With just 80 calories per cup and hardly any fat, blueberries offer many nutritional benefits. They are tasty little treats high in vitamin C, manganese, and fiber. Blueberries are not only tasty but are loaded with health promoting polyphenols. Polyphenols act as antioxidants. Antioxidants are nutrients in foods which can prevent and slow oxidative damage to our body. Oxidative damage is associated with common health problems such as heart disease, macular degeneration, diabetes, and cancer. When cells within our body use oxygen, they naturally produce by-products called free radicals which are responsible for aging and tissue damage. Antioxidants act as “free radical scavengers” that prevent and repair the damage done by free radicals. Antioxidants may also enhance immune defense and therefore lower the risk of infection and certain types of cancer. In addition to their antioxidant properties, animal studies have shown that the polyphenols in blueberries have a positive association with lessening age-related cognitive decline. For this reason, blueberries are often referred to as a “brain food”.
Fresh North American grown blueberries are available from April through October with the peak season ranging from mid-June to mid-August. When U.S. berries are not in season, imports from South America are flown in just a few hours after harvest and tend to retain their quality for a week to ten days after arrival at state side markets. When buying blueberries, choose firm and plump fruits that are dry but not shriveled. They should have a silvery sheen and be free of spots and mold. If the container has visible juice or stains from dried juice, leave it behind. Juice indicates bruising. The U.S. Highbush Blueberry Council states size doesn’t matter; although, color is important. If berries have a reddish tinge they are not quite ripe and will have a tart taste if eaten alone. Reddish berries are fine for cooking and baking. When you get your berries home, store them refrigerated in the sales container or in a covered bowl. Water will accelerate deterioration so don’t wash berries until you are ready to eat them. When purchasing frozen blueberries, they should feel loose in the bag. Do not buy bags with berries clumped together. If you want to freeze fresh blueberries for future baking needs, place the sales container in a tightly sealed freezer bag. Rinse the frozen berries with water before use but do not thaw. Add the rinsed blueberries directly to batter.
About the author: Lisa Mapel is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office. Lisa may be reached at 325.646.0386.
