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Smart Picks Among Conventionally-grown Fruit
An Excerpt from Fresh Choices: More Than 100 Easy Recipes for Pure Food When You Can't Buy 100% Organic
By Rochelle David and David Joachim
You won't find a healthier berry than a blueberry. While most commercial berries are extremely high in insecticide residues, blueberries are among the lowest of any fruit. Plus, these little treasures are low in calories and high in vitamin C, potassium and fiber. They're also the No. 1 source of antioxidants in the produce aisle. The compounds in blueberries can help prevent heart disease, urinary tract infections and certain forms of cancer, as well as improve vision from a disease called macular degeneration. Recent studies even show that blueberries can play a role in boosting your memory and slowing the aging process.
When they're in season (July to September), keep blueberries in the fridge for tossing into cereal, whipping into fruit shakes or making pies, crisps and cobblers. Freeze them to enjoy during the rest of the year. Or try dried blueberries, which taste great in muffins and other quick breads. Blueberries pair well with poultry, too.
Whenever you reach for an organic or low-pesticide grape, you'll also reap some important health benefits. Grapes provide a fair amount of vitamin C and potassium and some boron, a mineral that can help strengthen your bones. Grapes also contain the natural plant chemical ellagic acid, which has been shown to help prevent cancer in laboratory studies by breaking down hydrocarbons, the cancer-causing substances in cigarette smoke and exhaust fumes.
