• Felicia Newell, RD, MSc

This Red Fruit Can Help Support Immunity

DISCLAIMER: This post was developed in sponsored partnership with the California Strawberry Commission; however, as always, all opinions are genuine.

While there are many messages out there on how to support your immune system, the truth is that there are many factors that support or have an impact on our immune system, including but not limited to:

  • Diet

  • Sleep

  • Stress

  • Exercise

  • Gut Microbiome

  • Germs

One way to support the immune system is by eating the rainbow of fruits and vegetables every day. This is key to increasing immune cell responses to bacteria and viruses. The phytochemicals in fruits and vegetables that promote health depend on the colour of the food.

For example, red fruits provide antioxidant and antimicrobial activity. These immune supporting foods help protect cells from damage and may reduce the risk of diabetes, cancer, stroke, and heart disease. Strawberries can toughen immune system. Strawberries are full of antioxidants and Vitamin C, both of which are excellent for fighting free radicals.

California strawberries are not only low in calories (one serving of 8 strawberries is only 50 calories), they also provide a unique combination of essential nutrients and dietary fibre. One serving of 8 strawberries has the same amount of Vitamin C as an orange and is packed with beneficial antioxidants and nutrients. California strawberries are a healthy and versatile fruit to enjoy every day, and they happen to be in peak season and readily available right now.

California strawberries are a tasty, healthy, convenient snack any time of day. For example, you can eat 8 mid-morning for an energy boost or eat 8 after 8 pm for a healthy bedtime snack.

Three easy ways to incorporate a nutritious fruit such as California strawberries as a balanced and delicious snack and can be made very quickly when in a pinch:

1. Strawberries with any cheese of choice, and some balsamic vinegar and olive oil for dipping

2. Strawberries with cream cheese or ricotta cheese on toast

3. Greek yogurt with strawberries and granola

If you’re not already a fan of strawberries, you should be (or at least should give it a solid effort).

Strawberry Protein Chia Pudding


1/2 cup (100g) California strawberries

1/2 cup (100ml) milk, dairy or coconut

1 tbsp. vanilla whey

1 tbsp. maple syrup

1/3 cup (50g) chia seeds


Blitz the California strawberries, milk, whey and maple syrup in a speed blender or food processor.

Add the chia seeds and mix well. Leave to thicken in the fridge for 10 mins or more, mixing 2-3 times, to ensure it thickens evenly. Serve straight away or store in a refrigerator.

This recipe is from my plant based recipe eBook, which has tons more delicious recipes like the one below! I also have a high protein recipe ebook for those who are not plant based.

13 views0 comments

Felicia Newell,


Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition


T: 709.749.5477

  • White Facebook Icon
  • White Twitter Icon
  • White Instagram Icon

© 2020 by Felicia Newell