Blueberries

Wild blueberries are native to North America where they grow throughout the woods and mountainous regions in the United States and Canada. Blueberries are at their best from May through October when they are in season. In our area they are ripe the middle to end of June. They are ripe when they are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. Do not pick the red berries, as they will not ripen once picked. For the most nutrition grow your own or find a place that you can pick your own organic berries. For the most antioxidants, choose fully ripened berries. Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Blueberries are full of nutrients and flavor, and very low in calories. Nutrition

Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease aging skin and cancer. Anthocyanins enhance the effects of vitamin C, improving capillaries and stabilize collagen in all body tissues.

A recent study in the Journal of Agriculture and Food Chemistry found that blueberries deliver 38% more anthocyanidins (free radical fighters). In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Researchers found that diets rich in blueberries significantly improve the learning capacity and motor skills. Also they offer protection against macular degeneration.



Blueberries protect the gastrointestinal tract. Blueberries can inhibit colon cancer, cell proliferation and induce apoptosis (programmed cell death). In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form. Blueberries can help relieve both diarrhea and constipation.

Among their rich supply of phytonutrients, blueberries along with onions, curly kale, leeks, spinach, and broccoli include a flavonoid called kaempferol, which greatly reduces ovarian cancer. Blueberries also promote urinary tract health from components found in them that reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.

Handling and Preparation

Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin’s surface. If you know the source of either wild or organic berries try not to wash them at all.

Ripe blueberries should be stored in a covered container in the refrigerator where they will keep for about a week, although they will be freshest if consumed within a few days. Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before freezing, wash, drain and remove any damaged berries. Spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer. Berries last for 6 months in the freezer. I have found the skin to toughen and frozen are best used in a smoothie.

Baby foods with blueberries have no anthocyanins To give your children the full health benefits of berries, purchase fresh or frozen berries and purée them. Anthocyanins are found in fresh and frozen berries, but not in processed or cooked foods.





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