Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

The Top 8 Reasons to Eat Just 8 Strawberries a Day!

 

DISCLAIMER: This post was developed in sponsored partnership with the California Strawberry Commission; however, as always, all opinions are genuine.

 

Just 8 strawberries a day – sounds pretty simple right? We busy humans tend to like ‘simple’; especially when it comes to making eating healthy a little easier.

 

Strawberries are not only low in sugar and calories, they also provide a unique combination of essential nutrients, dietary fibre and phytochemicals. One serving of eight strawberries has more vitamin C than an orange and is packed with beneficial antioxidants and nutrients including potassium, folate and fiber. With year-round availability, California strawberries are a healthy and versatile fruit to enjoy every day.

 

If you’re not already a fan of strawberries, you should be (or at least should give it a solid effort). Not only are they juicy and delicious, the benefits of strawberries are endless, and some will even surprise you. I will touch on the top 8 in this post, but there are countless more.

 

1. Low in Calories

 

Depending on factors such as if your male or female, tall or short, active or not, we all need anywhere from 1500-3000+ calories just to survive. It’s no secret that we tend to overdo it on the daily calorie intake with things that add up, such as baked goods, chocolate, chips, fast food, etc., which over time can lead to weight gain over time. A serving of 8 California strawberries is only 50 calories, which is a negligible amount of what we need daily. The fact that they’re yummy and satisfying, on top of the other benefits outlined below, makes California strawberries an optimal snack choice.

 

2. Great Source of Fibre Per Serving

 

Considered by the Canadian Cardiovascular Society and American Heart Association to be important for heart health, dietary fiber has health benefits such as lowering blood cholesterol and promoting a healthy digestive system. One serving, or eight medium strawberries, provides a solid three grams of fiber.

 

3. High in Vitamin C

 

Vitamin C is an essential vitamin, meaning it can’t be produced by the body. Nevertheless, it has many roles in your body and has been linked to impressive health benefits including improving immunity and reducing the risk of chronic diseases. Strawberries are packed with vitamin C. Just one serving of eight medium strawberries provides 110 percent of the recommended Daily Value – more vitamin C than an orange!

 

4. Good Source of Potassium

 

An important nutrient to balance electrolytes, aid muscle contractions, and maintain a healthy blood pressure. One serving of strawberries provides five percent of the Daily Value for potassium.

 

5. High in Antioxidants

 

Key to warding off chronic diseases and promoting optimal health, research shows that the antioxidants in strawberries are efficiently absorbed within one hour after being eaten. In a recent study, strawberries ranked second among the top ten fruits in antioxidant capacity.

 

Sure, the bright red colour of Strawberries is enticing, but what else is behind that punchy red? Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.

 

6. May Help Improve Cognitive Function

 

Researchers at the Harvard T.H. Chan School of Public Health reported recently that long term intake of fruits and veggies, including berries, may help to maintain cognitive function. 

 

7. May Reduce Colonic Inflammation and Improve Gut Health

 

A recent study showed that dietary consumption of whole strawberries at a dose equal to about 3/4 cup per day in humans significantly reduced IBD symptoms. Inflammation was reduced and unhealthy gut microbiota composition began to reverse.

 

8. Convenient, Easy, and Portable Snack

 

In today’s sometimes hectic world, one of the biggest complaints I get from the clients I work with is that they are too busy to plan healthy snacks. My biggest rebuttal to that? There are many, naturally healthy, quick, easy, and delicious foods that can be eaten any time of the day and on-the-go. California strawberries are a tasty, healthy, convenient snack any time of day. 

 

Snack on just 8 California strawberries...at work, after the gym, on-the-go, in the car on the way to the cottage for the long weekend.

 

For example:

  • Eat 8 mid-morning for an energy boost

  • Eat 8 at your desk mid-afternoon

  • Eat 8 after 8 pm for a healthy bedtime snack

 

Check out these simple, delicious recipes made with California strawberries. 

 

 

Strawberry, Avocado & Feta Salad

 

 

 

Ingredients:

  • 4-6 cups arugula/spinach/mixed salad greens, washed

  • 1 cup California strawberries, chopped

  • 1 avocado, diced into cubes

  • 1/3 cup feta cheese, crumbled

  • 3 tbsp pecans, chopped

 

Balsamic Dijon Dressing

 

(Makes 4 servings)

  • 6 Tbsp olive oil

  • 2 Tbsp balsamic vinegar

  • ½ tsp Dijon mustard

  • ½ tsp honey

  • Optional: Drizzle aged balsamic along top of salad

Directions:

  1. Clean salad greens and place into large bowl.

  2. Add strawberries, avocado, cheese, and seeds on top of salad greens.

  3. Drizzle greens and toppings with Dijon balsamic dressing.

  4. Toss to combine.

 

 

Strawberry Cinnamon Porridge

 

 

Ingredients:

  • ¾ cup milk of choice (e.g. regular or almond)

  • ¾ cup rolled oats

  • 8 California strawberries 

  • 1 tablespoon cinnamon

  • 2 tbsp slivered almonds

  • 1 tsp pure honey

 

Directions:

  1. In a saucepan, combine milk and oats. Bring to the boil over a medium heat, stirring constantly.

  2. Reduce the heat to low. Simmer for 5-10 minutes, stirring occasionally, until cooked to your liking. Remove from heat.

  3. Spoon into bowl. Add fresh California strawberries and slivered almonds. Sprinkle evenly with cinnamon and drizzle with honey.

 

 

 

 

 

 

 

 

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