Blueberries are one of the most popularly consumed berries in the US, they’re nutrient dense and taste delicious! Blueberries are small and deep blue/violet colored berry with a sweet yet sometimes tangy flavor. The group of antioxidants, anthocyanins, are responsible for their blue color and rich antioxidant levels, which gives these little berries the label “superfood”. I typically always have blueberries on hand, whether fresh or in frozen form. There are several varieties of blueberries including highbush (which is the most popular found in our local stores), lowbush (also known as “wild”blueberries) and rabbiteye.
How to use | use as you would any fresh fruit. I love adding blueberries to yogurts, oatmeal, cereal, porridge, breads, muffins, desserts, smoothies, and salads for a refreshing flavor. Dried blueberries are great additions to granola and mueslis.
Nutrient breakdown of BLUEBERRIES | *per 150g, about 1 cup
Fiber | 1 cup of blueberries contains 4g fiber
Carbohydrates | 1 cup of blueberries contains 21g carbohydrates (15g from sugar)
Vitamin C | 24% DV
Vitamin K | 36% DV
Manganese | 25% DV
Vitamin E | 4% DV
Copper | 4% DV
Blueberries have been shown to help with cardiovascular health, cognitive benefits, eye health, overall antioxidant support, insulin resistance, and anti-cancer benefits. Because blueberries contain a great amount of fiber and they’re lower in sugar than some other fruits, they have a low glycemic index which means better blood sugar regulation and steady energy. Blueberries antioxidant content has also shown to help improve cognitive function, overall immune support, brain health and nervous system health. Since blueberries help reduce blood fat levels, they’ve been labeled as a “belly fat burning food”, which is also great for digestion and “debloating” our tummies due to the fiber content.
Where to purchase | health food stores, grocery stores, or farmers markets. Choose berries that a rich in color, heavy for their size, free from bruising.
Tips and tricks | blueberries can ripen fairly quickly, I store mine in the fridge and if they start to become “too” ripe I put them in a container at freeze for later.