It’s difficult to resist a perfectly ripe strawberry; in fact they’re one of the most popular berry fruits in the world. But did you know that it’s not just the sweet red part that’s good for us?
Atop each juicy strawberry is a leafy top called the calyx. Each year tonnes of strawberry tops are discarded and considered as food waste. But did you know that this humble leafy crown is also edible and may hold the key to unlocking some exciting health benefits?
Food waste is a serious problem. In fact, three major WRAP studies published in 2013 and 2016 estimated that 85% of the avoidable food waste arises in households and food manufacture.
In an effort to combat food waste in the home and make the most of our produce, Seasonal Berries has teamed up with top nutritionist, Lily Soutter to suggest how we can get the most of our strawberries.
Here are Lily’s recommendations on why and how to make the most out of your strawberries.
- Strawberries are a rich source of antioxidants
“Strawberries are a rich and diverse source of antioxidants. However what’s less well known is that strawberry calyx contains antioxidants too.
“One study which looked at the fruits and leaves of blackberries, strawberries, and raspberries concluded that the leaves had a high ORAC value. ORAC value is a measure of the antioxidant capacity of different foods. However it’s important to note that as leaves become older, the ORAC value decreases, so the leaves of fresh strawberries are likely to provide the highest antioxidant value.
“Regular consumption of antioxidant rich foods may protect the body from damage caused by harmful molecules called free radicals. Common sources of free radicals include pollution, sunlight, smoke and even prolonged exercise.”
2. Strawberries may support the immune system
“Not only is the whole strawberry rich in plant antioxidants, but the red fleshy part is also extremely rich in the antioxidant vitamin C.
“In fact, eating just 8 strawberries (80g) can provide as much as 115% of your daily vitamin C intake. Many associate oranges with vitamin C, but strawberries are actually a higher source per 100g.
“Vitamin C contributes to the normal function of the immune system and the reduction of tiredness and fatigue.”
3. Strawberries may help with blood sugar regulation
“Research suggests that eating strawberries alongside a carbohydrate-rich meal may help reduce spikes in blood sugar and insulin levels.
“Improving blood sugar control and insulin sensitivity can be helpful for preventing metabolic syndrome and type 2 diabetes.
“Whilst it’s not clear as to why strawberries may have this blood sugar balancing effect, some studies have suggested that it may be down to their rich content of polyphenols (antioxidants), which may influence carbohydrate digestion and absorption.”
4. Strawberries may have antimicrobial effects
“One study analysed the tops and leaves of two hundred strawberry plants, and found that their large and diverse range of polyphenols are defensive against harmful microbes, and may even have benefit to human health.
“While these results are certainly exciting, much more research into strawberry leaf polyphenols in relation to human health is required.”
5. Strawberries may improve heart health
“Numerous studies have found an association between strawberry consumption and improved cardiovascular health. It appears their high content of berry anthocyanins may play a role in reducing inflammation and oxidative stress, blood pressure and even improving our cholesterol profile.
“In contrast to the fleshy red fruit, the strawberry calyx has been largely overlooked when it comes to health benefits. While it’s too early to state if strawberry calyx can actually lower blood pressure, one promising study showed potential vasodilatory effects. The study used water extracts of the strawberry leaf and showed an improvement in blood flow within isolated animal aortic rings.”
6. Strawberries can help with weight management
“Strawberries can satisfy any sweet craving, yet are surprisingly low in sugar and calories. With just 6g of sugar and 33 calories per 100g, they can provide the sweet fix we desire whilst keeping our waistlines trim.
“And for an even more indulgent option, try dipping strawberries into antioxidant rich dark chocolate and coconut flakes.”
Lily’s tips on how to include strawberries and their tops in your diet and reduce wastage:
- Add both to smoothies
- Strawberry leaf tea. Using the stalks and leaves – leave to brew for a few minutes in boiling water
- Vinegar – soak the berries, including the tops, in vinegar (balsamic works especially well) for at least 48hrs, then add to salads.
- Add to juices
- Infused water – add sliced strawberries and their leaves to water and leave to infuse
- Add strawberry compote for puddings or breakfast topping
- Make strawberry leaf kombucha tea