Blueberries — Nutrients, Health Benefits, and Shopping Tips

Blueberries should be firm, plump, and uniformly deep blue with a naturally shimmery surface. They should show no signs of mold or softness. Gently shake the container; freely moving berries indicate they are firm and not moldy.

Reject blueberries that are shriveled or dull in color, signs they are old and less flavorful. Avoid containers with juice stains or excess moisture, which can promote mold growth.

For optimal freshness, blueberries should be stored in the refrigerator in a shallow container. Leaving them unwashed until you're ready to eat them helps prevent moisture from causing mold. Blueberries can last up to a week when stored correctly.

Excess moisture is the main enemy of fresh blueberries, so avoid washing them before storage. Airtight containers are not recommended as they need some air circulation. Keeping blueberries away from strong-smelling foods prevents them from absorbing unwanted odors.

Blueberries can last for 1-2 weeks in the refrigerator. For longer storage, they can be frozen and kept for up to 10-12 months. Spread them out on a baking sheet to freeze individually before transferring to a sealed container or bag for the best results.

Leftover blueberries can be enjoyed in many different ways. Add them to smoothies for a fruity boost, or mix them into pancakes, muffins, or scones for a delicious treat. Blueberries are also excellent in salads, where they add a pop of color and natural sweetness.

Use blueberries to make a blueberry sauce for pancakes, waffles, or ice cream, or bake them into a pie or cobbler for a classic dessert. If you have an abundance, try making homemade blueberry jam or freezing them for later use. Blueberries can also be mixed into yogurt or oatmeal for a nutritious breakfast, or blended into a refreshing sorbet or ice cream. For a savory option, add blueberries to a grain salad with quinoa or couscous, or use them in a sauce for grilled meats like chicken or pork.

Blueberries are packed with antioxidants, particularly anthocyanins, which support brain health by reducing oxidative stress and improving memory. They also promote heart health by lowering blood pressure and cholesterol levels. Blueberries are rich in vitamin C, supporting immune health, and their fiber content aids in digestive health by promoting regular bowel movements.