Ask a Dietitian

Although many gourmet food stores and even some grocery stores will carry them all year round, blueberry season is really from May to October. Blueberries grow on shrubs and range in size from that of a small pea to a marble. Their colour is blue, marron or purple-black and features a white-grey bloom that covers the surface serving as a protective coat. The flesh inside is translucent with tiny seeds. Some berries are mildly sweet and some are tart and tangy.

Blueberries are low in calories and packed full of nutrients. 1 cup of blueberries contains 81 calories

18.86 mg vitamin C – 31% DV

3.92 g Dietary fibre – 15% DV

1.46 mg Vit E – 7.3% DV

Not only do they have vitamins and minerals, they are bursting with antioxidant activity from anthocyanins, the blue-red pigment in blueberries. These antioxidants neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, heart disease and cancer. Anthocyanidins have been shown to improve the integrity of support structures in veins and the vascular system and work together with Vitamin C to improve capillary integrity.

Anthocyanins, also found in red wine, have cardio-protective benefits.

Pterostilbene, also a powerful antioxidant in blueberries is known to fight cancer and may also help lower cholesterol.

Ellagic acid is another antioxidant which blocks the pathways that can lead to cancer, in particular colon cancer

Pectin, a soluble fibre found in blueberries is known to help lower cholesterol

Blueberries, like cranberries may also help reduce urinary tract infections.

Blueberries do contain oxalates and therefore may cause crystal formation in the kidney or gallbladder in people with existing problems. Oxalates also interfere in calcium absorption and therefore should not be consumed in large quantities within 2 hours of taking a calcium supplement.

Selection and storage

Shake the container to check if the berries are moving freely. If not they may be soft or mouldy.

Berries should be uniform in colour and have a light white bloom. Blueberries should be stored in the refrigerator where they will keep for about a week. Always remove any damaged berries before storing to prevent the spread of mould. Don’t wash berries until right before eating as washing will remove the bloom which protects the skin from degradation.

Ripe berries can be frozen. Wash, drain and remove damaged berries first. If space permits in your freezer, freeze first on a cookie sheet and then store in airtight freezer container.

Best ways to get nutrients from blueberries

1. Fresh or frozen in foods such as muffins, on cereal, in smoothies or berry crumbles
2. Eat them frozen as a tasty snack
3. In sauces for poultry and meat
4. Berry pie or crumble