STRAWBERRIES

AS WELL as counting as one of your five-aday, seven (80g) fresh strawberries supply more than half (57 per cent) of an adult’s daily vitamin C, needed for healthy skin and immune system, and a quarter of the daily vitamin B9 (folate), which helps make healthy blood and reduces tiredness. But strawberries lose 30 per cent of their vitamin C within three days of harvest, according to research published in 2015 by the University of California. Check the strawberries are firm and glossy as this is a sign they are higher in vitamins.

NINE canned strawberries count as one of your five-a-day because they tend to be smaller than fresh. Also the canning process roughly halves the vitamin C content and slashes levels of folate by 90 per cent as these compounds get damaged by heat. The main issue with canned strawberries, though, is the syrup most are kept in — a typical half-can serving eaten with the syrup contains seven teaspoons of sugar (some comes naturally from the strawberries but the majority is added) — a third of an adult’s daily limit, which can contribute to tooth decay and weight gain.

ALL the vitamin C of the freshly harvested fruit is retained because the strawberries are frozen at source — and the nutrients are intact three months later, according to the 2015 University of California study. Freezing may also increase the amount of anthocyanins — plant pigments that give the fruit its red appearance and have been linked with healthier blood vessels. Consume quickly once thawed and don’t miss the nutrient-rich juice that drips out.