I set out with my measuring cup to procure a solution and end portion size problems once and for all. Your serving of strawberries has about 48 calories, 0 grams of fat, 1 gram of protein and 7 grams of sugar. Try making a fresh strawberry salad this summer. One bell pepper contains 31 calories, 0. Read here why you should stop buying green bell peppers.
Your serving of raspberries has about 65 calories, 0. Try making this raspberry chia seed jam to get in your fruits and Omega-3s. Those cherry tomatoes have 27 calories, 0. Peruse these recipes that are perfect for tomato season. An apple a day will give you calories, 0. Make an apple pie inside an apple with this recipe. A cup of grapes has about calories, 0. One fruit-juice serving is 4 ounces of orange juice or another percent fruit juice of your choice.
What is a Serving Size of Fruit? June 16, Pin FB More. Make sure you get enough fruit servings with this portion control guide to fruit. Serving size for berries. With the exception of vitamin C , all berries are fairly similar in terms of their vitamin and mineral content. Below is the nutrition content of a 3. The calorie count for 3. Berries have strong anti-inflammatory properties. However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress , inadequate physical activity, and unhealthy food choices.
This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity 22 , 23 , Studies suggest that the antioxidants in berries may help lower inflammatory markers 25 , 26 , 27 , In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed a more significant decrease in certain inflammatory markers than the control group Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome 29 , 30 , 31 , 32 , 33 , In a controlled study in obese people, those eating 1.
Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries. Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin 39 , 40 , It allows your skin to stretch and remain firm.
When collagen is damaged, your skin may sag and develop wrinkles. In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk 42 , 43 , Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon 45 , 46 , 47 , 48 , In a study in 20 people with colon cancer, eating 2 ounces 60 grams of freeze-dried raspberries for 1—9 weeks improved tumor markers in some participants, though not all Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation.
For example, a half-cup serving of blackberries 70 grams or raspberries 60 grams contains less than 4 grams of digestible carbs 18 , Liberal amounts of berries can be incorporated into paleo, Mediterranean , vegetarian, and vegan diets. For people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts. Organic and wild berries are now widely available in many parts of the world. The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries.
Allergic reactions to strawberries are most common. In addition to lowering cholesterol, berries provide other benefits for heart health , including improving the function of your arteries.
You can also eat them as is for a cool treat on a warm day. Nutrition Nutrition Basics Nutrition Facts. What Is a Serving Size of Blueberries? Jill Corleone is a registered dietitian with more than 20 years of experience.
Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher.
She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn.
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