Blueberry muffins should no longer be off limits. In case you haven’t heard, blueberries offer substantial benefits (other than bringing bright color and sweet flavor to a boring breakfast, of course). Research has shown that these delicious little berries provide something that no other fruit does. Hint: it’s great news for your health – as if you needed another reason to enjoy a good muffin.
What sets blueberries apart:
In a major study published in the Journal of Agricultural and Food Chemistry, blueberries (along with cranberries and blackberries) ranked highest in antioxidant levels among all the fruits studied. Antioxidants are natural compounds that help fight free radicals – harmful by-products in the body that damage healthy cells.
The U.S. Highbush Blueberry Council notes that blueberries, one of only three fruits native to North America, have been used throughout history for their health benefits. Revered by Native Americans – who called them “star berries” for the perfect five-point star that appears on the blossom end of each berry – blueberries were used to support respiratory health and blood health, as well as to promote relaxation during childbirth.
In addition to their notable antioxidant content, blueberries are an excellent source of vitamin C. Just one cup contains about 25% of the daily requirement. They’re also rich in manganese, which is important for bone health, plus protein, fat and carbohydrate metabolism. And like all fruits, blueberries are a great source of dietary fiber – the nutrient most Americans skimp on every day.
How to pick and store:
Available year round in fresh, canned, dried and frozen form, blueberries are also available as supplements in capsules or concentrated liquids. When purchasing fresh blueberries, look for firm, dry, plump, smooth-skinned berries without bruises. Wash and store them in the refrigerator in a colander. Remove from the fridge for an hour or two before serving to bring out their full flavor.
Ways to eat and enjoy:
Feeling creative? The U.S. Highbush Blueberry Council offers several unique ways to add blueberries to your day, so you can reap the many health benefits of this bite-sized fruit.
- Toss chunks of peaches or pineapple with fresh blueberries, and stir in a bit of crystallized ginger for zing.
- Stir fresh blueberries into partially set sugar-free gelatin dessert, chill until firm and enjoy.
- Shower a scoop of peach ice cream with partially thawed frozen blueberries.
- Ladle pancake batter onto a hot griddle, then scatter frozen blueberries over the batter and finish cooking as usual.
- Blend drained canned blueberries with a banana, milk and crushed ice for a beautiful, deep purple smoothie.
- Drizzle canned blueberries and their syrup over ice cream, yogurt or rice pudding.
- Take dried blueberries wherever you go – to work, the beach or for a long day of shopping.
- Scatter dried blueberries, toasted nuts and crumbled blue cheese over a fresh spinach salad.
- Stir blueberry juice into ice-cold sparkling mineral water or lemonade.
- Add a splash of blueberry juice to tea, hot or iced.