Blueberries

Why Eat It

Blueberries are good news all the way. These delicious berries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable, even powerhouses such as kale, broccoli, and oranges. In fact, blueberries were at the top of the list of 40 fruits and vegetables tested for their antioxidant potential. The group of substances that put the "blue" in blueberry--anthocyanins--are probably responsible for much of the fruit's antioxidant power. Blueberries (like other berries such as blackberries) also contain ellagic acid, which has been shown to have anti-cancer properties. Blueberries also boast a high fiber content; and much of that fiber is pectin, a soluble fiber that helps lower cholesterol levels.

Varieties

Cultivated blueberries: This is the variety you see most often in the supermarket. The marble-size berries are round and plump, with a deep blue color and whitish "bloom" (a dusty-looking surface).

Wild blueberries: These are far rarer. You may find them sold fresh locally (they grow in cool climates such as Maine and eastern Canada), but more often they are available canned or frozen. They are much smaller than the cultivated variety--there are 1,600 wild blueberries to the pound, compared to 500 cultivated blueberries--and have a chewy, dense texture and deep flavor. Because you get more blueberries to the pound, ounce for ounce wild blueberries provide more of the skin (which is where the blueberry's color compounds live). One side effect of this is that you'll get blue lips and teeth from eating a pie made with wild blueberries, but you will also be getting a much higher does of anthocyanins.

Dried blueberries: These are available in specialty food markets and can be used much as you would raisins. Like all dried fruit, they provide a concentration of the whole fruit's nutrients--in this case, they are a particularly rich source of anthocyanins.

Availability

Domestically grown cultivated blueberries are on the market from May through September or October. At other times of year, you can sometimes find imported blueberries in stores.

The wild blueberry season is short, and the berries are not shipped much beyond their growing area. If you don't live in wild-blueberry country, look for canned or frozen berries.

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