Well Fed Network

Posted by Susan Russo on Fit Fare.

Blueberries are the healthiest fruit you can eat. That’s because they have the highest antioxidant capacity of all fruits and vegetables.

What makes blueberries so healthful? Their blue color is derived from anthocyanins, antioxidant phytonutrients that mop up potentially damaging free radicals in your body. Studies have shown that a diet high in blueberries may help reverse age-related memory loss, lower the risk of age-related macular degeneration, and reduce the risk of cancers, including colon cancer.

In addition to being a bona fide “super food,” blueberries are just plain good to eat. One serving (1 cup) of fresh blueberries is 84 calories and provides an impressive 4 grams of fiber and 24% of your daily vitamin C needs.

Though blueberries have a long season that ranges from late spring to early fall in different regions of the country, most peak in July and August, so now is the time to get pickin’. If possible, try to find some locally grown blueberries. The shorter the time from farm to table, the more likely they’ll be bursting with sweet-tart flavor as well as beneficial nutrients.

When selecting blueberries, look for firm, plump, dark colored berries that range from deep blue to purple-blue. Check the berries at the bottom of the container to makes sure they’re not wet, a sure sign of spoilage. When you get home, remove the berries from their container, toss any bad ones, and pat them dry. Place in an air-tight plastic container with a piece of paper towel on top to absorb moisture. Fresh blueberries should be eaten within 2-3 days.

You also can freeze blueberries. Rinse the berries and pat dry. Place in a single layer on a cookie sheet in the freezer. Once frozen, place berries in zip-lock bags, and enjoy year round. Remember, the consistency will be softer, so they are best used in smoothies, jams or sauces.

Here are 5 easy ways to add more blueberries to your diet:

1. Eat berries for breakfast. Toss them in a bowl of yogurt, cottage cheese, or cereal.
2. Add blueberries to savory dishes. Add some berries to your salad along with a handful of fresh herbs such as dill, mint, and tarragon. Try them on top of salmon with a lemon-olive oil vinaigrette. They even make wonderful chutneys to serve with meat, such as pork.
3. Bake with blueberries. Cakes, cobblers, galettes, muffins, and pies. You name it, it’s better with blueberries.
4. Save those slightly soft berries. Blend them with vanilla soy milk and a splash of honey for a refreshing smoothie. Or cook them into a sweet marmalade.
5. Make simple yet elegant berry desserts. Macerate blueberries with citrus and/or liqueurs and serve with fresh ricotta cheese or limoncello-spiked mascarpone cheese. Scatter a few ripe berries on some vanilla frozen yogurt or gelato and drizzle with quality honey. Or, try some bikini-friendly Skinny Berry Parfaits (pictured right) that won’t add any girth to your hips.