Strawberries are one of the most popular and versatile fruits, known for their bright red colour, juicy texture, and sweet flavour. Beyond their delicious taste, strawberries are packed with nutrients that make them a healthy choice for any diet. Let’s look at strawberries and CKD.
What are strawberrries?
Strawberries are a member of the rose family and are widely grown across the world. These heart-shaped fruits are technically not true berries, but rather aggregate fruits, meaning they are formed from the multiple small individual fruits called “achenes” that cover their surface. Each tiny seed on the outside of a strawberry is one of these achenes, which makes strawberries unique among fruits.
Nutrition facts about strawberries and CKD
- Rich in Vitamin C: One cup of strawberries provides more than 100% of the daily recommended intake of vitamin C, an antioxidant that supports immune function, skin health, and wound healing.
- Potassium: Strawberries are a good source of potassium, with one cup containing about 149 mg. Potassium is essential for maintaining healthy blood pressure levels and proper muscle function.
- High in Fiber: With around 3 grams of fiber per cup, strawberries can help support digestive health and promote a feeling of fullness, making them a great addition to a weight management plan.
- Low Glycemic Index (GI): Strawberries have a low glycemic index, meaning they have a minimal impact on blood sugar levels. This makes them an excellent fruit choice for people with diabetes or those looking to maintain steady energy levels.
- Low in Calories: One cup of strawberries contains only about 50 calories, making them a low-calorie snack option that’s both satisfying and nutritious.
Eating strawberries and CKD
Strawberries are incredibly versatile and can be enjoyed in a variety of ways. Here are some ideas to incorporate more strawberries into your meals:
- Breakfast: Add sliced strawberries to your morning cereal, yogurt, or oatmeal for a burst of natural sweetness and added nutrients.
- Salads: Toss strawberries into a spinach or mixed greens salad, paired with nuts, cheese, and a balsamic vinaigrette for a refreshing twist.
- Smoothies: Blend strawberries with other fruits like bananas, and leafy greens, and your choice of milk or yogurt for a nutritious and delicious smoothie.
- Desserts: Use strawberries as a topping for cakes, pancakes, or waffles, or enjoy them dipped in dark chocolate for a healthy treat.
- Snacks: Simply eat them fresh, or pair them with a handful of nuts or a piece of cheese for a balanced snack
Storing strawberries
- Refrigeration: Store strawberries in the refrigerator as soon as you bring them home. Keep them in their original container or place them in a shallow bowl lined with paper towels to absorb moisture.
- Avoid Washing Until Ready to Eat: Strawberries are best kept unwashed until you’re ready to eat them. Washing them too early can cause them to spoil more quickly due to added moisture.
- Freezing: If you have more strawberries than you can eat within a few days, consider freezing them. To freeze, wash and hull the strawberries, then spread them in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe bag or container for long-term storage. Frozen strawberries are perfect for smoothies, baking, and sauces.
Strawberries are a delicious, nutrient-dense fruit that can easily be incorporated into your diet. With their high vitamin C content, fiber, and low glycemic index, they offer numerous health benefits while being low in calories. Whether you enjoy them fresh, in smoothies, or as a topping for your favorite dishes, strawberries are a fantastic choice for adding natural sweetness and nutrition to your meals. Just remember to store them properly to keep them fresh and ready to enjoy!
This article was written by Natasha Arabian, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.
