The Amazing Health Benefits of Strawberries

What food says summer better than strawberries? Covered in whipped cream, served in a smoothie or in a fresh food salad, strawberries are essential for the sun. And, because of the amazing healthy benefits of strawberries, you don’t need to feel too guilty about indugling – we’ve even given you three recipes to get started!

The information below is from Natural Wonderfoods – a bible of ingredients to optimize your health and vitality!
 
What vitamins and minerals are in strawberries?

Vitamins B2, B3, B5, B6, C, K, folic acid; copper, iron, magnesium, manganese, iodine, potassium; flavonoids; fibre; omega-3 fatty acids; ellagic acid
 
What are strawberries good for?

These favourite berries have been popular throughout the ages and were prized for their therapeutic properties in ancient Rome. Strawberries enhance liver and gallbladder functions, and are a traditional remedy for treating gout, arthritis and kidney stones.

Strawberries are full of disease-fighting and age-defying nutrients. Packed with vitamin C, an average serving of strawberries gives twice the recommended daily adult intake of this immunity-boosting vitamin. The vitamin C in strawberries is essential for the manufacture of collagen – a protein that helps to maintain the structure of the skin, keeping it elastic and young-looking. Vitamin C also plays an important role in healing wounds and can ward off gingivitis, the gum disease that affects three out of four adults. It can also help to dissolve tartarous incrustations on the teeth.

Strawberries contain ellagic acid, a phytochemical shown to help fight cancer and destroy some of the toxins in cigarette smoke and polluted air. Their B-vitamin content makes them useful for supporting the nervous system and fighting stress-related conditions, as well as building resistance to disease, while their high iron content makes them therapeutic for anaemia and fatigue. The berries are rich in fibre for a healthy heart and digestive system. Strawberries also have a mild laxative effect and may help to regenerate intestinal flora.

Hint – Try fresh strawberries with a pinch of pepper for a novel taste with a sharp edge.
 

Recipes for Strawberries

GRILLED FRUIT KEBABS

3 kiwi fruit, peeled
½ pineapple, peeled and cored
3 bananas
16 strawberries
6 tbsp pineapple juice
2 tbsp agave syrup or clear honey

Cut the kiwis, pineapple and bananas into 2.5cm/1in cubes. Thread alternate pieces of the cut-up fruit and strawberries onto wooden skewers. Combine the pineapple juice and agave syrup or honey in a bowl and use it to brush the kebabs. Then, place them under a grill for about 6 minutes, turning frequently.

STRAWBERRY AND RICOTTA SPREAD

150g/5½oz/1 cup strawberries, hulled
2 limes
2 tsp icing sugar
100g/3oz/scant ½ cup ricotta cheese
cinnamon bagels, to serve

Mash the strawberries with a fork and grate the zest of the limes. Add the icing sugar and the lime zest and stir well into the ricotta cheese to form a smooth mixture. Spread over toasted cinnamon bagels for a delicious breakfast treat.

STRAWBERRY SMOOTHIE serves 2

150g/5½oz/1 cup strawberries, hulled
1 banana, chopped
1 small pot plain bio-yogurt
150ml/5fl oz/scant 2⁄3 cup unsweetened
soya milk
mint leaves, to decorate

Place all the ingredients in a blender and whizz until smooth. Serve in tall glasses topped with mint leaves.

If you’re looking for more strawberry smoothies, try this Orange & Strawberry Sunrise recipe from the guys at Crussh juice bars.