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July 10, 2009
In Season: Blueberries
Nutritional punch: One cup of raw blueberries is 84 calories and boasts 3.6 grams of fiber, specifically pectin, a soluble fiber that helps lower cholesterol and possibly protect against cancer. Blueberries are also rich in vitamin K (important for bones), manganese and the antioxidant vitamin E.
Blueberries contain anthocyanins, antioxidant pigments that give blueberries their blue hue and have been shown to promote a healthy vascular system and fight inflammation.
Wild blueberries won top honors among 25 commonly consumed fruits in the U.S. for their antioxidant activity, a recent study in the Journal of Agricultural and Food Chemistry found. Other berries, including cultivated blueberries, also ranked high on the list. Most supermarket blueberries are cultivated.
Quick fixes: Blueberries can be poured over whole grain cereal, low-fat yogurt, used to make smoothies, or added to whole grain batter to put a nutritious spin on pancakes, muffins or waffles.
Peak: Mid-June through Mid-August. July is National Blueberry Month.
Posted by Lisa at July 10, 2009 06:08 AM
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