Blueberries are one of the top fruits that we often buy and eat because it’s just so tasty and convenient. There are many varieties and can range from sweet to tart and tangy. They vary in shades of dark blue to very dark purple. This fruit has amazing benefits with its combination of nutrients.
Health Benefits of Blueberries
Blueberries have been appreciated for their unique anti-inflammatory phytonutrients which can help enhance immunity, internal cellular communication, and help repair DNA damage from exposure to toxins. Blueberries are a very good source of vitamin K, vitamin C, and manganese. They are also a good source of fiber and copper.
Here are some health benefits:
- In combination with other fruits, it can help blood sugar regulation and help improve insulin sensitivity. It is a low-calorie food that is classified as a low GI (Glycemic Index) fruit and has a good source of fiber. This combination helps improve sugar regulation.
- Blueberries can help support brain health by improving cognitive function. Eating blueberries can protect against oxidative damage to the nerve cells. As a result, it can help improve nervous system responses.
- Blueberries can help decrease oxidative stress and inflammation in blood vessels supporting blood pressure regulation.
- This fruit can help lower the risk of cancer due to its antioxidant and anti-inflammatory properties. They can help inhibit the increase of cancer cells and also suppress tumors by inducing apoptosis (cell death).
Nutrition Information in 1 serving –One cup of blueberries has about 84 calories, 21g of carbohydrates, 3.6g of fiber, 1.1g of protein, and 0.5g fat.
Best Uses of Blueberries
Blueberries are so versatile that you can eat them for Breakfast, Lunch Dinner, snacks, and even dessert. You can freeze blueberries and save them for smoothies. You can also bake them in muffins or scones. They are also perfect additions to salads.
Diet Friendliness Chart
| Diet Friendliness | Yes | No |
| Keto | x | |
| Diabetic | x | |
| Gluten Free | x | |
| Dairy Free | x | |
| Low Calorie | x | |
| Alkaline | x | |
| Vegan | x | |
| Vegetarian | x | |
| AIP | x | |
| Allergy Friendly | x | |
| Low Carb | x | |
| Paleo | x |
Cook Time: Blueberries can be enjoyed fresh, and they actually retain their maximum amount of nutrients when they are not cooked.
History of Blueberries
Although blueberries can be found in many countries such as Europe, Asia, and South America, it is most native to North America than any other continent. Blueberries were not considered the superfood that they are today. The commercial cultivation of blueberries started with the daughter of a New Jersey cranberry farmer who partnered up with a USDA botanist. They were able to develop a variety of modern blueberry varieties, and eventually many started to appreciate this tasty fruit.
FAQ – About Blueberries
- How to Select and store?
- Buy blueberries that move freely in the container. This will indicate that they are firm and not mushy. You’ll often find a whitish bloom on the exterior. This is actually okay because this acts as a barrier against insects and bacteria and helps seal in the fruit’s moisture. It is also a sign of freshness. Ensure that they are free from water to prevent it from decaying quickly. When purchasing frozen berries, make sure that they are not clumped together as this may indicate that they have already been thawed and refrozen. Store the blueberries in the refrigerator and don’t wash the berries until right before eating as rinsing will remove the protective bloom barrier and cause it to decay quickly. However, if you plan to freeze blueberries, it is recommended to wash and drain the berries and place them in a sealed container for storage in the freezer.
- What happens if you eat blueberries everyday?
- Consuming blueberries as part of a balanced meal can help boost immunity and reduce the risk of diabetes, obesity, and heart disease. They can also help lower the risk of cancer.
- .Can blueberries help you lose weight?
- Blueberries are low calorie and have a good amount of fiber that can help you feel full longer. They are also a great option if you have a sweet tooth to help satisfy those sweet cravings.
Recipe Ideas for Blueberries
Blueberry Frozen Yogurt Bars
To satisfy the sweet tooth, blend together frozen berries with yogurt, and lemon juice. Place them in muffin pans and freeze them for about 30 to 45 minutes. These simple ingredients make for a quick healthy dessert.
Blueberry Muffin Bars
Add frozen berries to muffin batter with rolled oats. They pack the texture of a muffin and a bar that makes for a great breakfast, snack, or even a sweet treat.
Smoked Salmon and Fruit Salad
Add fresh blueberries as a salad topper. The fresh bites of blueberries pair deliciously with this smoked, fresh strawberries, and creamy avocado. All these ingredients make for a heart-healthy salad. Check out the recipe here.
