Fruits and vegetables are an important part of a healthy, balanced diet. According to the U.S. Department of Agriculture, you should consume between 1 1/2 and 2 cups of fruit every day, depending on your age and gender. As for vegetables, the daily recommended intake is between 2 1/2 and 3 cups.
Vitamins and Minerals
Spinach and strawberries are both excellent sources of vitamin C, an essential nutrient that helps combat infections. In addition, vitamin C works to keep your tissues healthy by helping heal abrasions. Maintaining a diet that contains adequate amounts of vitamin C may help protect your cells against free radicals. Both spinach and strawberries contain high amounts of potassium, a mineral that may help promote healthy blood pressure levels.
Phytochemicals
Both spinach and strawberries are high in phytochemicals, a type of chemical compound found exclusively in plant-based food sources. According to the American Cancer Society, research suggests that a diet high in phytochemicals may help prevent some types of cancer as well as heart disease. Spinach is an excellent source of the phytochemicals beta carotene, lutein and zeaxanthin. Strawberries are rich in the phytochemical known as ellagic acid. According to the American Institute for Cancer Research, ellagic acid may help prevent breast, skin, lung, esophageal and bladder cancer.
Fiber
Fiber is a type of indigestible carbohydrate that is found in a variety of plant-based foods, including fruits and vegetables, as well as legumes and whole grains. There are two main types of fiber, soluble and insoluble. Strawberries are an excellent source of soluble fiber, a nutrient that may help lower your low-density lipoprotein cholesterol and blood pressure, as well as help reduce your blood glucose levels. Like most vegetables, spinach is a good source of insoluble fiber, which tends to promote digestive health.
Spinach and Strawberries
Eating spinach and strawberries together makes for a powerful nutrient-dense meal. One way to combine them is to make a spinach and strawberry salad. Prepare a bed of leafy greens, including baby spinach, romaine and red leaf lettuce. Top with fresh sliced strawberries. For an excellent source of heart-healthy unsaturated fat and plant-based protein, add unsalted, unsweetened walnuts to your salad. Sprinkle with low-fat crumbled goat cheese and fresh ground black pepper. Add a splash of balsamic vinegar. Toss and enjoy.
References
- USDA Choose My Plate: Food Groups - How Much Fruit Is Needed Daily?
- USDA Choose My Plate: Food Groups - How Many Vegetables Are Needed Daily or Weekly?
- University of Maryland Medical Center: Dictionary of Cancer Terms - Vitamin C
- American Heart Association: Potassium and High Blood Pressure
- American Cancer Society: Phytochemicals
- American Institute for Cancer Research: Foods That Fight Cancer? - Berries
- Harvard School of Public Health: Fiber – Start Roughing It!
- MayoClinic.com: Dietary Fiber – Essential for a Healthy Diet
- USDA National Nutrient Database for Standard Reference: Spinach, Raw, 1 Cup; Strawberries, Raw, 1 Cup Halves
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