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6 Reasons to Eat More Blueberries

July 22, 2024

Love adding blueberries to your yogurt or pancakes?

Good news: they’re in season and bursting with flavor — and health benefits.

We asked Melissa Keeney, RDN, clinical nutrition manager at St. Vincent’s Medical Center why blueberries are a superfood worth adding to your diet.

1. They are full of nutrients.

There’s a lot that goes into a small bite.

“Blueberries are an excellent source of fiber, vitamin C, vitamin K, manganese and potassium,” says Keeney.

They even get some power from their blue hue.

“Blueberries owe their color to anthocyanins,” she explains. “These compounds offer many health benefits, including reducing inflammation and protecting against type 2 diabetes, cancer and heart disease.”

> Related: 5 Reasons to Eat More Watermelon

2. They maintain memory function.

Before you reach for the crossword puzzle, you might want to grab a handful of blueberries first.

“Blueberries can help maintain memory function and prevent cognitive decline,” explains Keeney.

And you don’t need to eat cartons of them to enjoy these benefits.

“Some studies suggest that eating just one or more servings of blueberries per week can help slow cognitive decline and boost memory and mood,” she adds.

3. They keep your heart healthy.

Blueberries give your heart plenty of reasons to love them.

“At the top of the list, they can decrease your risk of heart disease,” says Keeney.

The best part? This benefit isn’t limited to blueberries.

“Eating a variety of colorful fruits and vegetables can also improve your heart health,” she adds.

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4. They improve your digestive health.

We all know gut health is essential.

“These, like many berries, contain prebiotics,” says Keeney. “While they are lesser known than probiotics, prebiotics are just as important because they feed the healthy bacteria in our gut.”

5. They support your workout.

After you put down your dumbbells, reach for a handful of blueberries.

“These powerhouse berries contain manganese, which supports energy production and protects cells from oxidative stress,” explains Keeney.

With their vitamin C and antioxidant properties, blueberries might be the perfect snack to boost exercise recovery.

6. They may be best for you frozen – hello, convenience!

This might be a surprising grocery store tip, but head to the frozen aisle.

“Frozen blueberries may have even more nutrients than fresh ones,” says Keeney. “They are picked at peak ripeness and flash-frozen, retaining all their nutrients.”

Plus, frozen berries are already washed and ready to be tossed into your overnight oats or smoothie.

Here’s how to add more blueberries to your diet.

Need help figuring out where to start? Keep it simple.

“They still offer many health benefits when cooked, but minimal cooking is ideal,” explains Keeney.

Here are some easy ideas to make blueberries the star:

• Top your salad: Add some blueberries to your green salad for a touch of sweetness.
• Fruit kabobs: Stack your favorite berries with apples and kiwi on toothpicks. Dip in cinnamon vanilla yogurt for extra calcium.
• In your batter: Add them to your waffle, pancake and muffin batter for an extra boost.
• Blueberry lemon mocktail: Try this refreshing drink on a warm summer day.
• Blueberry dessert salsa: Serve it with cinnamon pita chips for a delicious crunch.

“Don’t forget to think beyond blueberries,” Keeney adds. “The best way to ensure you are getting all the nutrition you need is to eat a variety of healthy foods!”