Why are blueberries so healthy? This title assumes that you already know they are healthy, you just don’t know why.
Yes, they are very healthy. We’ll just get that out of the way right up front! The bears can’t be all wrong!
Blueberries – either in fresh or frozen form – are not the cheapest food, however. There’s no use pretending otherwise. But in looking at foods that give value for dollars, blueberries would still have to rank high. Even in the berry world – and almost all berries are healthy – they shine.
Blueberries are a food my wife and I wouldn’t be without. When it’s grocery shopping time, blueberries are high on the shopping list! We buy them frozen in large bags. We try to keep a bag or two always on hand – and probably go through 5-10 lbs of blueberries per week! I take an entire bag (over 4 lbs) in the truck with me. Depending on the truck I am using, it fills the entire freezer compartment of the tiny truck fridge – but if there’s room for nothing else, blueberries take precedence!
My wife makes smoothies out of them. Personally, I put them in with my morning oatmeal and greens. I use about half a cup in the morning – then a cup in the evening.at suppertime as well.
OK, now let’s look at all the reasons why we should be including blueberries in our diet – if we have any possibility at all of doing so.
It sounds almost like the proverbial “broken record,” I know… A lot of these “simple” foods seem to have lots of similar good things! Add them all together – and in all these various foods, you should have a veritable army of health warriors at your disposal!
Antioxidants
Blueberries are exceptionally high in antioxidants. The primary antioxidant that blueberries contain is anthocyanins. Anthocyanins are what give blueberries their deep blue color. These antioxidants have been connected to reduced risk of various chronic diseases, like cancer and heart disease. They have also been linked to a reduced risk of Alzheimer’s disease.
Control for Blood Sugar
Anthocyanins have been shown to reduce blood sugar levels and improve insulin sensitivity. Those are key factors in managing diabetes. Blueberries contain moderate amounts of sugar. However, possibly due to other micronutrients, the sugar in blueberries doesn’t seem to have an adverse effect on blood sugar levels.
Inflammation Buster
Inflammation is the main culprit in any number of health problems – arthritis, diabetes, and heart disease are examples. Once again, it’s antioxidants – and other “good-for-you” compounds – to the rescue. They help reduce inflammation in your body – and the risk of these diseases.
Healthy Skin
The same antioxidants in blueberries that fight inflammation also protect your skin from oxidative stress. Translation: It helps preserve the glowing, radiant, and youthful appearance of your skin by fighting off the harmful effects of UV radiation and pollution.
Healthy Heart
Once again, the antioxidants in blueberries can help reduce the risk of heart disease by improving heart health markers such as blood pressure and cholesterol levels.
The high fiber content in blueberries also helps the heart, since it helps reduce the LDL (bad) cholesterol. It also helps “relax” the blood vessels, thus improving blood flow, with the associated reduced risk of heart attacks and strokes.
Healthy Weight
You get a lot of blueberries for not all that many calories. Blueberries contain approximately 80 calories per cup. If you eat them partially frozen, as I do, it takes awhile to eat a cup! The dietary fiber content in blueberries helps with weight management by helping you feel full longer.
Digestive Health
The fiber in blueberries adds bulk to your diet, which promotes regular bowel movements and helps prevent constipation. Maintaining a healthy digestive system is far more critical to overall well-being than many people realize.
High Nutrient Content
Iron, potassium, manganese, and Vitamins C and K are key nutrients in blueberries! So it’s like a multi-vitamin/mineral “tablet” for these ingredients. If you can get fresh blueberries, they are – for some reason – even higher in Vitamin C and K than frozen. Either fresh or frozen, 1 cup of blueberries contains 20-25% of your daily Vitamin K requirement.
Brain Health
As noted above, the antioxidants in blueberries have been linked to a reduced risk of Alzheimer’s disease. The antioxidants and other compounds in blueberries may very well improve cognitive function – especially memory. Regular consumption of blueberries has been linked to better memory, and delay age-related cognitive decline. So if you want a sign to help you know how to keep your mind “sharp as a tack” – here’s your sign!
How to Use Blueberries
There are lots of ways to eat them. I often dump them frozen into a bowl, and put dry (quick) oatmeal and juice with them! Delicious. But here are some other ways people use them:
- As a snack. This is particularly applicable to fresh blueberries. The frozen ones don’t lend themselves to this method.
- In jams and preserves. Make (or buy) blueberry jam. It’s common to find blueberry jam right together with the other jams and jellies in the store – or use your culinary skills.
- In baking. Blueberries are a natural in baking. They are great baked into muffins, pancakes and waffles. Here frozen blueberries shine – they hold shape better in baking than the fresh ones.
- As an oatmeal or yogurt topping. Awesome mixed in with oatmeal or yogurt – or sprinkled on top.
- Smoothies. Whatever your morning smoothie, add a handful of fresh or frozen blueberries. It can add both sweetness and color to your morning elixir!
Finally…
Blueberries are a nutritional powerhouse – in all the above ways, and probably more. It’s worth making a place for them in your diet and menu – and then use them regularly.
Do you make blueberries part of your regular diet? If so, let me know how they treat you – or if you have some interesting ways to use them! You can use the comment section below!
