Blueberries | Superfood of the Month

Blueberries are a superfood that is an excellent source of vitamin K and manganese, and a good source of vitamin C and fiber.

Blueberries are a member of the Ericaceae family which also includes cranberries and bilberries.
Blueberries are an excellent source of vitamin K and manganese, and a good source of vitamin C and fiber.
- Vitamin K assists in blood clotting and works with calcium to build strong bones.
- Manganese is important for normal brain and nerve function and plays a role in blood sugar regulation and calcium absorption.
- Vitamin C aids in the absorption of iron, plays a role in wound healing and helps the immune system by protecting the body against disease.
- Fiber aids in digestion by helping to prevent constipation while it also adds bulk to your diet to make you feel fuller faster which can help with weight control.
Blueberries also contain the phytonutrient anthocyanins. Phytonutrients, also known as phytochemicals, are substances in plants that have beneficial health effects. Research suggests fruits and vegetables containing anthocyanins may play a role in reducing the risk of cardiovascular disease, cognitive decline, and cancer.
Blueberries are naturally low in calories, fat, and sodium.

Blueberries are available fresh, frozen, or dried.
Purchase fresh blueberries that are firm, smooth skinned, plump, and deep purple-blue or blue-black colored. Berry size in not an indicator of maturity but the color is. If you purchase blueberries that are reddish in color, use them in cooking.
Avoid blueberries that look soft, shriveled, or have any signs of mold.
Refrigerate fresh blueberries and wash prior to eating.
To freeze blueberries:
- Place them directly in the freezer in their original package in a resealable plastic bag and freeze. Rinse prior to eating.
- Or rinse blueberries first and let dry completely on paper towels. Place in a resealable plastic bag or other freezer safe container and freeze. Blueberries will freeze separately so you can remove the portion you need.
Blueberries can also be canned. Various methods exist for canning. Visit the USDA website to learn safe canning techniques.

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Recipes

Blueberry Barbecue Baked Beans