The quest for the next superfood is neverending. Serious nutrition enthusiasts seeking wholesome foods are always on the lookout for the next nut, fruit, vegetable, or grain that will provide amazing health benefits. These benefits include an increase in energy, restored vigor, protection against disease, a boost in memory, improved eyesight, and more. People eat algae, seaweed, bee pollen, herbs and spices, all while scouring the world for the next great health miracle. Making healthy choices is wise, and it would also be prudent to consider something that may be right in your backyard. One option that can hold its own against the very best is the blueberry.
Native to North America, blueberries have been cultivated for commercial use since early in the 20th century (Blueberry). As of 2017, the United States was the leading producer followed by Canada, Poland, Germany, Mexico, France, the Netherlands, Spain, Sweden, and New Zealand (Burton). Wild blueberries grow in many areas, but cultivated berries account for most of the market. Blueberries are available year-round; they are sold fresh, dehydrated (often with added sugar), freeze-dried, juiced, canned and frozen.
Blueberries have a pleasantly sweet flavor with a bit of tartness. Wild berries are smaller than their domesticated kin and tend to be a bit sweeter. As a rule, the riper the berry, the sweeter it will be. Unripe berries can be very sour, and since they don’t sweeten after picking it is best to look for the ripest berries possible. If they are a little too tart, a bit of sweetener will help.
Warming blueberries intensifies the sweetness and cuts the tartness, which might explain why they are so popular in recipes like pancakes, waffles, scones, and muffins. Like grapes, blueberries are perfect for eating out of hand; there is no rind, no seeds, no sticky juices, and no cores or pits. Rinsing them with water and sprinkling on some sea salt helps cut the tartness and makes for a very interesting flavor combination. For an exceptional treat, warm them until they are just soft and serve over ice cream, make a blueberry shortcake, add them to chocolate mousse, or mix some fresh berries into lemon curd. There is even blueberry wine available for those who are so inclined.
Have you ever wondered why blueberries are blue? Their color comes from a chemical compound known as anthocyanin (Ware, RDN LD). Anthocyanins are powerful antioxidants called flavonoids. According to Healthy Focus, these flavonoids give blueberries their color and are key to their nutritional value. More than fifteen different kinds of anthocyanins in blueberries account for their nutritional benefit (Palsdottir). Anthocyanins are also found in red wine, but blueberries contain the same health benefits without the possible side effects of alcohol (Deckard). Blueberries are rich in vitamins and minerals, high in fiber, virtually fat-free, moderate in sugar content, and with only 84 calories per cup, fresh blueberries can satisfy without causing any guilt (Basic Report: 09050, Blueberries, Raw).
An article on Bartlett’s Blueberry Farm Web Site (Blueberry Facts) states, “Blueberries are literally bursting with nutrients and flavor, yet very low in calories.” The article also states that researchers from Tufts University found blueberries to be the best among sixty fruits and vegetables tested for their antioxidant benefits. Research by Megan Ware, RDN LD, and information from Bartlett’s Blueberry Farm Web Site, detail some of the possible health benefits of blueberries, including:
• Bone and skin health
• Blood pressure
• Diabetes management
• Protection from heart disease
• Cancer prevention
• Mental health
• Vision health
• Improved digestion and help with weight loss
With their power-packed nutritional punch, amazing flavor, ready availability, and ease of handling, blueberries would make a good addition to any diet. With no end to the number of recipes that use blueberries, they fit well into daily meal planning. They can be blended into a healthful smoothie, served as a nutritious snack or an occasional sweet treat. Better yet, they are easy to grow in a home garden (Iannotti), making it possible for them to be the superfood in your backyard. Of course, the best part is that they are delicious.
Want to pick your own blueberries as a family fun activity? Check out blueberry farms like these!
Learn about more healthy and tasty treats here on our blog.
Works Cited:
“Basic Report: 09050, Blueberries, Raw.” USDA Food Composition Databases, ndb.nal.usda.gov/ndb/. (retrieved 7/18/2019)
“Blueberry Facts.” Bartlett’s Blueberry Farm, bartlettsblueberryfarm.com/BlueberryFacts.html. (retrieved 7/18/2019)
Burton, James. “Where Are Blueberries Grown?” Worldatlas, 25 Apr. 2017, worldatlas.com/articles/the-top-blueberry-growers-in-the-world.html. (retrieved 7/18/2019)
Deckard, Angela. “6 Proven Health Benefits of Anthocyanins.” Healthy Focus, 21 Feb. 2017, healthyfocus.org/health-benefits-of-anthocyanins/. (retrieved 7/18/2019)
Iannotti, Marie. “How to Grow Blueberries at Home.” The Spruce, The Spruce, 3 May 2019, thespruce.com/growing-blueberries-1401960. (retrieved 7/21/2019)
Palsdottir, Hrefna. “Blueberries 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 20 Feb. 2019, healthline.com/nutrition/foods/blueberries. (retrieved 7/21/2019)
Ware, Megan. “Everything You Need To Know About Blueberries.” Reviewed by Karen Gill, Medical News Today, MediLexicon International, 5 Sept. 2017, medicalnewstoday.com/articles/287710.php. (retrieved 7/18/2019)
