Blueberry

So many uses for the mighty blueberry

blueberry Blueberries, native to North America, have been gathered in the wild by Native Americans for centuries for medicinal and spiritual reasons. While the fruit is the most consumed portion, the leaves were used to make a strong tea which helped circulation of the blood. The berry was also used in early America to make dyes for clothing and ceremonial gatherings. When cooking, blueberries were added to soups, stews as well as served as a great way to flavor meat. Today, blueberries still grow in the wild in North America, where they are popular as Autumn arrives. Used to make preserves, pancakes and a rather nutritional juice, you are sure to find a vast number of uses for this storied and delectable fruit.

Key Nutrients

Blueberries are a great source of anthocyanids, vitamin C, manganese and riboflavin. They have a high amount of dietary fiber, and contain a low amount of saturated and unsaturated fats.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.
Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antixoidant to help prevent cancer and heart disease.

Season

Blueberries mature on bushes in the late summer months and early Autumn, when the colder weather helps the fruit ripen and mature.

Nutrition Information

Per 1 Cup (148 grams):

Calories (cKal): 84
Protein (grams): 1.1
Total Fat (grams): .49
Carbohydrates (grams): 21.45
Fiber (grams):3.6

Buying and Storing

When buying, make sure the fruit does not contain too many broken berries and is free of sticks and stems. At home, you can store blueberries in your fridge for up to ten days, provided they are kept dry.

Best Way to Add to Diet

Blueberries make a great addition to breakfast cereals, pancakes and waffles. Make a blueberry preserve to enjoy this sweet fruit throughout the entire day. Blueberries make a great sauce when served with lamb, and compliment just about every dessert as a delicious garniture.