I recently attended a dirt bike race where a company was selling shirts with slogans like “Keep it Dirty” and “Make America Dirty Again.” To support their mission, I bought one of their shirts and got a free bumper sticker. I loved their message about putting down our electronic devices and getting outside!
This got me thinking about strawberries. (I know, it’s a stretch, but you’ll see the connection momentarily).
Strawberries often get a bad rap for being on the “dirty dozen” list of fruits and veggies to avoid due to high pesticide residues (there’s the connection I promised). However, if you’ve been avoiding strawberries because of the fear of ingesting these nasty chemicals, you might want to reconsider. There are ways to reduce the fear factor and strawberries have many health benefits. Plus, they are at their delicious peak during spring and summer!
In this article, we’ll explore the benefits of these so-called “dirty” gems. But first, let’s understand why they are considered “dirty.” The Environmental Working Group (EWG) put these beautiful gems on the dirty dozen list because based on their testing, over 90% of non-organic strawberries contain two or more pesticides, some of which are carcinogenic. New research also indicates the presence of fungicides and molds. And sadly, even organic strawberries can have pesticides and molds, though in much smaller amounts.
But fear not because if you take the time to clean them properly, you can wash away a good amount of those nasty chemicals.
Strawberries are also super easy to grow yourself, both in the ground and even in containers in smaller spaces. Many nurseries offer organic varieties and even in my harsh winter climate, they are perennials, meaning that they come back each spring/summer year after year. I find that growing my own is the best way to ensure I get organic strawberries with no added chemicals! I love picking them off the vine when I’m doing some gardening. There’s nothing better than picking them right off the vine and popping them in my mouth. Yummy! And honestly, growing my own taste so much sweeter than the ones purchased at the grocery store, although they are a tad smaller.
Another option is buying them from a farmers market from a grower who is local and raises organic berries. This can give you almost as much peace of mind as growing your own, and you can usually get them in larger quantities than your local crop produces, although I’ve had some pretty good crops in years past and am hoping for the same this year!
Strawberries come in various forms and right now, these beautiful red fresh seasonal fruits are readily available and they are tasting especially yummy this year! Of course they also come frozen and even canned (just make sure you buy the versions with no added sugar if you go this route). In fact, frozen strawberries can sometimes be more flavorful than fresh, especially in winter, as frozen fruit is picked at peak ripeness before frozen. And according to Pubmed, freezing strawberries preserves their beloved antioxidants! You can even freeze the ones you grow yourself or purchase at the farmers market, just make sure you lay them out in a single layer in the freezer so they don’t form a huge block which is almost impossible to break apart.
How to Clean Your Strawberries: First, you should know that buying organic berries helps to reduce the chemical load. In fact, it’s a good idea to buy organic versions of all the fruits and vegetables you can, but especially those on the dirty dozen list. If you’ve never seen that list, I’ll include it at the end of this post.
There are various methods to wash strawberries whether organic or not. Some suggest a baking soda and water soak, some recommend using vinegar, and others use fruit and vegetable wash solutions. However, running cold water over strawberries in a strainer for 10-20 seconds can remove 75-80% of pesticides and mold. I personally wash my organic strawberries for a minute or two, ensuring every berry is cleaned individually.
The Benefits of Strawberries: Despite the concerns about pesticides, the benefits of eating strawberries are numerous. According to the USDA, strawberries are the 6th most popular fruit in the US, with the average person consuming over five pounds per year. They are as nutritious as they are delicious.
Strawberries are an antioxidant powerhouse. Antioxidants help our cells battle oxidative stress, which contributes to aging and chronic illnesses. They neutralize free radicals, protecting cells from damage.
Strawberries are also rich in vitamin C, one of the most potent antioxidants. In fact, one of the most powerful antioxidants in strawberries is vitamin C. We need vitamin C every day to support our immune health. While you can take a supplement, getting vitamin C from food is often more effective. As we age, our immune systems can weaken, but vitamin C can help improve immune function and keep us healthy. Strawberries are also packed with other vitamins, minerals, and fiber.
Research suggests that strawberries can benefit vascular health, reducing the risk of heart attack and lowering the risk of diabetes. They might also help improve your cholesterol levels. A 2020 study published in the British Journal of Medicine showed that after consuming strawberries, total “bad” cholesterol levels were significantly lower.
Strawberries are also good for your brain! According to the CDC, cognitive decline affects an estimated 11.1% of US adults, impacting men more than women. The vitamin C, flavonoids, and anthocyanidins (the pigment that gives strawberries their color) in strawberries can potentially lower the risk of dementia and support brain health.
Strawberries have powerful anti-inflammatory properties thanks to their high flavonoid and antioxidant content. Chronic inflammation can lead to heart disease, cancer, diabetes, arthritis, and other diseases. The anthocyanins in strawberries not only give them their vibrant color but also provide additional anti-inflammatory benefits.
Finally and maybe a little surprising, strawberries can also promote gut health. The polyphenols in strawberries boost the growth of beneficial gut microbes. One study found that consuming California strawberries increased the abundance of good gut microorganisms in just six weeks.
Enjoying Strawberries: With all the great benefits of strawberries, the icing on the proverbial cake is the way they taste. These yummy sweet gems are delicious on their own or in various dishes. They shine in fruit salads, add a unique twist to leafy green salads. They pair well with oatmeal or yogurt, and are a delicious healthy topping for healthy grain based waffles or pancakes (no syrup needed!). They are great mixed with lemon in a delicious strawberry lemon-aid beverage. And, for a special treat, you can dip them in dark chocolate for a healthy show stopping dessert.
Even though strawberries are on the dirty dozen list, growing your own, buying at a local farmers market, proper cleaning and choosing organic can make them safe to eat. I personally think the benefits far outweigh the risks.
Eating healthy can be delicious—and the journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. For more info, click HERE.
Here’s to your journey of transformation and the limitless possibilities ahead!
As promised, here’s the EWG’s “dirty dozen” list (as of this post date):
- Strawberries
- Spinach
- Kale, collard, and mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans