These dark, sweet, velvety berries are the most delicious little things, what luck that they are categorized as a ‘superfood’ — doctors and nutritionists recommend that you chomp on half a cup of these each day.

The indigo superheroes, which hail from a shrub that produces bell-shaped flowers, pack a profound nutritious punch, frozen or fresh. They are rich in vitamin C, potassium (needed for the nervous system and muscle function), antioxidants (which may protect cells from free-radical damage) and phytoflavinoids (cancer fighters). They are also said to damp inflammation, improve cholesterol levels and reduce the risk of heart disease and cancer.

Blueberry season peaks in July and the berries, which are native to North America, are also grown in Australia, New Zealand and South America. They’re a little pricey, but why not steal a little from the cookie and cake fund to get a wallop of the good stuff?
One cup, eaten by the handfuls, scattered on salads or in muffins, simmered into jams or jellies or whizzed into smoothies, will give you a third of your vitamin C requirements for the day and 15 percent of your fiber needs.

Try this:

Blueberry Smoothie
2 cups frozen blueberries
1 cup yoghurt, low fat is fine
1/2 tsp sugar or sweetener
1/2 a sliced banana
1 cup pineapple chunks
Water or orange juice for thinning

Adjust the liquid levels to achieve maximum yumminess.
Whiz in blender till silky. Voila, a royal smoothie!