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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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Acai
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