What's your favorite way to enjoy blueberries? Raw, in cereal? Cooked in a pie filling? Baked into muffins?


If it's the latter two, a new study suggests the cooking and baking process could affect the polyphenol levels[1] of the blueberries. Polyphenols are plant compounds that are believed to give fruits like blueberries their health benefits.


Researchers from the University of Reading, the University of Düsseldorf and the University of Northumbria found that cooking, proofing (the time during which dough rises) and baking all seem to alter the polyphenol levels, with some polyphenol levels increasing and some decreasing.


For instance, the levels of anthocyanins[2] -- which are responsible for the hue of these fruits -- decreased by 10 percent after applying these three methods to blueberries. Meanwhile, phenolic acid levels increased after applying these methods to the blueberries, while levels of quercetin[3] -- an antioxidant flavonoid -- didn't seem to be affected at all by any of the processes.


However, researchers noted more study is needed to determine how exactly these alterations in polyhenol levels actually affect health. "Due to their possible health benefits, a better understanding of the impact of processing is important to maximize the retention of these phytochemicals in berry-containing products," they wrote in the Journal of Agricultural and Food Chemistry study[4] .


Of course, it's no secret that cooking some produce can affect their healthfulness -- for good and bad. Everyday Health reported that tomatoes, for instance, actually become more healthful[5] when they're cooked, while cooking broccoli too long can destroy the enzymes that give the vegetable its cancer-fighting abilities. To see how certain cooking methods affect the healthfulness of vegetables, click over to Everyday Health[6] .



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  • Papaya


    One small papaya (about 157 grams) has <a href="http://ndb.nal.usda.gov/ndb/foods/show/2406" target="_hplink">95.6 milligrams</a> of vitamin C. A cup of mashed papaya has a whopping 140 milligrams.

    More bang for your buck? Papaya is also high in <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2" target="_hplink">vitamin A, folate and dietary fiber</a>, according to Self Nutrition Data.




  • Red Bell Peppers


    One cup of raw, chopped red bell pepper packs an impressive <a href="http://ndb.nal.usda.gov/ndb/foods/show/2406" target="_hplink">190.3 milligrams of vitamin C</a>. The same amount of a green pepper has <a href="http://ndb.nal.usda.gov/ndb/foods/show/3136" target="_hplink">119.8 milligrams</a>.




  • Broccoli


    Need <em><a href="http://www.huffingtonpost.com/2012/04/03/breast-cancer-vegetables_n_1400294.html" target="_hplink">yet another</a></em> healthy reason to eat your broccoli? Try this: One serving (148 grams) of chopped broccoli adds up to <a href="http://ndb.nal.usda.gov/ndb/foods/show/2939" target="_hplink">132 milligrams of vitamin C</a>.




  • Kale


    Hungry for a salad? Try kale. Just two cups of this veggie, chopped, offers 160.8 milligrams of vitamin C. This superfood is also rich in vitamins A, C and K, as well as phytonutrients and fiber, <a href="http://www.webmd.com/food-recipes/features/the-truth-about-kale" target="_hplink">according to WebMD</a>.




  • Strawberries


    Here's sweet news: one serving (147 grams) of strawberries has 86.5 milligrams of vitamin C. (And just this week, a study linked two servings of the red fruit a week to <a href="http://www.huffingtonpost.com/2012/04/26/cognitive-impairment-study-berries_n_1453557.html" target="_hplink">slowed cognitive degeneration</a>.)




  • Kiwi


    One serving of kiwi offers <a href="http://ndb.nal.usda.gov/ndb/foods/show/2353" target="_hplink">137.2 milligrams of vitamin C</a>.




  • Cauliflower


    One small head of cauliflower (with a four-inch diameter) has 127.7 milligrams of vitamin C (and just 66 calories).




  • Honorable Mention: Brussels Sprouts


    They may not beat an orange, but a cup of Brussels sprouts still has a solid 48.4 milligrams of vitamin C. And the <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2362/2" target="_hplink">veggie is also rich</a> in riboflavin, iron, magnesium, dietary fiber and vitamin A, among others.




  • Honorable Mention: Sweet Potatoes


    Another orange food to add to the list (even though it doesn't have more C than an actual orange) are sweet potatoes. One large sweet potato has <a href="http://ndb.nal.usda.gov/ndb/foods/show/3274?fg=&man=&lfacet=&format=Abridged&count=&max=25&offset=&sort=&qlookup=sweet+potatoe" target="_hplink">35.3 milligrams</a>.




  • Honorable Mention: Cantaloupe


    Again, this one doesn't have quite as much vitamin C as an orange, but one serving does offer <a href="http://ndb.nal.usda.gov/ndb/foods/show/2372" target="_hplink">49.2 milligrams</a>.