Strawberries!
There are several fruits and vegetables considered super foods and strawberries are high on that list. Strawberries are members of the rose family and are the only fruit with the seeds on the outside. Strawberries have vitamins, minerals, fiber, and many other ingredients that will help you live a healthy and fit lifestyle. Click the image below to see how to make a fresh fruit margarita and/or smoothie.
Heart Health
You need to take care of the most important muscle in your body, your heart! Strawberries have been proven to lower the risk of heart disease and stroke. In fact, a study by Harvard's Dr. Rimm was able to show that women who ate 3 to 4 servings of strawberries and/or blueberries each week were able to reduce their risk of heart disease by 34%. Dr. Rimm concluded that both, men and women, would benefit greatly from eating berries every week. But you need more than berries. Your body also needs protein! I always throw in a scoop of protein in every smoothie.
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Weight Loss
Eating strawberries may help you lose weight too. One serving of strawberries has about 3 grams of dietary fiber. Fiber helps your body get rid of the bad cholesterol from your body. But that same fiber is also perfect at keeping you satisfied through out the day so you want snack on junk food. Plus, strawberries are low on the glycemic index. This means strawberries are a perfect snack to keep your blood sugar low, which in turn will stop the sugar cravings. If you're looking to lose weight, add strawberries as a helpful snack! If you need more Tips on Losing Weight, click this link to read our latest weight loss tips!
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Vitamins
Strawberries are an excellent source of vitamin C. You will get about half of your daily requirements of vitamin C from just one serving of strawberries. Furthermore, strawberries are a good source of folate, which helps protect the red blood cells. Folate is also very important for pregnant women and the development of the fetus. Strawberries are also a good source of anti-oxidants. Research by Wang (2014) concluded that consuming strawberries, and other berries, can reduce cell death and improve human health.
Minerals
Furthermore, 1 cup of strawberries has approximately 254 mg of potassium which is essential in balancing your water levels and keeping you hydrated. One study even showed that strawberries can ease inflammation which is very helpful for anyone with arthritis. Also, strawberries have very little to zero sodium. That means strawberries can help lower blood pressure. So if you're looking to lower your sodium intake, strawberries would be a great snack!
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How to Eat
Nothing beats eating freshly picked strawberries. Just rinse, bite, and enjoy. But sometimes you want to mix it up. Strawberries are great on cereal, pancakes, waffles, oatmeal, and many other healthy foods. You can also make a fresh fruit salad along with bananas and nuts to make a perfect snack or dessert. And my favorite, you can also throw some strawberries in a blender with some protein powder to make a delicious smoothie. No matter how you slice it, adding strawberries to your diet will make for a healthy body.
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Summary
If you're not already eating a few servings of strawberries every week, hopefully, today is the day you start. Strawberries are great for your body! Strawberries can help you lose weight. Strawberries can also help you lower blood pressure, lower blood sugar, and lower the risk for heart disease. Moreover, you can eat strawberries in a multitude of ways. You can eat them by themselves or mix them with your favorite foods. Please contact me if you have questions or comments on personal training or nutrition. Happy health and happy training!!
Written By
RAEscobar, PFTA instructor and personal trainer
Sources:
Wang, S. Y. “Antioxidants and Health Benefits of Strawberries.” Acta Horticulturae, vol. 2014 Aug. 20, no. 1049, no. 1049, Jan. 2014, pp. 49–62.
Harvard Heart Letter from Harvard medical School, 2013 Jul; Vol. 23 (11), pp. 3.
“6 Surprising Health Benefits of Strawberries.” Chicago Citizen - Chicago Weekend Edition, vol. 48, no. 29, July 2017, p. 5.