The Bountiful Benefits of Blueberries
Nothing screams summer more than fresh strawberries and blueberries so plump and juicy and bursting with flavor. In fact, many others around the nation agree as we have a whole month, July, dedicated to blueberries and all berries! We all love the taste of blueberries and they are what some people would consider a “superfood”, or a food that has beneficial properties for good health.
So, what is all the hype around blueberries? Studies have shown that eating even as little as one-third cup of blueberries a day is associated with reduced disease risk. These benefits can be linked to the purple blue hue of the blueberries which are known as anthocyanins. They are a group of antioxidants responsible for keeping our cells healthy. In fact, regularly consuming blueberries may have the following benefits:
- Reduced risk of chronic disease, including cardiovascular disease and type 2 diabetes.
- Improved cognitive function, such as switching between tasks and memory.
- Delayed Alzheimer’s disease.
- Improved insulin sensitivity to help better regulate blood sugars.
- Reduced cellular damage.
- Improved weight management.
- Improved lipid profile, including lower low-density lipoprotein (LDL), cholesterol, triglycerides, and high-density lipoprotein (HDL).
- Reduced inflammation.
One cup of blueberries packs a nutrition punch providing nearly 20% of the recommended intake of vitamin C, about 15% recommended daily fiber intake, and 34% of daily vitamin K. My favorite way to eat blueberries is mixed in with some yogurt, granola, and nuts. But there are endless ways to enjoy these tasty berries! You can add them to your favorite cold cereal, oatmeal, sprinkle on salad, in a smoothie, mixed in with pancake or muffin batter, baked in a crisp, or even as simple as grabbing a handful and popping them one-by-one into your mouth while enjoying the sweet scents and memories of summertime. Wanting to preserve your own berries? Try your hand at making homemade berry fruit roll-ups using a dehydrator or oven. Learn how to do so here https://extension.psu.edu/strawberry-and-other-berry-fruit-roll-ups.
-Chelsea Reinberg, Nutrition, Health and Food Safety Agent, 2024
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