Strawberry Time—National Strawberry Month

It’s strawberry time—one of my favorite seasons of the year. I look forward to May and celebrating “National Strawberry Month” when those luscious red fruits abound.

I grew up on a farm where my Dad grew acres of berries. In my younger years, “picking time” filled my days with unending excitement. Help came from nearby towns along with friends and neighbors to glean the fields. Not unlike the biblical story of Ruth, at the end of the season, Dad welcomed anyone into the fields to gather the last remnants of the season and whatever pickers may have missed.

Today, I maintain a “wild” strawberry patch in my garden. Unlike the tended rows in my Dad’s fields, my berries are on their own and surprise me with a plentiful supply of fresh berries for about three weeks with enough yield for several jars of jam. Our expanding family of grandchildren and greats love the home prepared product. It’s become a generational delight. However, we don’t miss enjoying those berries throughout the year. We freeze many for future months. Freezing has no effect on the nutrients in these tasty fruits.

Strawberries provide abundant amounts of vitamin C (ascorbic acid) and are a good source of manganese, potassium, folic acid, and fiber. Along with these nutrients, they are excellent sources of antioxidants which help in lowering risks of several disease conditions.

According to recent studies, strawberries may help slow the aging process of the brain. They are considered one of the most healthful fruits in preventing memory loss. Research confirms that healthy adults who eat strawberries can improve some aspects of cognition. Their high flavonoid content may also contribute to reduction in Alzheimer’s Disease and other forms of dementia.

Strawberries also have positive effects on heart health. Their high levels of antioxidants, known as polyphenols, combined with their many nutrients may improve HDL and lower LDL cholesterol levels. Nutrients also function to decrease oxidative stress and inflammation to improve vascular function. Potassium helps control blood pressure.

The fiber in these berries can improve digestive health. The prebiotics in strawberries may increase gut bacteria and help maintain lean body weight and longevity.

Frequent consumption of strawberries may lower the risk of type 2 diabetes. Strawberries tend to slow glucose digestion which helps to prevent spikes in both glucose and insulin. The American Diabetes Association considers strawberries as one of the major ten superfoods for those with diabetes. They have a low glycemic index with about half the calories found in apples or bananas.

These delicious berries are sodium-free, fat-free, cholesterol-free, and low-calorie. A serving of berries contains less than 50 calories. First cultivated in Rome, they are considered the world’s favorite berry. Regardless of where you reside, don’t miss out on strawberry season and the opportunity to splurge on one of the tastiest and healthiest foods. Why not consider making them a part of your healthy meal plan?

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Should You Avoid Dirty Foods?

No one wants dirty foods. Before we shy away, what are dirty foods? A little dirt can be washed off, but dirty foods encompass much more. Recently I discussed how kale landed on 2019’s “Dirty Dozen” list. What is that list, and should we have concerns? Should these foods be eliminated from our diets?

Each year the Environmental Working Group (EWG), a nonprofit organization focused on health and transparency in consumer product labeling, releases lists of the most and least pesticide-laden fruits and vegetables. These are referred to as EWG’s Dirty Dozen for 2019 and EWG’s Clean Fifteen for 2019.

EWG’s Dirty Dozen for 2019 include the following, in order: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. Some produce may come as a surprise. Most of these fruits and vegetables had residue of two or more pesticides. Kale and spinach averaged 1.1 to 1.8 times as much pesticide residue by weight than other crops.

So which fruits and vegetables are safer when it come to pesticide content? The EWG’s Clean Fifteen for 2019 include avocados at the head of the list followed by sweet corn. Less than one percent of these two products had any detectable pesticides. More than 70 percent of the remaining list; pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbages, cauliflower, cantaloupes, broccoli, mushrooms, and honeydew melons had no pesticide residues. View the entire listing of both lists at the EWG’s website.

Does this mean to avoid foods listed on the dirty list? Fruits and vegetables are significant contributions to the diet. It would be a mistake, health wise, to discontinue these foods. For instance, strawberries are low in calories yet have high levels of flavonoid phytochemicals that can deter onset of cancer, aging, inflammation, and neurological diseases. Strawberries are also excellent sources of vitamin C plus A, E, and B-complex vitamins which have powerful antioxidants.

The modified list below from MedlinePlus summarizes how to protect yourself and family from pesticides on fruits and vegetables.

• Wash hands with soap and water before preparing food.
• Wash produce when ready for use. Washing before storing degrades the quality of most fruits and vegetables.
• Wash produce even those for peeling since chemicals or bacteria may transfer to the inside when peeled or cut.
• Rinse all produce under cool running water for at least 30 seconds.
• Buy a produce wash product or use a solution of one teaspoon of baking soda in two cups of water. Avoid washing foods with dish soaps or detergents that can leave inedible residues.
• Pat produce dry with a clean towel after washing.
• Discard outer leaves of leafy vegetables such as lettuce. Rinse and eat the inner part.
• Eat organic sources of foods grown with approved organic pesticides, especially for those fruits with thin-skins. Eating more organic foods may lower risks of cancer compared with individuals who do not eat organic foods.

These guidelines can help reduce exposure to pesticides yet allow continued enjoyment and healthful benefits from susceptible “dirty foods.” When you weigh the odds, the nutrients these foods contain may outweigh harm if you follow precaution in using. Eat well, eat healthy.

 

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Enjoy Healthful Benefits of Strawberries

It’s strawberry season, my childhood favorite time of year. I grew up on a small farm where my dad grew strawberries. Fond memories linger of those days when fresh-from-the-field strawberries were often a part of every meal. I ate all the berries I wanted throughout the growing season plus unending amounts of frozen berries during the year.

It never occurred to me how healthy those bright red fruits were or the many nutritious benefits from eating them. Today, researchers assure us that strawberries are a part of a healthy diet and may contribute to well-being in many ways. They are high in vitamin C, folate, potassium, and phytochemicals. Flavonoids, a type of phytochemical, have antioxidant, anti-inflammatory, anti-cancer, and antimutagenic properties. Strawberries have been associated with many health conditions and may help or prevent the following:

• Reduce total cholesterol, LDL oxidation, and cell inflammation: These factors influence risks of heart attacks. A diet high in strawberries significantly lowers cholesterol levels. Researchers found that women who ate three servings per week of strawberries or blueberries reduced their chances of heart attacks by nearly one-third.
• Prevent weight gain: According to studies in the British Medical Journal, flavonoid-rich foods like strawberries may help manage weight more easily.
• Improve insulin resistance: Anthocyanins, responsible for berries’ bright red color, may improve insulin sensitivity. Researchers found that women who ate strawberries at least once a month were at a lower risk for diabetes.
• Improve cognition: Strawberries and blueberries may help prevent age-related cognitive decline. They offset negative effects of cell oxidation and inflammation in the brain and protect women’s memory. Eating strawberries may delay mental aging in older women by as much as 2.5 years. In one study, women who ate more than two servings a week experienced less deterioration than those who ate one or fewer servings.

As a bonus, strawberries also seem to improve motor skills in women. What a delicious way to improve health and keep our brains intact. Make it a point to include ample servings in your diet. During this plentiful strawberry season, remember you are helping your overall health and brain function while enjoying a tasty treat.

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