This Sunday I spent a few hours blueberry picking at Maple Lane Farms in Preston, CT. Picking blueberries is an annual event for me, my mom and sister. Last week I picked 16 pounds of blueberries in less than 2 hours! You might be wondering what I do with all those blueberries. Well, I eat quite a few since I LOVE blueberries and I also bake with blueberries. My favorite is whole wheat blueberry pancakes. Whatever blueberries I will not eat within a few days I wash, dry, and then store in plastic freezer bags. Then I am able to enjoy fresh blueberries all year long! I mix them in yogurt, enjoy them with low-fat cottage cheese, sprinkle them on salads and enjoy them in baked goods.
In Connecticut, strawberries are in season from late May to early June while mid-July through August is raspberry, blueberry and blackberry picking time. Berries are sweet, juicy and satisfying. They are high in vitamins and minerals, such as vitamin C, potassium, and manganese. Berries are also good sources of fiber, and low in calories with ¾ of a cup supplying approximately 60 calories. Additionally, these tasty fruits are also rich in antioxidants.
Antioxidants are natural defenders present in the body and in certain foods, especially fruits and vegetables. A number of different vitamins, minerals, and other natural chemical compounds present in food are antioxidants. For instance, the vitamins A, C and E are all antioxidants. Antioxidants help protect the body by preventing or repairing damage to cells, tissues and DNA (the blueprint for cell production) caused by harmful unstable molecules called free radicals. Free radicals are produced when oxygen is utilized by cells to complete normal processes such as when the body converts food to energy or during exercise. Exercise can increase oxygen consumption by 10- to 15-fold, which can increase free radical production. However, research has shown that regular exercise also boosts your body’s ability to fight free radicals.
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Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook.
