Super Foods - Blueberries

         I'm a huge fan of Blueberries, In my opinion they are one of the best fruits about, they seem to have it all going for them. Their tasty, but not too sweet. They can be eaten on their own or with yogurt or even blended to make a nice smoothie. As well as their nice taste they are also incredibly good for you as they have a fantastic nutritional content as well as having lots of health beneficial properties!

A 50g portion of Blueberries contains:

Kcalories	29
Fat	Trace
Protein	0.4g
Carbohydrate	7.2g
Fibre	1.2g
Vitamin C	5mg
Vitamin E	2.4mg
Potassium	39mg

(Table taken from 100 best Health Foods ISBN: 978-1-4454-6198-4)

Recommended Daily Allowance for an Adult:

Kcalories	For Men: 2500 For Women: 2000
Fat	65g
Protein	50g
Carbohydrate	300g
Fibre	25g
Vitamin C	60mg
Vitamin E	30mg
Potassium	3500mg

         As well as having good nutritional values, blueberries are also rich in antioxidants (they're actually one of the most potent fruits in this field with a high ORAC value) giving them excellent cancer fighting qualities, they have also been shown to help eyes remain healthy and have been linked with lowering urinary tract infections. 

        As I mentioned before there are loads of different ways to get blueberries into your diet, they can be eaten raw, with yogurt, blended in a smoothie or even added into baked goods such as muffins or pancakes or even pies, though the last 3 aren't particularly healthy options! I personally like to drink Blueberry and Cranberry juice as it has all the goodness of blueberries with the additional flavor of cranberries.

         The only real draw back to blueberries are the cost, while they aren't too bad they are by no means as cheep as your generic fruits like apples, oranges and bananas. Most good supermarkets will sell blueberries at about £1 / 100g and they should keep for about a week in the fridge, though they can be frozen without loosing too much of their goodness