Blueberries are phytonutrient superstars. These fruits contain significant amounts of anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables. Included in blueberry anthocyanins are malvidins, delphinidins, pelargonidins, cyanidins, and peonidins. In addition to their anthocyanins, blueberrries also contain hydroxycinnamic acids (including caffeic, ferulic, and coumaric acid), hydroxybenzoic acids (including gallic and procatechuic acid), and flavonols (including kaempferol, quercetin and myricetin). Blueberries also contain the unique, phenol-like antioxidants pterostilbene and resveratrol.
Blueberries are an excellent source of bone-healthy vitamin K and a very good source of free radical-scavenging vitamin C and manganese. Blueberries are also a good source of heart-healthy fiber.
Healthiest Way of Preparing Blueberries
Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients - - including vitamins, antioxidants, and enzymes - undergo damage when exposed to temperatures (350°F/175°C and higher) used in baking. A few quick serving ideas
- Add frozen blueberries to your breakfast shake. If the blender container is plastic, allow berries a few minutes to soften, so they will not damage the blender.
- Fresh or dried blueberries add a colorful punch to cold breakfast cereals.
- For a deliciously elegant dessert, layer yogurt and blueberries in wine glasses and top with crystallized ginger.
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