SEASONAL KITCHEN
WHAT’S AN ANTIOXIDANT?
Antioxidants are the self-sacrificing super cops of the body. As free radicals (harmful molecules of oxygen) circulate in the body, available antioxidants attach to them, rendering them harmless. If free radicals are left to roam, they’ll eventually destroy body cells. As we age, the danger of free radicals becomes more serious, and a diet rich in antioxidants becomes more important.
WHY SO BLUE?
Blueberries get their signature color from a pigment called anthocyanin, which contains polyphenols (a type of antioxidant). The darker, deeper blue or purple a berry is in color, the higher the polyphenol count, and the higher the antioxidant power.
Though our bodies have their own way of making antioxidants, we still need to eat foods that are rich sources of them. Our bodies can’t generate several of the essential antioxidants, such as vitamins C and E or manganese. Luckily, there are many natural foods that contain these, and blueberries are a good source of all three.
THE #1 SUPER FOOD
Antioxidants aren’t the only healthful substance found in blueberries. For example, they’re a great source of essential nutrients like fiber, potassium, and vitamin K, too, and one cup contains only 80 calories. And studies show that blueberries provide the same bacteria-blocking substance as cranberries to help guard against urinary tract infections. Nutrients in blueberries can also have anti-inflammatory effects that reduce the risk of heart disease and certain cancers. What’s more, they’re good for your brain! Blueberries can improve brain function, helping to prevent Alzheimer’s and dementia.
BE CHOOSY
When choosing blueberries, look for dry, plump, and firm berries that are even in size, with smooth unbroken skins that are deep purple to nearly black in color. A silvery coating (aka a bloom) on blueberries is perfectly normal.
Try to skip any reddish berries (they’re not yet ripe) and look for stains or burst berries in the container, this indicates bruised or overripe berries. And if you spot (you should look through them when you get them) any berries with mold, discard them right away — they’ll spoil the bunch.
Store fresh berries in the refrigerator in the plastic container they came in (or in a covered bowl). They’ll keep for 5–10 days. Wait to wash the blueberries until just before you use them. You can also freeze fresh blueberries. Ideally, you should spread them in a single layer on a baking sheet, then place the baking sheet in the freezer. Once firm, transfer them to a freezer-safe container. Frozen blueberries are best used within six months but can be stored for up to 10 months.