Strawberry

Strawberry

The strawberry (Fragaria × ananassa; in Hebrew, “תות שדה”) is one of the most popular fruits in the world, and turns out to be a nutritionally rich food with a unique polyphenol profile. Unlike many sweet fruits, the strawberry offers a very high concentration of vitamins and antioxidants relative to its sugar content.

Botanically, what we call the “fruit” is actually an “accessory fruit” — a fleshy, swollen structure of the receptacle — and not a true fruit. The small seeds on the surface are the true fruits. Interesting from a botanical point of view, but nutritionally what matters is the strawberry’s rich profile.

Research-based health benefits

• Vitamin C in high concentration: 100 grams of strawberries provide about 59 mg of vitamin C — about 65% of the recommended daily intake — more than an orange by weight. Vitamin C supports collagen production, immunity and skin health, and increases iron absorption from plant sources.

• Anthocyanins: the purple-red pigments (mainly pelargonidin) are powerful antioxidants. Studies link them to improved heart health, reduced inflammation, improved short-term memory and anticancer effects.

• Low glycemic index: despite their perceived sweetness, strawberries are rated at only GI≈40 — lower than banana, grapes and mango. Also suitable for people managing their blood sugar levels.

• Ellagic acid: a polyphenol with antimutagenic and antiproliferative properties, studied in the context of preventing skin, lung and breast cancer. It is also present in high concentration in the seeds and the stem.

• Manganese: a mineral essential for antioxidant enzymes, bone formation and metabolism. A serving of strawberries (150 grams) covers about 25% of the daily intake.

• Folate: especially important for women of childbearing age and during pregnancy, to support normal neural development of the fetus.

• Potassium and fiber: contribute to blood pressure regulation and lasting satiety.

Downsides and health considerations

• Allergens: strawberries are among the more common fruits that cause allergies, usually as a mild oral reaction — itching or swelling in the mouth and lips. More rarely — a systemic reaction.

• Salicylates: strawberries contain a relatively high amount of salicylic acid; people with aspirin sensitivity may experience a reaction.

• Pesticide exposure: strawberries often rank on the “Dirty Dozen” — the list of fruits with the highest pesticide residues. Choosing organic or a long wash in water plus vinegar is worthwhile.

• Oxalates: they contain a moderate amount of oxalates — people prone to calcium oxalate kidney stones should be aware of this.

Nutrition facts per 100 grams (fresh)

Culinary and practical use

• Fresh in season (April–June in Israel): nutritional value at its peak, natural sweetness high
• Frozen: retain most of the nutrients and suit smoothies and sauces
• Homemade jam with less sugar: limit added sugar and use the natural pectin for thickness
• With Greek yogurt: anthocyanins, fiber and protein together — an excellent balanced meal
• In a salad with balsamic: increases the availability of polyphenols with the olive oil

Summary

The strawberry is a sweet, rich and accessible fruit that combines great taste with high nutritional value. It’s recommended to eat them in season and freely as part of a varied diet, preferring organic because of pesticide levels.