd.com/vitamins-supplements/ingredientmono-1001-vitamin%20c%20%28ascorbic%20acid%29.aspx?activeIngredientId=1001&activeIngredientName=vitamin%20c%20%28ascorbic%20acid%29
7 http://www.mayoclinic.com/health/fiber/NU00033
8 http://www.ncbi.nlm.nih.gov/pubmed/17585027
