Geriatrician, Hospitalist, Patient Advocate, Healthcare Educator

The Nutritional Power of Blueberries

Photo by Joanna Kosinska

July is National Blueberry Month and July 8 is National Blueberry Day so what better time to enjoy those blueberries and see why they have earned the title of “superfood”.

Nutritional facts:

  • Low glycemic index
  • High fiber content
  • Low calorie(1 cup of blueberries(150 grams) provides about 84 calories)
  • Rich in nutrients(high in vitamin C, vitamin K, vitamin B6, manganese, folic acid, potassium)
  • High in water(about 85% water) so hydrating snack

Research has demonstrated health benefits

  • High antioxidant properties-studies suggest blueberries contain the highest amount of antioxidants than other fruits and vegetables. They contain Polyphenols and Anthocyanins(responsible for blue color of blueberries)
  • Protects bone health
  • Improves cholesterol, is linked to reduced levels of LDL(bad cholesterol)
  • Helps lower blood pressure
  • Helps prevent heart disease
  • Improves brain health

Get creative with those blueberries, eat them as a snack, make some nice blueberry desserts, add them to cereals, pancakes, oatmeal, yogurt, salads, smoothies, or something else. The important thing is reaping the benefits of blueberries while enjoying them.