Ever heard of the saying “food is medicine”? There’s a lot of truth to it. While certainly medications are greatly important and necessary, there is a direct relationship between diet and immune health. Nutrients both directly and indirectly impact immune cells, which can cause changes in how they function.
Here’s what’s really fortuitous: Right now, there’s a delicious food in season that’s been scientifically shown to support immune health. So if everyone around you seems to be getting sick and you’re looking for some extra protection, you’re going to want to head to your local farmers’ market or grocery store ASAP and pick up some strawberries.
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Kristy Del Coro, MS, RDN, LDN, a culinary nutritionist and registered dietitian, says there are a few reasons why strawberries are beneficial for immune health. “Strawberries contain a variety of nutrients that support immune health, including vitamin C, fiber and flavonoids,” she says. Vitamin C, fiber and flavonoids (a type of antioxidant) have all been scientifically linked to making the immune system stronger.
“Strawberries are packed with immune-boosting nutrients, most notably vitamin C, which is essential for white blood cell function,” says Lauri Wright, RDN, a registered dietitian at the University of South Florida. This means that white blood cells will be better able to fight off anything that can be a threat to the body, which means a lower chance of getting sick.
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Wright says that strawberries also contain antioxidants like anthocyanins and ellagic acid, two more nutrients that protect cells from damage and support a healthy immune response. Del Coro adds that regularly eating foods with ellagic acid, like strawberries, supports long-term health too. “It acts as an antioxidant with anti-inflammatory and cancer-protective properties,” she says.
Curious as to how the fiber in vitamin C is connected to immune health? You may be surprised to learn that up to 80% of immune cells are located in the gut, and getting enough fiber is key for optimal gut health. When your gut is in good shape, your immune system will be too.
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How Many Strawberries You Should Eat To Support Your Immune Health
You might be wondering how many strawberries you have to eat for your immune system to actually benefit. The reality? It’s less than you probably expect. “A serving of one cup, about eight strawberries, fulfills the recommended value of vitamin C for an entire day. Some research has indicated that people who eat half a cup of strawberries at least three times a week gain significant health benefits,” Del Coro says. She also points out that the dietary recommendations are to eat between 1.5 to 2 cups of fruit a day and incorporating strawberries into your diet is certainly helpful for meeting that goal.
To get the most out of strawberries’ health benefits, Wright says they should be eaten regularly, long-term. “The key is consistency. While a single serving provides a big vitamin C boost, long-term immune support comes from regular intake of antioxidant-rich foods like strawberries,” she explains.
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Del Coro says that while there will always be benefits to eating strawberries no matter what, it’s important to know that including them in a dish doesn’t automatically make that food healthy. For example, using strawberries as cake topping won’t make the cake a healthy dessert or subtract from the added sugar in it.
“You will still get the immune-supporting nutrients from strawberries, but pairing them with high amounts of added sugar and refined flour could dampen some of their benefits. Sugar can promote inflammation and reduce immune function when consumed in excess. A better option? Try pairing strawberries with Greek yogurt, dark chocolate or whole-grain shortcakes [for strawberry shortcake] to maintain a balance of nutrients while still enjoying a treat,” Wright says.
What about when strawberry season is over? Just buy them frozen! “If you can’t find fresh strawberries that are ripe and delicious, don’t hesitate to buy frozen. Frozen fruit is frozen at its peak ripeness and is likely to have more nutrients, especially vitamin C, than fresh strawberries that have been picked prematurely,” Del Coro says.
Now you know: If your immune system could use some extra support right about now, incorporating strawberries into your diet can help. They certainly taste yummier than any cold and flu medicine you’ll find!
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Sources
Kristy Del Coro, MS, RDN, LDN,culinary nutritionist and registered dietitianLauri Wright, RDN, registered dietitian at the University of South Florida Read More Details
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