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Blueberries, part of the berry family, may be little but they are packed full of goodness and cancer fighting properties. They are consistently listed in nutritional articles as one of the top ten essential fruit and vegetables due to their anti-aging and health benefits. These delicate, fragrant, berries burst in your mouth and can be eaten straight from the punnet, used as a base in drinks or in baking.

These delicate, fragrant, succulent berries burst in your mouth and release a complex and refreshing sweet- sour juice that makes your mouth water.

The blueberry is grown in cold temperate areas and subtropical area, primarily in the Southern states of Australia. The majority of the fruit is from NSW and New Zealand and is available from June through to March.

West Australian blueberries are grown in the regions of Gingin, Perth & Surrounds and the South West and are available from June through to March.

Tips and Hints

Freeze a couple of berries in ice cubes to add colour to your summer drinks.

Due to their delicate nature, select carefully. Look for plump, deep blue to purple shiny coloured fruit.

Blueberries are fairly perishable, having a shelf life of only 2 weeks when stored at 0º C and 90-95% humidity. Therefore when ready in store for purchase they generally have a life span of one week. When home these need to be stored in the refrigerator until ready for use. For maximum longevity, line container with a paper towel and ensure they do not get wet or exposed to too much moisture.

For freezing sort through, taking out any overripe berries. Rinse fruit gently with cool water and pat try. Place onto a baking tray and wrap tray tightly with plastic wrap. Place the tray in the freezer for 24 hours. Remove the tray from freezer and unwrap and transfer berries to zip-close bags, filling the bags three-quarters full. Seal the bags and place back into freezer.

To thaw berries, remove bags from the freezer and place in a refrigerator to thaw.

Tips and Hints
Wrinkled skin indicates old, bitter tasting fruit.

They may be little, but the blueberry is packed full of goodness and is considered an anti-aging weapon. Scientists have found that it has some of the highest anti-oxidants levels of any fresh fruit or vegetable. The blueberry helps in fighting cancer, promotes good urinary health and digestion, has cholesterol lowering and anti-inflammatory properties and can delay and reverse the signs of aging. It also is an excellent anti-diabetes food, both in prevention and control of the disease.

BERRIES Blueberries
Nutrient Value per 100 g
Energy, including dietary fibre 218 kJ
Moisture 87.3 g
Protein 0.6 g
Nitrogen 0.1 g
Fat 0.1 g
Ash 0.1 g
Dietary fibre 1.8 g
Fructose 5.5 g
Glucose 5.3 g
Sucrose 0 g
Total sugars 10.8 g
Starch 0.5 g
Mannitol 0 g
Available carbohydrate, without sugar alcohols 11.3 g
Available carbohydrate, with sugar alcohols 11.3 g
Organic Acids
Lactic acid 0 g
Malic acid 0.2 g
Citric acid 0.6 g
Calcium (Ca) 4 mg
Copper (Cu) 0.24 mg
Iron (Fe) 0 mg
Magnesium (Mg) 4 mg
Manganese (Mn) 0.04 mg
Phosphorus (P) 9 mg
Potassium (K) 66 mg
Selenium (Se) 0 ug
Sodium (Na) 0 mg
Sulphur (S) 1 mg
Zinc (Zn) 0.07 mg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0 mg
Niacin Equivalents 0.1 mg
Pantothenic acid (B5) 0.1 mg
Pyridoxine (B6) 0 mg
Biotin (B7) 1.3 ug
Folate, natural 5 ug
Total folates 5 ug
Dietary folate equivalents 5 ug
Alpha carotene 0 ug
Beta carotene 39 ug
Cryptoxanthin 160 ug
Beta carotene equivalents 119 ug
Retinol equivalents 20 ug
Vitamin C 13 mg
Alpha tocopherol 0.5 mg
Vitamin E 0.47 mg
Fatty Acids
Total saturated fatty acids (g) 0 g
Total monounsaturated fatty acids (g) 0 g
Total polyunsaturated fatty acids (g) 0 g
Cholesterol 0 mg

NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).

Tips and Hints:

  • An anti aging specialist
  • One of the highest scoring anti-oxidant fruit