It’s well known that oranges are a great source of vitamin C and bananas have plenty of potassium. But did you know that eating blueberries can help reduce the risk of heart disease, lower your blood pressure, fight cancer and promote digestive health?
Since July is National Blueberry Month, and July 8th is National Blueberry Day, July 10th is National Pick Blueberries Day, (but wait, there’s more) and July 11th is National Blueberry Muffin Day, it seems only fitting to stop and ponder the huge health benefits of this tiny blue fruit. After all, summertime living is supposed to be easy – and blueberries are a no-muss, no-fuss fruit. You don’t have to worry about slicing or peeling. Just grab a boost of blue, rinse and enjoy!
Blueberries contain the highest level of antioxidants of all the fresh fruit you see in your grocery store. It neutralizes free radicals, aids in disease fighting and aging improves vision, brain health, helps to fight off heart disease and cancer. These are just some of the benefits we can gain from the magical fruit…the blueberry. Wow all that from a little purple fruit!
And it does not stop there…worried about belly fat? Chomp down on a 1/2 a cup of this delicious fruit. Studies have shown that the blueberry can help reduce belly fat. At the University of Michigan Cardiovascular Center, they learned that blueberries can help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Combined with a low-fat diet, blueberries have the potential to lower your triglycerides, cholesterol and overall total fat mass.
“Blueberries are a great choice because there’s so much benefit that comes from eating such a small amount,” says Kristin Kirkpatrick, a registered dietitian with Cleveland Clinic Wellness. “Putting a handful on your cereal may not seem like such a big deal, but the benefits to your body are a big deal. Blueberries are small but mighty.”
Blueberries are available year-round and are easy to incorporate into a healthy eating regimen by putting them in cereal, on top of plain yogurt, in oatmeal, in baked goods or just eating them plain. “They’re sweet. They’re a much better option than grabbing something that has added sugar,” she says.
Need some great ways to get them into your diet? For a heath-packed snack, combine them in a blender with a 1/2 banana, some skim-milk, a spoon full of honey and non-fat yogurt for a fabulous smoothie. Try them with some almonds, low-fat granola in your Greek yogurt for a delicious and healthy breakfast. Blueberries are also a fantastic addition to almost any salad and wonderful baked into pancakes, breads and of course, muffins. You can even add them to savory BBQ sauces!
There are just a myriad of ways to incorporate blueberries into your diet, as the U.S. Highbush Blueberry Council would love to share with you!
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