Blueberries are often considered the second most popular berry (after strawberries) and are one of the fruits with the highest concentration of antioxidants and anti-inflammatory compounds. Studies have also shown that blueberries can help improve cognitive and memory capabilities. They help lower bad cholesterol and increase good cholesterol. They help maintain healthy gums, a healthy immune system, promote iron absorption, and the phytonutrients they carry help protect your eyes.
This delicious fruit is a great source of fiber, vitamin c, and vitamin k. It has a completeness score of 42 and an amino acid score of 34. It should be noted, as with most fruit, that a high percentage of the calories is from sugar; but it is natural and not added.
One cup (~150g) of blueberries contain:
- 21 g of carbohydrates, with 15g of sugar
- 0 g of fat
- 1 g of protein
- Vitamin C – 24 % (% of 2,000 calorie daily value)
- Vitamin K – 36 %
- Manganese – 25 %
Of course, you want to make sure that you use fresh blueberries. The artificial ones that are added to processed foods (muffins, cereal, yogurts, etc…) have no nutritional value. Worse than that, they are harmful and completely artificial. Those replacements normally consist of a combination of corn syrup, food coloring, and chemicals with all sorts of numbers and letters in their name.
There are numerous ways to get more blueberries into your diet. The list below is a start and stay tuned for an upcoming list of recipes that contain fresh blueberries.
- Stir into oatmeal
- Top salads with them
- Add to Greek yogurt
- Blend vanilla frozen yogurt with fresh blueberries
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