Taking advantage of fruit while it's in season

You know how frustrating it can be when you go to the grocery store in the winter and there are very few fresh fruits to choose from so why not take advantage of the abundance of fresh fruit that you can buy right now? You can currently buy a variety of summer fruits like watermelon, cantaloupe, strawberries, raspberries, and the one I will highlight -- blueberries. All fruits are a key part of a nutritious diet. Fruits are packed with nutrients and they also provide plenty of water and fiber for your diet. When you are looking for a filling snack, you want to choose something with water, fiber, or protein to hold you over until your next meal. Water adds volume to the food you eat and fiber slows down the digestive process so fruit is a perfect snack.

As I mentioned, I wanted to shine the spotlight on blueberries. Their peak season is in July and now is the perfect time to enjoy them. A study at Tufts University showed that this fruit provides more antioxidants than any other fruit. What are antioxidants? They are substances that scavenge free-radicals that would cause cell destruction if it weren't for their work. Daily life -- whether it's just metabolizing food, walking to the store, handling the stress of work, or lifting weights can create free radicals. Needless to say, antioxidants are crucial for your health! The deep blue color of blueberries comes from anthocyanins which is the pigment that provides these antioxidants. Blueberries are a nutritional powerhouse as they have been shown to improve brain functioning, decrease the risk of cancers such as breast and prostate cancer, and decrease the risk of macular degeneration with age.

So, how can you incorporate more blueberries into your day? Try some of these:

- Top cold or hot cereal with a cup of blueberries for some added natural sweetness
- Layer blueberries, low fat granola, and yogurt for a breakfast treat
- Make a fruit salad with raspberries, blueberries, and strawberries and top with sliced almonds for an added crunch
- Make homemade biscuits but change the recipe by adding 2 Tbsp. sugar to the recipe and pour in a cup of blueberries
- Make a blueberry crisp with an oatmeal crunch topping
- You can always eat them just as they are -- they go great with salads, sandwiches, and just about anything you would eat at a meal

Enjoy blueberry season while it's here -- it won't last long!