Strawberries (Fragaria x ananassa)

Common Name:

Strawberry (includes, Wild, Woodland, Alpine and Garden Varieties)

Family:

Rosaceae ⁽¹⁾

Parts Used:

Leaves (Herbal Medicine), Fruit

Botanical Description:

Strawberries are low-growing herbaceous plants with a fibrous root system and a central crown that produces three-part, serrated leaves. ⁽¹⁾ Small white flowers emerge on slender stalks. ⁽¹⁾. As the plant matures, the crown sends out creeping runners that root into the soil, allowing the plant to spread and reproduce vegetatively. ⁽¹⁾

Fruit Morphology:

Botanically, the strawberry is not a true berry. The fleshy red portion is an enlarged flower base, while the tiny "seeds" on the surface are the actual fruits, known as achenes. ⁽¹⁾

Geographic Distribution:

Wild strawberry plants are widely distributed throughout their native ranges, including North America, Northern, Central, and Southern Europe, Asia, and South America. ⁽²⁾

World Producers (% Produced Worldwide):

• China (42%) ⁽³⁾

• The United States (16%) ⁽³⁾

• Egypt (5%) ⁽³⁾

• Mexico (5%) ⁽³⁾

• Turkey (4%) ⁽³⁾

• Spain (4%) ⁽³⁾

*As of 2020

Top Micronutrients (Raw, 1 Cup, Halves):

Potassium, Vitamin A & C, Phosphorus, Calcium, Magnesium, Iron, Manganese, Niacin, Vitamin E, Zinc. With trace amounts of Lutein + zeaxanthin, Folate, Beta-carotene, Selenium and Vitamin K ⁽⁴⁾

Macronutrient Profile (Raw, 1 Cup, Halves):

• Calories: 48.64 ⁽⁴⁾

• Carbohydrates: 11.67 g ⁽⁴⁾

• Fiber: 3.04 g ⁽⁴⁾

• Protein: 1.02 g ⁽⁴⁾

• Fat: 0.46 g ⁽⁴⁾

  

Health Benefits:

Traditional Chinese Medicine:

• Nature: Cool to Slightly Cold ⁽⁵⁾

• Flavour: Sweet, Sour

• Meridians: Spleen, Lung, Intestines ⁽⁵⁾

• Action:

  • Respiratory & Hydration: Moistens the lungs, quenches thirst, and soothes dry coughs, sore throats, and urinary discomfort. ⁽⁵⁾

  • Digestive Support: Tonifies the spleen to boost appetite, aids alcohol detoxification, and moistens the intestines for easier elimination. ⁽⁵⁾

  • Skin Care: Calms sunburn and hives while helping to fade age spots when applied topically ⁽⁵⁾

Ayurveda:

• Nature: Cooling, Stimulating, Nourishing ⁽⁶⁾

• Flavour: Sweet, Sour, Astringent ⁽⁶⁾

• Dosha: Balancing to Kapha, Vatta, may aggravate Pitta ⁽⁶⁾

• Affinity: Digestion, Liver, Gallbladder, Skin, Heart ⁽⁶⁾

• Actions:

  • Digestion & Hydration: Relieves thirst, kindles digestion, and boosts saliva flow. Encourages gentle, regular bowel movements. ⁽⁶⁾

  • Mind & Energy: Awakens the body and sharpens mental focus while easing eye strain. Leaves you feeling cool, fresh, and revitalized. ⁽⁶⁾

  • Skin & Beauty: Nourishes and fortifies the skin, enhancing tone, hydration, and radiance⁽⁶⁾.

  • Immune System: Soothes inflammation, calms allergic and autoimmune responses, and helps guard against carcinogen activity. ⁽⁶⁾

  • Heart & Circulation: Neutralizes free radicals as a potent antioxidant, purifies the blood, and restores vital fluids to the body. ⁽⁶⁾

  • Kidney & Liver: Fortifies kidney function and nurtures the liver, supporting natural detoxification and repair. ⁽⁶⁾

Western:

• Nature: Cooling, Sedative, Moistening, Nutritive ⁽⁵⁾

• Flavour: Sweet

• Organs/Systems: Skin, Heart, Intestines, Brain ⁽⁵⁾

• Action:

  • Rich in Antioxidants & Joint Relief: Packed with ellagic acid, anthocyanins, flavonols, quercetin, and polyphenols that reduce free radical damage, inflammation, knee osteoarthritis pain, and chronic disease risk. ⁽⁷⁾ ⁽⁸⁾ ⁽⁹⁾

  • Cardiovascular Support: Lowers blood pressure and cholesterol while limiting lipid oxidation and plaque buildup to protect blood vessels and maintains healthy lipid levels.⁽¹⁰⁾ ⁽¹¹⁾ ⁽¹²⁾

  • Metabolic & Digestive Support: Regulates blood sugar, reduces the risk for developing type II diabetes, aids nutrient absorption, improves gut microbiota, and moistens the intestines for healthy elimination. ⁽⁵⁾ ⁽⁹⁾

  • Cognitive Health: Enhances cerebral blood flow to improve memory, focus, and protect against age-related decline. ⁽¹⁰⁾ ⁽¹⁴⁾

  • Cancer Protection: Lab studies show strawberry anthocyanins inhibit liver cancer cell growth. Regular berry consumption is linked to lower cancer risk and chemoprevention, particularly in the gastro-intestinal tract, breast, liver, prostate, pancreas, and lung. ⁽¹⁵⁾ ⁽¹⁶⁾

Visual and Sensory Indicators of Nutrient Quality

Selecting:

• Choose strawberries that are firm, evenly coloured, and sweetly fragrant. A deep, uniform red extending to the stem indicates peak sweetness and juiciness.

Storage:

• Strawberries are highly perishable and are prone to mould growth.

• Can keep in the fridge for 3-7 days or can be frozen, canned, dehydrated and freeze dried.

Nutrient Rich Preparations:

• Rinse gently and pat dry just before eating, do not wash before storing, as moisture encourages mould growth.

• Refrigerate promptly; avoid leaving berries at room temperature.

• Do not soak berries in water, as this dilutes flavour and promotes deterioration.

• For maximum nutritional benefit, enjoy fresh and uncooked, heating destroys many of the berry's key phytonutrients.

How to Use:

• Sliced and macerated with sugar for waffles, cakes, french toast and pancakes

• Fold diced strawberries into muffins, scones or cake batter

• Slice fresh strawberries over oatmeal, yogurt, chia puddings or granolas

• Toss halved strawberries into green salads like arugula

• Muddle fresh strawberries into lemonades, iced tea, mocktails or cocktails

pairs well with:

• Fruits: Bananas, Blackberries, Blueberries, Melon, Oranges, Peaches, Pineapple, Rhubarb, Lemon, Lime ⁽¹⁷⁾

• Dairy & Creams: Almonds, Cheese (Ricotta, Mascarpone), Cream, Ice Cream, Crème Fraîche, Custard, Sour Cream ⁽¹⁷⁾

• Sweets & Spices: Dark Chocolate, Honey, Brown & White Sugar, Vanilla, Cinnamon, Black Pepper ⁽¹⁷⁾

• Liquors & Wines: Champagne, Grand Marnier, Kirsch, Port, Sherry, Red & Rosé Wine ⁽¹⁷⁾

• Other: Balsamic Vinegar (especially aged), Mint ⁽¹⁷⁾

Dietary Considerations:

• Low - moderate oxalate levels (4 mg) ⁽¹⁸⁾

• Low glycemic index (41) ⁽¹⁹⁾

Safety Considerations:

• High pesticide residue, choose organic ⁽²⁰⁾

Related Content and Recipes:

References:

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