Strawberries: Nutritional Powerhouses and How to Choose the Sweetest Ones



Strawberries are beloved by many for their vibrant colors and sweet-tart flavor. However, few people may be aware of the high nutritional value of strawberries or the best time to enjoy them at their peak sweetness. In this article, we will delve into the nutritional benefits of strawberries while exploring their peak season and how to select the most delicious ones.

The Nutritional Profile of Strawberries

Strawberries are not only visually appealing and delicious but also packed with a variety of nutrients. Let’s take a closer look at the main nutrients that make strawberries a valuable contributor to our health.

Vitamin C

Strawberries are an excellent source of vitamin C, boasting powerful antioxidant properties. Vitamin C plays a crucial role in maintaining healthy skin, supporting the immune system, and aiding in iron absorption. About 8 medium-sized strawberries can provide nearly 100% of an adult’s recommended daily intake of vitamin C.


Manganese is one of the minerals found in strawberries, essential for bone formation, blood sugar control, and normalizing enzyme functions in the body. Consuming strawberries can help you enjoy these health benefits.


Folate, a B vitamin, is particularly recommended for women planning to become pregnant or in the early stages of pregnancy. Folate supports the normal development of the fetus’s brain and spinal cord. Strawberries are a natural source of this important nutrient.


Potassium helps maintain the body’s electrolyte balance and contributes to regulating normal heart rhythm and blood pressure. The potassium content in strawberries can help reduce the risk of heart disease.


Strawberries also contain dietary fiber, which promotes digestive health and helps prevent constipation. Additionally, fiber helps slow down the rapid rise in blood sugar levels, making it beneficial for managing diabetes.


Apart from vitamin C, strawberries contain other antioxidants such as anthocyanins, quercetin, and catechins. These compounds are believed to reduce oxidative stress in the body, suppress inflammation, and lower the risk of chronic diseases.

With their well-balanced nutritional profile, incorporating strawberries into your daily diet can contribute to maintaining overall health. Don’t hesitate to enjoy these delicious and nutritious berries regularly.

The Peak Season for Strawberries

Strawberries are cherished year-round for their sweet-tart taste and juicy texture, but those harvested during their peak season are exceptionally delicious. The peak season for strawberries varies slightly depending on the region and climate, but in Japan, it generally spans from December to May. During this period, strawberries are at their sweetest, most nutritious, and most enjoyable.

The Height of the Season

The pinnacle of the strawberry season is from March to April. During this time, strawberries reach the perfect balance of natural sweetness and acidity, making them irresistibly delicious. As temperatures rise, the sugar content of strawberries increases, and the fruits become juicier, captivating those who eat them.

Regional Differences

In Japan, there are differences in strawberry varieties and harvest times depending on the region. In warmer southern regions, strawberry harvesting begins earlier, while in colder northern regions, the peak season arrives slightly later. However, nationwide, the best time for strawberries is from winter to spring.

Greenhouse Cultivation and Seasonality

In recent years, advancements in greenhouse cultivation technologies have made it possible to grow and ship strawberries outside of their natural peak season. This has allowed people to enjoy strawberries year-round. However, strawberries grown under natural conditions during their peak season have a truly special flavor.

Knowing the peak season for strawberries and choosing them accordingly allows you to savor the most delicious berries. Going strawberry picking or visiting local markets to get fresh strawberries is one way to enjoy the season. Indulge in the peak-season strawberries to the fullest, relishing their exquisite taste and the unique flavors that come with the season.

How to Choose the Most Delicious Strawberries

When selecting strawberries, there are several key points that can make a difference in their deliciousness. Here are some tips to help you identify the most delicious strawberries.

Color Uniformity

The color of strawberries is an essential indicator of their ripeness and flavor. Choose strawberries with a deep red, uniform color. The fewer white patches on the surface, the sweeter and riper the strawberries are. Additionally, a vibrant red color is evidence that the strawberries were harvested at the appropriate time.


Fresh strawberries have a natural glossiness on their surface. Glossy strawberries are a sign of freshness and that they have been properly hydrated. On the other hand, strawberries with a dry or shriveled surface are likely to be old.

Leaf Condition

The condition of the strawberry leaves (calyx) is also important. Strawberries with fresh, green leaves are a good indicator of freshness. If the leaves are withered or yellowing, the strawberries may have been harvested some time ago.


The aroma of strawberries is crucial in determining their quality. If you detect a sweet fragrance near the strawberries, it’s a sign that they are ripe and delicious. Strawberries with little to no aroma or a sour smell may be unripe or of lower quality.


Finally, gently touching the strawberries can be effective. Strawberries that are slightly soft are often ripe and sweet. However, be cautious of overly soft strawberries, as they may be prone to spoilage. Conversely, strawberries that are too firm may be unripe and tart.

By considering these points when selecting strawberries, you can maximize your enjoyment of their deliciousness. Choosing strawberries also involves engaging all five senses, including sight, smell, and touch, making it a fun experience. The next time you pick strawberries, give these tips a try.