The diminutive blueberry is a strong favorite in the running for Most Popular Superfood. You know the superfoods: they’re those nutritionally-dense, low-calorie foods that are the rock stars of our diets. So let’s dig into their benefits, and some easy new ways to get them into your daily life.
Blueberries are super!
Blueberries are packed with vitamins, minerals, micronutrients, and antioxidants. Here’s what you’ll find inside:
- A high antioxidant content, including phenols, flavonoids, and anthocyanins.
- A good source of Vitamin C, Vitamin K, and manganese.
- Fiber! The blueberry packs a wallop for its size: 3.6g in a cup. Most of the carbohydrate content of a blueberry is fiber.
- A glycemic load of only 7.2—a low GL qualification.
What blueberries do for your health
Let’s break down what these good things mean for you:
- Antioxidants help neutralize free radicals in your body; free radicals contribute heavily to effects of aging and have a hand in nearly every chronic disease—especially heart disease, cancer, and diabetes.
- Better bone health. Vitamin K and manganese are massive contributors to bone density.
- Protection against and management of diabetes. The low GL means blueberries won’t tax your system; anthocyanins and manganese affect your insulin and glucose ecosystem in very good ways.
- Improved digestion and overall bowel health.
- Lower blood pressure means better heart health. Thanks, anthocyanins!
- Increasing antioxidant activity in your blood helps reduce your risk of cancer.
Healthy blueberry recipes
Do you only use blueberries in baked goods and sugar-laden desserts? Have an occasional piece of blueberry pie, but always a la mode? To really let the power of the blueberry shine through, try these healthy recipes that pack a flavor punch.
Blueberries are happy participants in fruit kebobs; try this festive Red, White, Blue, and Bacon recipe for the Fourth of July.
Blueberry sauce can work magic in the most unlikely places. Go savory with this Balsamic Thyme Blueberry Sauce and bring it to dinnertime—it pairs deliciously with any protein.