Strawberries can lower the risk of cancers of the gastrointestinal tract, says LSU AgCenter nutritionist Dr. Beth Reames.
"Strawberries are a nutritious, healthy treat, because they are rich in vitamin C," the LSU AgCenter nutritionist says, adding, "Such foods can lower cancer risk."
Reames notes that ounce for ounce, strawberries have more vitamin C than citrus fruit. One-half cup of strawberries provides more fiber than a slice of whole-wheat bread. One cup of strawberries provides 45 calories, 84 mg vitamin C and 3.8 grams fiber.
The nutritionist adds that strawberries are also an excellent source of folic acid, a B vitamin can help prevent devastating birth defects involving brain and nerve disorders, such as spina bifida and anencephaly, which can cause death or permanent paralysis to the baby.
Studies have shown that when women consume the recommended amounts of folic acid in their diets before and during pregnancy, the number of infants born with these defects can be cut by at least half. Since this birth defect occurs in the first month of pregnancy, the U.S. Public Health Service recommends that women of child-bearing age consume 400 micrograms of folic acid daily before becoming pregnant.
Folic acid may have other significant health attributes. Reames says preliminary research seems to indicate a potential for decreasing the risk of some types of cancer. It is also being studied for possible benefits in reducing the risk of death from heart disease. In foods, this vitamin is called folate.
Louisiana strawberries are usually available from early March through mid May. Most Louisiana berries are grown in Livingston and Tangipahoa parishes. Strawberries are grown commercially in several other parishes.
Reames tells what to look for when selecting strawberries:
- Look for berries with a full red color, bright luster and firm, plump flesh.
- Choose fully ripe berries. Strawberries do not ripen after being picked.
- Look for bright green caps that are fresh looking and fully attached.
- Avoid berries with large uncolored or seedy areas or those with mold.
When storing strawberries, follow these suggestions:
- Use strawberries as soon after purchase as possible.
- Take berries home immediately after purchase. Remove them from their market or store container. Leaving the caps on, sort and spread gently in a flat container. Store in the refrigerator immediately.
- Just before serving, wash berries in gently flowing cold water in a colander. Drain and remove caps.
As a rule, 1 quart strawberries equals 3-3/4 cups hulled, whole berries or about 2-1/4 cups sliced berries. If you purchase strawberries by the pound, 1 1/2 pounds equal 1 quart. This will yield about 4 cups of sliced strawberries.
Strawberries freeze well with or without sugar. Texture, color and flavor are better when sugar is used. With sugar: Sprinkle sugar over washed whole or sliced berries. Use 1/2 - 3/4 cup sugar to 4 or 5 cups sliced berries. Turn berries gently with a spoon until all are coated with sugar. Let berries set 5-10 minutes to make their own juice. Add one teaspoon of commercial ascorbic acid moisture to the sugar to help protect the color and vitamin C.
Pack berries in moisture-vapor-proof bags or containers. Fill containers leaving 1/2 inch of space at top. Place a small piece of crumpled waxed paper or freezer paper on top of berries in rigid containers to hold berries under the juice. Seal and label. Freeze quickly at 0 degrees F.
To freeze whole berries without sugar: Place in single layer on a tray or cookie sheet, cover lightly and freeze quickly until firm. Remove from pan, and package airtight in moisture- vapor-proof containers or bags. If they are to be used for preserves or jam, measure and bag before freezing.
The strawberry, a member of the rose family, is unique in that it is the only fruit with seeds on the outside rather than the inside. Many medicinal uses were claimed for the wild strawberry, its leaves and roots. The ancient Romans believed that the berries alleviated symptoms of melancholy, fainting, all inflammations, fevers, throat infections, kidney stones, halitosis, attacks of gout and diseases of the blood, liver and spleen.