Today is National Strawberry Day, so to celebrate, RipeTime is bringing you all the nutritional and fun facts around Strawberries.
The Strawberry is a beautifully sweet, aromatic, fibre-rich fruit, packed with vitamins and antioxidants. The peak season for strawberries being typically April through June, but generally speaking, you can get strawberries year round.
In honour of this wonder-fruit, here are some fun and nutritional facts about the Strawberry.
The following nutrition information is provided by the USDA for 1 cup (152g) of strawberry halves.
Strawberries are a voluminous fruit, containing few calories and carbohydrate in a large portion. One cup of strawberries contains only 49 calories and provides 3 grams of fibre and only 12 grams of carbohydrate, resulting in 9 grams of net carbs. Strawberries have more insoluble fibre than soluble fibre.
Strawberries have a low glycemic index of 40. The glycemic index of a food is an indication of how much and how fast a food raises your blood sugar. They also have a low glycemic load of 1.5, which takes into account the serving size. These indicators show strawberries should have little effect on your blood glucose or insulin response.
Strawberries are extremely low in fat at less than half a gram in a cup of berries. Most of the fat is polyunsaturated, with a smaller percentage of monounsaturated and very little saturated. A cup of strawberries also provides 99 milligrams of omega-3 fatty acids and 137 milligrams of omega-6 fatty acids.
Like most fruits, strawberries are low in protein, with only 1 gram per cup. If you want to balance protein with carbs when eating strawberries, you can eat them with yogurt or other foods that provide protein.
A cup of strawberries provides more than a day's worth of vitamin C and 9 percent of the daily value of folate. Folic acid is essential in fetal development and helps to produce and maintain new cells. Other vitamins are present in values below 5 percent. As for minerals, strawberries are a significant source of manganese, with 29 percent of the daily value in a cup, and 7 percent of your daily needs for potassium. Strawberries have lesser amounts of iron, calcium, copper, and phosphorus.
Strawberries are rich in fibre, vitamin C, potassium, and antioxidants such as anthocyanins and quercetin. Adequate amounts of insoluble fibre can help maintain bowel health. A diet rich in potassium can aid in preventing high blood pressure and ischemic heart disease.
Quercetin, a flavonoid found in strawberries, may have effects in reducing inflammation, blood pressure, and other risk factors for cardiovascular conditions. Anthocyanins are plant pigments that provide the red colour in strawberries. They have antioxidant and anti-inflammatory properties that may prove to be important for health.
The health benefits may come from eating fruits and vegetables them in their natural form rather than trying to isolate various compounds as supplements. According to the U.S. Dietary Guidelines for Americans, most people should be doubling their fruit and vegetable consumption to reduce their risk of chronic disease and maintain a healthy weight.
So there you have it, some fun and informative facts surround the Strawberry on its National recognised day.