Blueberries: Summer Fruit Spotlight
Updated: Nov 4, 2019
Blueberries are one of summer's most popular and easy to eat fruits. Beyond just their yummy taste and snackability, blueberries are a Super Food! Read on to learn all about the wellness benefits of blueberries, as well as a showcase of easy and delicious recipes.

{I get commissions for purchases made through links in this post, at no additional cost to you.}
Blueberries get their Super Food status because they are low in calories while being very nutrient dense, anti-oxidant rich, and have disease-fighting properties.
One cup of blueberries contains approximately:
4 grams of both soluble and insoluble fiber (important for digestive health).
14 mg of Vitamin C (important for immune function, detoxification, stress management, and over 300 other functions!).
28 ug (28% of Optimum Daily Intake!) of Vitamin K (important for bone and blood health).
1 mg (30% of Optimum Daily Intake!) of Manganese (important for energy, metabolism, and joint health).
Small amounts of various other nutrients like potassium, magnesium, folate, vitamins E and A, calcium, and trace minerals.
Blueberries are also about 85% water, and an entire cup contains only around 80 calories and 20 grams of carbohydrates. Blueberries are high in anti-oxidants:
Blueberries contain anthocyanins, a group of flavonoid compounds found it brightly colored fruits and veggies, known especially for their anti-oxidant properties, that give blueberry skins their dark purplish-blue color. Anti-oxidants are compounds that move throughout the body and scavenge free-radicals, compounds that can cause damage, and lead to disease and aging in the body. Free-radicals are found in our environment, food supply, and generated naturally in the body. Flavonoids are particularly strong anti-oxidants that also bind heavy metals, and protect the body.
Blueberries have been shown to reduce bad (LDL) cholesterol, blood pressure, and may prevent heart disease as well as improve memory and brain function. Studies have also shown anthocyanins to reduce insulin sensitivity.

How do you like to eat your blueberries? Check out the awesome recipes below!

MUFFINs
Cooking With Kids: Granola Topped Blueberry Pecan Muffins Recipe - Our Piece of Earth
Gluten-free Blueberry Banana Sourdough Muffins - Melissa Torio
Blueberry Explosion Muffins - The Giles Frontier
Zucchini-Blueberry Muffins - These Light Footsteps
PANCAKES & FRENCH TOAST
The Best Gluten-Free Blueberry Pancakes (Vegan, Allergy-Free) - Strength & Sunshine
Blueberry Cream Cheese Stuffed French Toast - Texas Homesteader
BREAD & SCONES
Whole Wheat Blueberry and Zucchini Bread - Untrained Housewife
Blueberry Zucchini Bread - The Giles Frontier
Lemon Blueberry Scones - Adamant Kitchen
CAKE & PIE
Gluten Free Blueberry Breakfast Cake - Imperfectly Happy
Blueberry Coffee Cake - Chuck Wagoneer
Protein Keto Cake - Mind Body and Spirit Wellbeing
Homemade Blueberry Pie - Adamant Kitchen
OTHER delicious BLUEBERRY TREATS
Chocolate Blueberry Nut Clusters {Vegan, Sugar Free} - Tasting Page
Baked Oatmeal with Blueberries and Bananas - Chuck Wagoneer
Favorite Blueberry Crisp - Yellow Birch Hobby Farm
Do you grow your own blueberries?

References:
Prescription for Nutritional Healing by Phyllis A. Balch, CNC https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/
https://www.ncbi.nlm.nih.gov/pubmed/20660279
https://onlinelibrary.wiley.com/doi/abs/10.1002/ana.23594 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139238/