The Power of Blueberries

July is National Blueberry Month, but what makes blueberries so amazing? They are a beautiful shade of indigo that will make any dish pop. They make a tasty topping for your daily yogurt parfait. They made movie history in a certain chocolate factory. But, blueberries are so much more than what is mentioned above. Blueberries contain so many health benefits, they are a powerhouse in the fruit group.

Vitamins and Minerals 

For how small blueberries are, they pack a nutrient punch. Blueberries are a good source of Vitamin C, Vitamin K, and Manganese.Vitamin C has many functions in the body, including protecting cells from free radicals and boosting the immune system to help the body’s healing process. Vitamin K is essential to the body to help with the blood clotting process. Manganese plays a vital role in bone development and bone maintenance. 

One cup of Blueberries contains: 

• 24 % of recommended daily Vitamin C

• 36% of recommended daily Vitamin K

• 25% of recommended daily Manganese

Antioxidants

Another superpower of blueberries, is the antioxidants that they contain. Antioxidants protect cells from free radicals that can damage cells. Free radicals come from exposure to cigarette smoke, pollution, and alcohol but can also result naturally from your metabolism.

Fiber

Blueberries are also a great source of fiber, with one cup of blueberries containing 14% of the recommended daily intake. Fiber acts as a broom in the GI tract, sweeping everything through and helping maintain normal bowel movements. The type of fiber found in blueberries, soluble fiber, can also help lower cholesterol levels by binding around bile, which contains cholesterol, and removing it from the body. 

So How Should Blueberries Be Added Into Your Diet?

There is no wrong way to eat them! Fresh blueberries are a great option when in season, but frozen blueberries can be just as delicious. You can top oatmeal, yogurt, or salads with them. You can add them to pancakes, muffins, or waffles. You can even smash them up and use them as a jelly replacement in a PB&J!

If you like lemons and blueberries, try my Whole Grain Lemon Blueberry muffins. Let me know in the comments what your favorite ways to eat blueberries are!