Health Benefits of Fresh or Frozen Blueberries
The Nutritional Value and Uses of a Favorite Summer Fruit
Jul 23, 2008
With people becoming more mindful of what they consume, there is a return to eating foods in their whole, natural state. When these foods are well chewed, digestive enzymes are released and the body can extract the maximum health benefits from them. Blueberries are a good example of this, being of most benefit when eaten fresh or frozen, not cooked or processed.
Health Benefits of Blueberries
According to the Reader’s Digest book Foods That Harm, Foods That Heal, blueberries have the following health benefits:
- Good source of dietary fiber.
- Excellent source of antioxidants.
- Provide some vitamin C and iron.
- May help protect against some intestinal upsets.
- May protect against urinary tract infections.
- Anthocyanins may help protect against heart disease and cancer and may help prevent memory loss.
Selecting Blueberries
According to the World’s Healthiest Foods website, selected blueberries should be firm and of uniform color. The flesh should be covered in a whitish bloom. (This is the natural coating that comes off when they are handled.) If the container is shaken, the blueberries should move freely. The berries should be dry - moisture will cause them to rot quickly.
When buying frozen berries it is important to make sure they are not all clumped together in the bag, as this could indicate previous thawing and freezing.
As always, choosing an organic product will help the consumer avoid the risks of pesticides and preservatives.
Storing Blueberries
Ripe blueberries should be stored in a covered container in the refrigerator. They will keep there for about a week. They should not be washed until eating because it will destroy the protective natural covering (bloom).
Ripe blueberries can also be frozen. This will slightly change their texture and flavor, but they can last up to one year this way. They should be washed gently before freezing.
Freezing blueberries results in minimal loss of nutrients. Cooking and processing, however, destroys the anthocyanins, which are extremely important to their health benefits.
Uses For Fresh or Frozen Blueberries
- They can be sprinkled over cereal.
- They can be added to a smoothie.
- The blueberries make a great topping for ice cream or stirred into yogurt.
- They can be added to fruit salads.
- When placed in a cantaloupe half, they can be topped with yogurt.
- They make a terrific topping for toast or stuffing for a pita bread.
- They can be eaten from a bowl, just as they are.
Nothing beats the taste of fresh, in-season blueberries to create mouth-watering summer treats. Children especially love the blue and purple colors that blueberries and their juice add to treats and snacks. Even children with a gluten intolerance can enjoy healthy gluten-free blueberry snacks.
See Gluten-free Blueberry Muffins or Gluten-free Blueberry Crisp for treats that are baked, but taste delicious.
