incorporate berries into their diets and lifestyle. Blueberries are sweet but low in calories. Perfect for weight control, a cup of blueberries contains just 80 calories!

Aside from assisting with protection from free radicals, the antioxidants in blueberries can also protect against other cell damage that results in signs of  aging and wrinkled skin.

Researchers at the USDA Human Nutrition Research Center on Aging at Tufts University found that 2/3 of a cup of blueberries provides the same antioxidant protection against free radicals as 1,773 IU of vitamin E or 1,270 milligrams of vitamin C.

Blueberries have lots of soluble fiber.  This helps lower your cholesterol levels and is beneficial to the digestive system, adding bulk to stools without over-stimulating bowel movements.

Health Findings Relating Blueberries and Antioxidants

Blueberries May Help Old Folks Keep Their Smarts

Blueberry compound shows promise of lowering cholesterol as effectively as drug

Wild blueberries may help protect arteries

Selection of Blueberries
Select blueberries that are dry, firm, plump, smooth-skinned, and well shaped.  Eat your blueberries within a week after purchase for freshness.  Otherwise, freeze the blueberries. To get the best blueberry taste and save money, buy blueberries that are in season. 

Stay away from containers of blueberries with juice stains because they may be crushed and possibly moldy and overly ripe.

Storage of Blueberries
After purchasing  blueberries, toss out any moldy or deformed berries. Immediately eat the overripe blueberries within 24 hours. Put the other blueberries back in the container or arrange them unwashed in a shallow pan lined with paper towels, and wash them just prior to use.

Blueberries may be topped with a paper towel to absorb any additional moisture. Plastic wrap the entire container. This will ensure the blueberries retain their freshness.

Freezing Blueberries
Because blueberries have a short shelf life, an alternative to enjoy them year round is to buy them fresh and freeze them yourself. The secret to successfully freezing blueberries is to use unwashed and completely dry berries.  Place them in a single layer on a cookie sheet in the freezer.

Once the blueberries are frozen, transfer them to plastic bags or freezer containers. Frozen blueberries should last approximately ten months to one year.

Preparation of Blueberries
Check and sort out any undesirable blueberries. Then, rinse, drain, and pat dry the berries. Commercially frozen blueberries do not need to be cleaned or thawed. If you froze your own blueberries, a quick rinse may be necessary.

Blueberry Helpful Hints
Blueberries tend to change color during cooking. Acids, like lemon juice and vinegar, make the blue in blueberries turn red. In an alkaline environment, such as a batter with too much baking soda, the blueberries may turn greenish-blue.

To reduce the amount of color streaking, stir your blueberries (right from your freezer, if frozen) into your cake or muffin batter last.

When making pancakes and waffles, add the blueberries as soon as the batter has been poured on the griddle or waffle iron. If frozen blueberries are used, cooking time may have to be increased to be sure the berries are heated through.

 

Blueberries

Serving size 1 cup (145g) Amounts Per Serving % Daily Value Calories 80   Calories from Fat 1   Total Fat 1g 1% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 20g 7%   Dietary Fiber 4g 16%   Sugars 17g   Protein 1g   Vitamin A 2% Vitamin C 30% Calcium 0% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

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