A healthy living blog from Marshfield Clinic

Foods that fight cancer: Strawberries

Editor’s note: This is the second in a series of articles featuring foods that may reduce the risk of certain cancers.Two glasses of strawberry banana smoothies sitting on a tray

Good news for strawberry lovers.

Your favorite summer fruit is packed with cancer-fighting agents, according to the American Institute for Cancer Research, so don’t be afraid to have another helping.

Check out the benefits of blueberries, too.

How do strawberries fight cancer?

  • Vitamin C. Foods high in vitamin C protect against cancer of the esophagus. One cup of strawberry halves has all the vitamin C you need for the day.
  • Fiber. Getting enough fiber – about 25 to 35 grams per day – reduces your risk for colon cancer.
  • Ellagic acid. Strawberries are rich in ellagic acid, a natural chemical that protects against skin, bladder, lung, esophageal and breast cancer. It deactivates some carcinogens, slows the reproduction of cancer cells and acts as an antioxidant to protect healthy cells.
  • Flavonoids. These natural chemical compounds found in strawberries act as antioxidants, reduce inflammation, and slow the reproduction of cancer cells and the formation of new blood vessels that allow tumors to grow.

Get more strawberries in your diet by trying this simple smoothie recipe.

Strawberry Banana Smoothie

Servings: 2

Ingredients

  • 8 strawberries, washed and hulled
  • 1 ripe banana
  • 1/2 cup milk
  • 1/2 cup vanilla or strawberry yogurt
  • 1 teaspoon honey, or to taste
  • 1 teaspoon vanilla (optional)
  • 6 ice cubes

Instructions

In a blender, combine all ingredients. Blend until smooth and creamy. Pour into glasses and enjoy.

Variations: Use whole milk or protein powder to add calories. To limit calories, use skim milk, light yogurt and sugar substitute such as stevia.

Nutrition information

Per serving: 142 calories; 0.8 grams fat; 29.9 grams carbs; 4.8 grams protein; 2.5 grams fiber.

Note: Nutritional information shown reflects using 1 percent milk and low-fat vanilla yogurt. Variations will change the nutritional content of the smoothie.

[button-watermelon url=”http://shine365.marshfieldclinic.org/wp-content/uploads/2015/06/Strawberry-Banana-Smoothie-Recipe.pdf” target=”blank” position=”center”]Download and Print Recipe (PDF)[/button-watermelon]
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  1. Avatar Jun 23, 2016

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