background
Home Contact us Français
Index fruits & légumes

Blueberries

Servings and nutritional value

250 ml (1 cup) = 2 fruit servings

Nutrients % Daily requirement*
Energy: 90 calories  
Proteins: 2 g  
Lipids: 1 g 2 %
Carbohydrates: 19 g 6 %
Fibre: 4 g 16 %
Vitamin C: 27.8 mg 45 %
Potassium: 115 mg 3 %

True blue power!

According to numerous studies, wild blueberries may contain the most powerful antioxidants of all – even stronger than those in pomegranates, strawberries and cranberries.

Besides being a virtual storehouse for antioxidants, blueberries apparently contain powerful anti-inflammatory compounds. So, not surprisingly, it’s believed that they may deliver numerous benefits in fighting aging, heart disease and various forms of cancer. What’s more, animal studies suggest a diet rich in blueberries may reverse short-term memory loss due to aging and associated diseases like Alzheimer’s. Stay tuned as the story unfolds…

Picking and preservation

For many folks, blueberry picking is a super way to spend time in the great outdoors…as a job, a tourist adventure, a home foraging expedition, or simply for the sheer fun it. There’s something irresistible about those little blue treasures just out there for the taking. During the picking season, you can gather your supplies of wild blueberries at privately owned berry farms, special tourist areas or out in the wild. The rest of the year, you can find blueberries in the frozen foods section of any grocery store, so you can always enjoy these very special wild fruits whose health benefits are widely recognized today.

  • You can keep your blueberries fresh in a sealed container in the refrigerator for 7 days. Make sure to remove any damaged berries that can cause the rest to spoil.
  • Take time to dry off your wild blueberries thoroughly before you freeze them (but don’t wash them). Use proper freezer bags. Later, you can simply take out the amount you want and leave the rest frozen in the fridge for another time.
  • Don’t wash your frozen wild blueberries until you’re ready to eat them.

We choose Quebec-grown wild blueberries because they bring both economic benefits (regionally, in our province and even across the country) as well as health benefits for consumers.

Did you know?

  • Vitamin C plays a role in the development and health of bones, cartilage, teeth and gums.
  • Cultivation of blueberries in Quebec has become the largest fruit industry in the province. Today there are over 300 blueberry growers in Quebec.
  • The Great Fire of 1870 in the Saguenay–Lac St-Jean region devastated over 3900 square kilometres (1500 square miles)…and led to the widespread growth of wild blueberries.
  • Blueberries are exported to more than 24 countries, including the United States, Japan, Germany and the United Kingdom, where they’re in high demand for their major neutraceutical properties as well as their taste.
  • When Mother Nature is willing, the blueberry picking season begins in the first week of August and lasts for about 4 weeks.

Chef's tips

With their pearl shape, blue-purple colour and delicious taste, blueberries add great flavour and colour to your daily menu.

  • Mornings are brighter with blueberries at breakfast! Use them to wake up your pancakes, waffles and muffins. Add them to cereal, smoothies, yogurt or cottage cheese. Or any other way you can think of. A treat for the whole family!
  • Blueberries are an attractive garnish, fresh or dried, in large salads. They also make a fine accompaniment on cheese plates, along with nuts…or simply on their own.
  • Blueberries add a special surprise in gravies for pork, fowl or game.
  • Because they’re so versatile, you can blend blueberries with spices of all sorts, like cardamom, cinnamon, coriander, ginger, mace, Cayenne pepper, nutmeg or vanilla. Fresh thyme, mint, basil and other herbs also create delightful combinations.
  • Blueberries can also combine with sophisticated flavours like marzipan, or raspberry and orange liqueurs.
  • Last but not least, you can’t go wrong with blueberries at dessert. Add a bit of sugar and serve them with milk, on tapioca or rice pudding, create a scrumptious ice cream topping or add them to fresh fruit salads.

 

* Based on Dietary Reference Intakes (DRIs)
Source: Health Canada – Canadian Nutrient File (CNF)


Healthy eating by Julie

You've got questions, I've got answers!
« Return to list