Juicing fruits and vegetables is a popular way to get more nutrients into your diet. Some people juice strawberries because they are tasty and full of vitamin C. But is juicing strawberries a good idea?
Pros of Juicing Strawberries
Juicing strawberries provides some potential benefits:
- Increases vitamin C intake – Strawberries are an excellent source of vitamin C. One cup of raw strawberries provides 85 mg of vitamin C, which is 100% of the Recommended Daily Allowance. Juicing strawberries allows you to consume a concentrated dose of this essential nutrient.
- Boosts antioxidant intake – Strawberries contain high levels of antioxidants like anthocyanins and ellagic acid. Antioxidants help protect your cells from damage and lower inflammation. Juicing strawberries provides more antioxidants than eating them whole.
- May support heart health – The antioxidants and phytochemicals in strawberries may help improve cardiovascular health by reducing LDL (“bad”) cholesterol and blood pressure, according to some studies.
- Easy to digest – Since juicing removes the insoluble fiber, the remaining strawberry juice may be easier for some people to digest. This makes juicing a good option for those with gastrointestinal conditions.
Cons of Juicing Strawberries
However, there are also some downsides to juicing strawberries that should be considered:
- Loss of fiber – Blending or juicing strawberries removes the pulp and skin, which is where the fiber is located. This results in a beverage with significantly less fiber.
- High sugar – Strawberries are naturally sweet, with about 7 grams of sugar per cup. When juiced, the sugar content becomes more concentrated. Too much sugar from fruit juice can impact blood sugar control.
- Potential nutrient loss – Some vitamins like vitamin C are stable during juicing, but others like the B vitamins may decline.
- Quickly oxidized – Strawberry juice oxidizes and loses nutrient content rapidly when exposed to air and light. It’s best consumed immediately.
Nutrition Comparison of Whole vs. Juiced Strawberries
This table compares the nutrition facts of 1 cup (152 grams) of raw strawberries versus 1 cup (248 grams) of strawberry juice:
|Nutrient||Whole Strawberries||Strawberry Juice|
|Vitamin C (%)||100||218|
As you can see, juicing strawberries increases the calories, carbohydrates, and sugars while reducing the fiber content. However, the vitamin C is significantly increased.
Should You Juice Strawberries?
Based on the pros and cons, here are some things to keep in mind if you want to juice strawberries:
- Consume soon after juicing – Drink strawberry juice right after making it to maximize nutrient retention.
- Use sparingly – Use strawberry juice as an occasional treat, not an everyday drink. Too much can spike blood sugar.
- Combine with veggies – Mix strawberry juice with vegetable juices like celery or spinach to increase nutrients and fiber.
- Watch sugar intake – Monitor your overall sugar intake from juices, especially if you have diabetes.
- Get nutrients from whole fruits/veggies too – Eat whole strawberries as well to get all the fiber and retain the structure of the fruit.
Juicing now and then can add variety and more produce to your diet. But for overall health, it’s ideal to get most of your nutrients from whole fruits and vegetables.
Strawberry Juice Recipes
Here are some tasty and nutritious strawberry juice recipes to try:
1. Strawberry Banana Juice
- 1 cup strawberries
- 1 banana
- 1/2 cup unsweetened almond milk or coconut water
- 1 tsp honey or stevia (optional)
Blend all ingredients until smooth. Pour over ice and enjoy!
2. Strawberry Pineapple Juice
- 1 cup strawberries
- 1 cup pineapple chunks
- 1/2 lemon, peeled
- 1 inch knob ginger
- 1 cup water
Blend all ingredients together until combined. Strain if desired.
3. Green Strawberry Juice
- 1 cup strawberries
- 1 green apple
- 1 cucumber
- 1 cup spinach
- 1/2 lemon
Juice all ingredients in a juicer. Stir to combine and pour over ice.
The Bottom Line
Juicing strawberries can provide benefits like increasing your vitamin C and antioxidant intake. However, removing the fiber and pulp also concentrates the sugars. It’s best to enjoy strawberry juice in moderation along with whole fruits and veggies for optimal nutrition. Focus on combining strawberries with greens, vegetables, and low-sugar fruits when juicing.