Health Weekender: Picking better strawberries—does size matter?

I buy strawberries year-round and now that they’re in season, my refrigerator is stocked up. I add them to breakfast cereal, salad greens, and—on a less healthful note—to vanilla ice cream. And I’m not alone—one in five households reported eating more strawberries in the last year, according a survey by the California Strawberry Commission. Those respondents said strawberries are "one of the most healthy fruits you can eat", and are "one of the fundamentals of a healthy diet."

Strawberries are an excellent source of vitamin C, a good source of fiber and folate—a crucial nutrient for pregnant women. Strawberries also have quite a bit of potassium and are one of the richest sources of disease-fighting antioxidants. Studies are being conducted on the effects of strawberries on age-related cognitive functioning and on reducing high blood pressure.

Not all strawberry news is good news, though, particularly if you have allergies. Strawberries contain a common allergen as well as natural salicylate, an aspirin-like compound. And they contain oxalic acid, which can aggravate kidney and bladder stones for some.

Does size matter?

Is there a trick to buying the best berries? I tend to go for the medium-sized, darker reds. When selecting strawberries—size doesn’t determine flavor—choose shiny, firm ones with a bright red color and fresh, green, and intact caps. And stay away from the green-ish yellow berries—those will taste sour. Here are more ways to get the best berry for your money:

Buy in season. Some fresh fruits and vegetables are less expensive when they’re in season—all summer-long for strawberries. When it comes to strawberries, it’s a good idea to go for organic versions since conventionally-grown strawberries are more likely to harbor pesticide residues.

Get extra. Sales and 2-for-1 deals on strawberries are a great incentive to buy extra. If you can’t eat them right away, don’t worry—they can be frozen (see our storing tips below).

Try frozen. Frozen strawberries can be a bargain, and are a good option when fresh produce is not available. Add them to pancakes and desserts—and use them to make your breakfast smoothie. Be sure to choose those without added sugar, syrup, or other ingredients that will add calories. 

Use em’ or lose ‘em (or freeze ‘em)

There’s nothing more disappointing than finding moldy, shriveled, mushy strawberries in the bottom of your fridge. The shelf life of strawberries is around one to three days, so if you plan on having a longer relationship with your berries, proper storage is a must. Here’s some advice from the California Strawberry Commission:

• When you bring your berries home from the market, refrigerate them immediately.
• Keep berries away from moisture and stack cartons carefully.
• Don't wash berries until you’re ready to eat (or freeze) them.
• When you’re ready to eat them, leave the green caps on and wash your berries with a gentle spray of cool water.
• After washing, remove the green caps with a light twist or with the point of a paring knife.

If you’d like to hold onto your strawberries a bit longer, freeze them. First, wash berries in cold water and pat dry. Then cut off the caps and place whole berries in a single layer on a cookie sheet. After they’ve frozen completely, transfer the berries into freezer containers or bags. Frozen berries should last approximately ten months to one year.

—Ginger Skinner

Did you know there are 200 tiny seeds on every strawberry? Get more on facts on strawberries and healthful, fun recipes at the CDC’s Web site www.fruitsandveggiesmatter.gov. And to find strawberries grown locally, look for a Greenmarket or farmer’s market near you.