Blueberries are finally beginning to achieve the reputation they deserve. One of the most studied fruits, blueberries are at the top of the list for containing a myriad of healthful phytochemicals that possess many beneficial properties. Some of these important substances include anthocyanins, proanthocyanins, and bioflavonoids. Raw blueberries relieve diarrhea, infection, fatigue, joint pain and memory loss.
Things you may not know about blueberries:
- Only 3 fruits are known to be native to North America—blueberries, cranberries, and Concord grapes!
- Botanists believe that blueberries have been around for more than 13,000 years.
- Some blueberry bushes can grow as high as 12 feet.
Blueberry Facts:
- Blueberry-fed mice performed better than their control group counterparts in motor behavioral learning and memory, showed an increase in exploratory behavior; a marked decrease in oxidative stress in two regions of the brain and better retention of signal-transmitting neurons compared with the control mice. USDA Human Nutrition Research Center study.
- Blueberries ranked in the top quartile of foods tested for oxygen radical absorbance capacity (ORAC), particularly hydrophilic. J Agric & Food Chem, 2004.
- Of all juices tested, juice of Elliot blueberries ranked highest in antioxidant capacity against superoxide radicals, hydrogen peroxide, hydroxyl radicals, and singlet oxygen. J Agric & Food Chem, 2000.
- Wild blueberries are the leader in antioxidants. See wildblueberries.com.
Blueberries are a great source of beta-carotene, vitamin K, and minerals—including manganese. Fresh blueberries contain a good amount of vitamin C, which is lost when they’re frozen or canned.
Blueberries are easy as pie to use. Fresh is best, but frozen will work really well, if the berries are frozen unwashed! The water will toughen the skin, so rinse after removing from the freezer instead of before freezing.
Toss blueberries into any fruit salad. They mingle exceptionally well with nectarines, peaches, lemons, oranges, bananas, pineapple, all other berries—you name the fruit! Add blueberries to oatmeal, cook with cranberries for a purple yummy cranberry sauce, or add to pancake batter. They handsomely top off cold cereal, ice cream, or cheesecake. For more ways to use these beauties, go to www.blueberry.org.
Recipe to Try:
Blueberry Peanut Butter Smoothie
- 1 cup frozen blueberries (or half and half with strawberries or raspberries)
- 4 ounces low-fat blueberry yogurt 1 tablespoon smooth peanut butter (for heartiness and a mild peanut flavor)
- 1/4 cup low fat milk (rice, almond or soy milk works great)
- 1/4 cup orange juice 2 or 3 ice cubes
- Mix all ingredients in blender. Blend until smooth. For a thicker smoothie, add more ice and blend again.
Enjoy!