HOUMA -- Next time brightly colored red strawberries beckon from the roadside, don’t hesitate to pick up a flat and dig in.

Matt Stamey / Houma Courier

Louis Roussell arranges strawberries while waiting for a customer at his stand along La. 56 Thursday afternoon. The strawberries sold by Roussell come from Tickfaw in Tangipahoa Parish.

Unlike most, those sweet treats offer as much in health benefits as they do in juicy, dribbling flavor, according to south Louisiana nutritionists.

The seasonal berries are jam-packed with cancer and heart disease fighting goodies, particularly strawberries grown in Louisiana, because their close proximity usually translates into better berries, say staff with the LSU AgCenter.

Locally grown means farmers can pick the fruit riper and sweeter, according to the AgCenter.

"The berries are sun-ripened and delivered from field to consumer in one day or less. By being locally grown, this means less shipping time, and we know that shipping reduces berry quality," said Regina Bracy, an LSU AgCenter professor and research coordinator of the center’s Hammond Research Station, in an LSU AgCenter news release.

Fruits like blueberries and pomegranates have enjoyed widespread attention for their health properties, but now strawberries are getting their turn in the nutritional spotlight.

"The red berries have been used in several kinds of health studies during the past 10 years, as researchers look into the fruit’s effects on heart disease, cancer and aging," said Beth Reames, a nutritionist with the LSU AgCenter.

The homegrown berries represent one of the healthier fruits to eat, Reames said.

Strawberries boast rich amounts of powerful disease-fighting compounds, added Simone Camel, instructor and coordinator of dietetics at Nicholls State University.

Louisiana strawberries are usually available from early March through mid-May.

Most are grown in Livingston and Tangipahoa parishes, but several other parishes also have commercial berry growers.

The U.S. Department of Agriculture recommends the flavorful berries as an excellent source of vitamin C and manganese and a good source of dietary fiber, according to the AgCenter.

"Ounce for ounce, strawberries have more vitamin C than citrus fruit, and a half-cup of strawberries has more fiber than a slice of whole-wheat bread," Reames said.

The fruits also contain naturally high amounts of vital nutrients like folate and potassium.

And being low in fat and calories, they won’t sour most diets.

The berries can be particularly sweet for the heart and efforts to fight cancer.

"Strawberries have important nutrients, which can help maintain a healthy heart," Reames said.

A study presented at a national dietetic conference reported that people who ate a daily serving of strawberries, about eight berries and 50 calories, showed significant jumps in a type of B vitamin that can help prevent blocked arteries.

The berry eaters also showed the kind of decreases in blood pressure that may reduce the risk of heart disease, according to the AgCenter.

Strawberries also contain antioxidants that have been shown to prevent heart disease.

The kind of B vitamin in strawberries, known as folic acid, can block devastating birth defects involving brain and nerve disorders, such as spina bifida and anencephaly, according to the LSU AgCenter.

Studies have shown that when women take in the recommended amounts of folic acid before and during pregnancy, the number of babies born with these defects can be cut in half, states the center’s release.

Preliminary research shows folic acid also could reduce risk of some types of cancer, Reames said.

The berries offer other cancer-fighting ingredients as well.

Foods rich in vitamin C, such as strawberries, may lower the risk of esophageal cancer, according to the American Cancer Society.

"Locals can enjoy the berries in several ways that won’t take away from their health benefits," Camel said.

"They can be added to fruit salads, used to top spinach salads, topped with vanilla yogurt, and added to pancake and muffin batters, and low-fat smoothies.

When using these fruits in recipes, mix in lower-fat ingredients and reduce sugar to keep the dish healthy," Camel added.

When selecting strawberries, choose fully ripe berries by looking for a full, red color, bright luster and firm, plump flesh, Reames said.

The caps should be bright green, fresh-looking and fully attached. Strawberries do not ripen after being picked.

Avoid berries with large, uncolored or seedy areas and those with mold.

Strawberries should be stored in a refrigerator immediately after purchase, and used as soon as possible. To refrigerate, gently spread the berries in a flat container, with their green caps intact.

Strawberries freeze well with or without sugar, but sugar helps to better preserve texture, color and flavor, according to the AgCenter.

Just before serving, place the fruit in a colander and wash with gently flowing cold water.

Drain, remove the green caps and enjoy the sweet taste of a healthy snack.