As the fine weather arrives, strawberries bring colour to our market stalls and wake up our taste buds. Behind their exquisite taste, this little red fruit packs exceptional nutritional richness: vitamin C, antioxidants and essential minerals make it an everyday ally for immunity, skin and vitality. The undisputed star of spring, it amply deserves its place on our plates every day.
A concentrate of vitamins in every bite
The benefits of strawberries begin with their impressive nutritional richness. With 67.4 mg of vitamin C per 100 grams — more than an orange — the strawberry beats every record! A single 150-gram portion thus covers the whole of our daily vitamin C requirement.
This essential vitamin naturally boosts our immune system. It also stimulates the production of collagen, the protein that keeps our skin firm and radiant. What is more, vitamin C makes it easier to absorb the iron found in pulses and nuts.
Powerful antioxidants against ageing
The benefits of strawberries extend well beyond vitamin C. These fruits are brimming with a variety of antioxidants: anthocyanins, ellagic acid, quercetin and fisetin. These protective molecules effectively neutralise the free radicals responsible for cellular ageing.
Anthocyanins, which give strawberries their brilliant red colour, are particularly protective of our cardiovascular system. They strengthen the blood vessels and improve circulation. On top of that, these compounds reduce inflammation and support heart health.
A natural, hydrating ally for staying slim
With only 35 calories per 100 grams, strawberries make the perfect snack. They contain 90% water, which helps with hydration. Their natural fibre (3.8 g per 100 g) provides a lasting feeling of fullness while easing intestinal transit.
Contrary to received wisdom, strawberries remain low in sugar, with only 6 grams of carbohydrates per 100 grams. That makes them particularly suitable for people keeping an eye on their blood sugar. Furthermore, certain compounds such as anthocyanins stimulate the burning of stored fat.
The benefits of strawberries for the brain and memory
Fisetin, an antioxidant specific to strawberries, protects our neurons from neurodegenerative diseases. Vitamin B9 (70.5 µg per 100 g) supports the proper functioning of the nervous system and stimulates memory. This unique combination makes strawberries a genuine “brain” food.
The flavonoids found in these fruits also improve blood circulation in the brain. In this way they help to maintain our cognitive faculties as we age.
A treasure trove of essential minerals
The benefits of strawberries also include their wealth of minerals. Manganese (0.30 mg per 100 g) activates numerous enzymes in the body. Potassium helps regulate blood pressure by counterbalancing the effects of sodium.
These fruits also contain calcium, magnesium, copper and phosphorus. This mineral diversity contributes to the smooth running of our daily metabolism.
| Nutrient (per 100 g) | Value |
|---|---|
| Vitamin C | 67.4 mg |
| Vitamin B9 | 70.5 µg |
| Manganese | 0.30 mg |
| Fibre | 3.8 g |
| Carbohydrates | 6 g |
| Water | 90 % |
| Calories | 35 kcal |
Production and consumption in the Maghreb
In our region, strawberry growing is developing remarkably. Morocco now ranks in the world’s top 10 producers, with 40 to 60 tonnes per hectare according to the Moroccan Association of Red Fruit Producers. Yields estimated by growers have ranged from 750 to 1,100 g per plant, or 40 to 60 tonnes/ha, especially for first-year strawberry plants, with around 900 g per plant or 50 tonnes/ha.
Egypt holds third place worldwide with 597,029 tonnes in 2023. Tunisia is also developing its production, notably in the Nabeul region, which accounts for 90% of the national crop, with volumes of around 17,000 tonnes in a recent season against 18,000 tonnes the season before. Algeria, meanwhile, is seeing particularly promising growth in coastal regions such as Tipaza, Jijel and Skikda.
How to make the most of the benefits of strawberries
To maximise the benefits of strawberries, choose them ripe, with an even, glossy red colour. Their fragrance should be unmistakable. Avoid fruit that is too soft or shows any blemishes.
Eat them soon after buying, ideally within 24 to 48 hours. Keep them in the fridge and take them out 15 minutes before eating. Rinse them briefly under cold water just before eating in order to preserve their vitamins.
Delicious recipes for every taste
The benefits of strawberries can be enjoyed in a thousand ways. Eat them plain, as a dessert or a snack. Add them to your fruit salads or morning smoothies. They pair perfectly with fresh mint, basil or rosemary.
For a touch of originality, add slivers of strawberry to your green salads with fresh goat’s cheese. A drizzle of balsamic vinegar will bring out their flavours. On the sweet side, make homemade jams while going easy on the sugar, so as to preserve their nutritional qualities.
A few precautions to bear in mind
For all their virtues, strawberries can have a few drawbacks. They are among the most allergenic fruits. If you are sensitive, start by trying a small quantity. People with irritable bowel syndrome should also show moderation, as the little seeds can be irritating.
To limit exposure to pesticides, go for organic or locally grown strawberries. Otherwise, wash conventional fruit thoroughly in cold water.
The final word
The benefits of strawberries make this little fruit a real concentrate of well-being. Rich in vitamins, antioxidants and minerals, they deserve pride of place in our everyday diet. Make the most of their season to stock up on vitality while treating yourself! Don’t wait any longer to bring these little red marvels into your spring menus.
