Blueberries are one of the world’s most popular non-citrus fruits. They are found on almost every continent in the world. Commercially grown blueberries are the type most available to consumers. They are larger and somewhat sweeter than wild blueberries. Wild blueberries are available in colder climates such as Maine, northern Minnesota and Canada. While we usually don’t think about blueberries as a fruit with great diversity, about half a dozen different blueberry varieties are grown commercially in 38 states with Michigan leading production of cultivated blueberries in the U.S. Other top producing states include New York, New Jersey, North Carolina, Georgia, Florida, Mississippi, Indiana, California, Oregon, and Washington. Blueberries are rich in both antioxidant and anti-inflammatory properties.
Peak Time: May through July
Average Price: $3.82 pint
Tips for Selection and Storage: Look for plump blueberries that are uniform and deep blue in color. Blueberries are usually packaged in pint-sized perforated cardboard boxes. These boxes should be free of mold (look through holes in box) and not show any evidence of staining.
Tips for Preparation: Sort fresh berries carefully at home and discard any that are bruised or moldy. This prevents one decayed fruit from spreading through the entire box. Refrigerate unwashed until ready to use. Blueberries will keep about one week in their original container in the refrigerator. Blueberries are definitely better if fresh, but they can be frozen for later use by freezing them unwashed, separately on cookie sheets and then transferring to plastic containers. Frozen berries are softer when thawed, but are excellent in jams, muffins, pancakes, cobblers, pies, tarts, etc. The taste shines in fresh blueberries. They are excellent out of hand and on fresh salads, yogurt, ice cream, and of course with cereal and milk.
Nutritional Highlights: Blueberries contain approximately 45 calories per ½ cup serving. They are high in fiber and a good source of vitamins A and C, potassium, phosphorus and calcium. Blueberries have long been valued for their unique anti-inflammatory phytonutrient, resveratrol. This antioxidant and anti-inflammatory phytonutrient belongs to a group of substances called stilbenoids. However, resveratrol is not the only stilbenoid found in blueberries and other foods. Researchers now know that alongside resveratrol in blueberries there is another stilbenoid called pterostilbene. Pterostilbene is also found in grapes but is primarily in the vine and not the fruit. This phytonutrient also reduces risk for diabetes, heart disease, brain disease and certain cancers. Research also shows that pterostilbene has better bioavailability than resveratrol in some foods, including blueberries. One study has shown that once absorbed, pterostilbene spends as much as five times longer in our body before being metabolized into other compounds. This may give it more time to provide us with its many health benefits.
For a recipe for frozen blueberry and yogurt granola cups, click here.
