Blueberry season is short but sweet. One of the best features of blueberries is that they can be picked or purchased during peak season and frozen for year-round enjoyment.
Blueberries are native to the United States and Canada and grow on bushes and shrubs in hilly regions. There are over 30 different types of blueberries. Harvest is from late spring in the southern regions to late August in the northern parts of the continent.
Blueberries and Healthy Nutrition
By now, most people have heard that grape juice and wine are heart-healthy and good for you. The same thing, an antioxidant called anthocyanin, that makes grapes nutritious is found in blueberries, too and maybe even more abundantly. A recent study found that blueberries provider 38% more anthocyanins.
Blueberries are full of many nutrients, including vitamins A and C, niacin, thiamin, riboflavin, potassium, iron, fiber, calcium, magnesium, phosphorus, copper, zinc, manganese and sodium. Other benefits of blueberries include:
- Heart Health: Blueberries are full of phytonutrients which are shown to help with the vascular system and heart.
- Eye Health: of bilberry (a cousin of blueberry) is known to help nighttime visual acuity. Antioxidants in fruit have also been shown to help reduce the risk of Macular Degeneration (AMD).
- Brain Power: Blueberries have been studied for improving cognitive capacity and motor skills in age related disease like Alzheimer's.
Blueberries, Digestion and Urinary Tract Infections
Pectin, which is found in blueberries, is a highly soluble fiber that aids in digestion and has been shown to lower cholesterol.
Blueberries help relieve diarrhea and constipation. They also contain tannins which reduce inflammation. Blueberries also promote urinary tract health.
Cranberries are famous for helping urinary tract infections (UTI), however, blueberries contain the same compounds found in cranberries that help eliminate and prevent urinary problems.
Blueberries and Cancer Protection
Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell growth. The study determined that a diet with plenty of blueberries may reduce colon cancer risk.
Blueberries contain kaempferol, a flavonoid that may reduce the risk of ovarian cancer.
Blueberries in Recipes
Think of blueberries and cooking and many people will conjure up a blueberry muffin. Not a bad choice at all and one of the best ways to use the fruit for a quick breakfast or snack food. Most muffin recipes use a little too much sugar, so if a person is watching their weight or sugar consumption, it's easy to cut back a recipe by a 1/3 and still have good flavor. In fact, doing so brings out the natural flavor of the blueberries and doesn't mask it in all that extra, unnecessary sweetness.
For something different, try adding blueberries (frozen or fresh) to french toast, smoothie or a salad or salad dressing.
Another way to add blueberries to something unique, mix with cinnamon for a special brownie sauce.
Blueberries are becoming increasing popular as growing awareness to their health benefits spread. The state of Maine produces over 70 million pounds of wild blueberries, a lowbush variety and Michigan produces 220 tons of the highbush variety every year. British Columbia, Maryland, New Jersey and Washington State also have significant production of highbush blueberries.
Elizabeth Richards - Elizabeth Richards has published almost 200 articles for Suite101 since 2007 as a Contributing and Feature Writer.
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