The Health Benefits of Blueberries…My Favorite Fruit.
Blueberries have lots of health benefits and they taste good, too. Blueberries are high in many nutrients that will help keep your immune system running smoothly.
Blueberries are a part of my daily routine. For breakfast I eat steel cut oatmeal with 1 cup of fresh blueberries and 1 tablespoon of walnuts with 6-7 fresh blackberries. Not only do I love the taste of blueberries but I feel like they help keep my immune system operating effectively.
Image from: https://www.momjunction.com/articles/blueberries-for-babies_00414267/
Nutritional information of Blueberries
One cup of blueberries contains the following:
- Calories: 84.4
- Fiber: 3.55 grams (g)
- Carbohydrates: 21.5 g
- Sugar: 14.7 g
- Vitamin C: 14.4 milligrams (mg)
- Calcium: 8.88 mg
- Iron: 0.414 mg
- Magnesium: 8.88 mg
- Phosphorous: 17.8 mg
- Manganese: 0.497 mg
- Vitamin K: 28.6 micrograms (mcg)
Health Benefits of Blueberries
- Has high antioxidants levels which can help improve your immune system.
- Help to lower one’s cholesterol build-up in your arteries.
- Contain plant compounds called anthocyanins which make blueberries blue which help to reduces high blood pressure.
- Can help to improve insulin sensitivity in people with Type 2 Diabetes.
- Can help to strengthen bones since they include an array of nutrients: calcium, magnesium, vitamin K, iron, phosphorus, zinc and manganese.
- High in dietary fiber which helps to prevent constipation.
- Help to reduce DNA damage which could help with aging and preventing some types of cancer.
- May help to decrease muscle soreness and muscle fatigue with increased recovery due to their antioxidants.
https://www.verywellhealth.com/blueberries-health-benefits-to-know-8423542
Blueberry Jerky Snacks
Per Serving: 64 calories, 1 grams protein, 0 grams of fat, 17 grams of CHO, 2 grams of dietary fiber, 1 mg sodium.
Preparation Time: 5 minutes Cook Time: 5 hours
Serves: Makes 5 jerky snacks
Ingredients
3 cups of blueberries, blackberries or strawberries.
1 tablespoon honey
2 teaspoons lemon juice
Instructions
Heat oven to 180 degrees. Line a baking pan with parchment paper. Puree 3 cups of blueberries, blackberries or strawberries with 1 tablespoon of honey and 2 teaspoons of lemon juice. Mix well. Spread on baking pan. Bake until tacky which is about 5 hours. Prop the oven door open and leave in cool oven overnight. Cut the jerky with paper attached into strips.
Crunchy Blueberry Almond Clusters
Per Serving: 32 calories, <1 grams protein, 2 grams of fat, 4 grams of CHO, <1 grams of fiber, <1 mg sodium.
Preparation Time: 10 minutes Chill Time: 45 minutes
Makes: 24 clusters
Ingredients
4 ounces bittersweet dark chocolate
1 cup fresh blueberries, washed and dried
¼ cup slivered almonds
Instructions
Melt the chocolate in the microwave or in a double boiler. Mix blueberries into warm chocolate, stirring gently. Cover baking sheet with wax paper or parchment paper. Put the slivered almonds in several mounds. Using two spoons, lift 6 -8 berries covered in chocolate and place on top of slivered almonds. Shape each cluster into a ball. Chill for about 45 minutes or until the chocolate is completely cooled and solid.
Spinach Banana Blueberry Smoothie
Nutritional Information Per Serving: 304 calories, 9.5 grams protein, 13.7 grams of fat, 43 grams of CHO, 7 grams dietary fiber, 102 mg sodium.
Preparation Time: 7 minutes
Serves: 1
Ingredients
1 cup of spinach
1 banana
½ cup blueberries
½ cup almond milk or skim milk
½ cup of vanilla Greek yogurt
½ cup ice
Instructions
Put all the ingredients in a blender. Blend well.
https://www.verywellhealth.com/blueberries-health-benefits-to-know-8423542
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, pickleball player, hiker, a mother and grandmother to 13 grandchildren.
