Seasonal Superfoods
Blueberries
Nutritional Qualities
Blueberries are high in both antioxidants and phytochemicals. Wild blueberries contain the highest level of antioxidants common in fruits and vegetables… over 13,000 total in one cup while cultivated blueberries contain about 9,000. The primary antioxidant is anthocyanins which is part of a group called flavonoids. Blueberries are an excellent source of vitamins C and K along with manganese, fiber, and phenolic compounds which also act as antioxidants. They are low in sodium and fat making them perfect for almost any meal plan.
Nutritional Value in 1 cup of blueberries:
- Calories: 85
- Carbohydrates: 21gm
- Fiber: 3.6 gm
- Sugar: 15 gm
- Protein: 1.1 gm
- Fat: 0.5 gm
- Vitamin C: 24 % RDI
- Vitamin K: 36 % RDI
- Manganese: 25 % RDI
Health Benefits
One of the reasons for the popularity of blueberries is their health benefits with antioxidants as a main contributer. Antioxidants are compounds which safeguard our bodies from oxidative stress which leads to disease progression and conditions associated with aging. Their health benefits have been well studied and include boosting immunity, reducing inflammation, lowering blood pressure, improving cardivascular health, and protection against some types of cancer. The anti-diabetic properties of blueberries have shown beneficial effects on glucose metabolism and insulin sensitivity.
Purchasing and Storage
Look for fresh blueberries that are firm, dry, and plump without leaves and stems. Blueberries do not ripen once they are picked so avoid buying red blueberries unless you plan to cook them. Throw out blueberries which have softened or have mold. Blueberries should be kept in the coldest section of your refrigerator for optimal quality and taste. They can be stored in the refrigerator for up to 10 days. Fresh blueberries taste best and should be washed right before eating. If you choose to freeze them, you don’t need to wash them first. Just spread them on a cookie sheet for 2-3 hours and then put them in freezer safe containers. If you prefer, blueberries can also be washed before freezing but should be dried thoroughly with paper towels first. Avoid freezing blueberries which have passed their peak of freshness. Fresh blueberries can also be frozen for up to 10 months.
Due to their popularity and demand, blueberries are now available all year long. The North American blueberry season is April to September but thanks to the South American farmers we can enjoy fresh blueberries all year. Check out my Blueberry Lemon Zucchini Bread recipe and look for more blueberry ideas to come!