Taste is not the only reason blueberries are a traditional summer fruit. Blueberries are often regarded as nutritional powerhouses, as a result of their antioxidant activity. Blueberry season typically runs from May to October. When fresh berries are not available, frozen berries provide a good alternative. As they are typically frozen within hours of harvesting, frozen blueberries retain most of their nutrients.
Nutrients in Blueberries
One cup of blueberries provides about 80 calories, less than 1 g of fat and 4 g of dietary fiber. Blueberries are also high in vitamin C and manganese. Most notably, out of all the berries, blueberries boast the highest antioxidant activity. Anthocyanins, the pigments that provide blueberries with their rich blue-red hue, are also responsible for the majority of their antioxidant activity. As antioxidants, anthocyanins neutralize free radicals and reduce inflammation within the body, lowering risk of certain diseases including cancer and cardiovascular disease.
Frozen vs. Fresh Blueberries
Both fresh and frozen blueberries are a good source of important vitamins and minerals. Nutrient breakdown is minimized in frozen berries, as they are usually frozen shortly after harvesting. Furthermore, fresh blueberries purchased from the grocery store may suffer more nutrient breakdown than their frozen counterparts if they endured long travel times to reach the shelves. A study published in the December 2004 "Journal of Biomedicine and Biotechnology" found no significant difference in the anthocyanin levels or antioxidant activity between fresh and frozen blueberries, even after three months of storage. Prolonged freezing may negatively impact the vitamin C content of blueberries, but mixing frozen blueberries with other vitamin C-rich foods can help make up for the losses.
Purchasing Frozen Blueberries
When choosing a bag of frozen blueberries, don't be afraid to handle the bag before dropping it in your cart. Gently shake the bag to make sure the berries inside can freely move around the bag. A bag full of blueberries that are clumped together may indicate that the berries have been thawed and refrozen, which could impact the overall quality of the berries.
Ways to Enjoy Frozen Blueberries
Frozen blueberries make a tasty addition to smoothies, shakes, oatmeal and pancakes. You can also use them as a dessert topping for cakes, pies, ice cream or sorbets. Frozen berries can also be used in a variety of recipes including sauces, cobblers, muffins and other baked goods. Unless specifically called for in a recipe, avoid thawing frozen blueberries before use. Furthermore, frozen berries tend to contain more juice than fresh, so keep this in mind when adding them to a recipe. If you have difficulty enjoying all your fresh blueberries before they spoil, frozen blueberries may be a smart alternative. Frozen blueberries are both affordable and convenient, and you can keep a bag on hand at all times.
References
- U.S. Highbush Blueberry Council: Nutrition
- "The Florida Times-Union"; The Goods: Tiny Blueberries Pack a Big Nutritional Punch; Nancy Correa-Matos; June 2011
- "Today's Dietitian"; The Power of a Blue Diet; Kindy R. Peaslee; July 2006
- "The Journal of Biomedicine and Biotechnology"; The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing; Viachnee Lohachoompol, et al.; December 2004
- Fruits & Veggies More Matters: Frozen Produce: My Favorite Kitchen Staple; Heidi Diller
- U.S. Highbush Blueberry Council: Blueberry Baking Wisdom
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