Starring…Blueberries!
The Folklore. One of the few fruits native to North America, blueberries have been coveted by Native Americans for hundreds of years. Native tribes called them “star berries” for the five-point “star” at the blossom end of the berry. The berries were believed to protect children from famine, ease the pain of childbirth, and treat coughs and digestive issues. They were also a food staple, made into a jerky with meat, called sautauthig. Today, blueberries enjoy true star status as a favorite berry in the U.S., second only to strawberries.
The Facts. Blueberries are part of the genus Vaccinium, along with cranberries and lingonberries. There are more than 450 species of blueberries, which are categorized into three varieties: high bush (the most commonly cultivated), rabbiteye, and lowbush (also called wild blueberries). Colored deep blue to purple-black, blueberries range in girth from a tiny quarter inch to one inch in diameter. Wild berries tend to be more tart, while cultivated are sweeter. All blueberries are bursting with nutrition. Just one cup is packed with 36% DV (Daily Value, based on 2,000 calories/day) of vitamin K, 24% DV of the antioxidant vitamin C, and a punch of health-protecting phytochemicals, such as anthocyanins, which give blueberries their beautiful color and antioxidant activity.
Notable Nutrients: Blueberries
1 c (148 g), raw
Calories: 84
Dietary Fiber: 4 g (14% DV)
Vitamin C: 14 mg (24% DV)
Vitamin K: 29 mcg (36% DV)
Manganese: 0.5 mg (25% DV)
Note: c=cup, g=gram, mcg= microgram, mg=milligram, DV=Daily Value, based on 2,000 calories/day
The Findings. Blueberry anthocyanins benefit the brain, especially in older adults (see EN June 2017, Page 4, Berries on the Brain). One study showed cognitive improvement in adults who consumed the dried equivalent of one cup of fresh blueberries daily for three months (European Journal of Nutrition, 2017). Another study showed cognitive benefits in older adults at risk for dementia who supplemented with daily blueberries for 16 weeks (Nutritional Neuroscience, 2017). Eating blueberries may also lower the risk of type 2 diabetes by improving insulin resistance in obese adults (Antioxidants, 2016).
The Finer Points. Fresh blueberries are at their best from May through October. Avoid those with signs of shrivel or dampness, refrigerate immediately, and eat them within 10 days. Research shows that organically grown blueberries have higher levels of phytochemicals than conventionally grown blueberries. Blueberries are also available frozen, dried, pureed, and canned. Give these tasty tots a try in salads, cereals, yogurts, or smoothies; bake them into flaky scones or quick breads; or mix them into a turkey burger adorned with blueberry ketchup!
Blueberry Salad Flatbreads
2 14.1-oz packages pizza dough
1 c shredded mozzarella cheese
1 Tbsp sliced red onion
1 Tbsp olive oil
1 Tbsp lemon juice
1 tsp honey
1⁄8 tsp kosher salt
Pinch black pepper
2 c mixed baby greens
½ c frozen blueberries
½ tsp lemon zest
Makes 16 servings (1 slice each)
Nutrition Information Per Serving: 116 calories, 4 grams (g) fat,
13 g carbohydrate, 7 g protein, 2 g dietary fiber, 359 milligrams sodium.
Recipe adapted courtesy U.S. Highbush Blueberry Council
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