Skip to main content
By Sara Colman Carlson, RDN, CDECS
Are superfoods real or is it a myth that a single food can keep us healthier? It’s true that when it comes to nutrient power, some foods pack more benefits than others. Blueberries are one of those superfoods to consider adding to your grocery list.
The main power house of blueberries is the large number of antioxidants and phytochemicals found in them. These include phenolic compounds such as anthocyanins and quercetin that boost antioxidant capacity. In addition, bioactive components such as flavonoids and cinnamic acid provide protection against certain cancers, cardiovascular diseases, diabetes and memory loss. As a matter of fact, blueberries have been identified as one of the riches fruit sources of
Research studies on blueberries have discovered these tiny blue berries may…
  • Improve nerve cell signals in the brain to help short and long term memory
  • Counteract oxidative stress
  • Decrease acute and chronic inflammation
  • Impact insulin sensitivity and diabetes
  • Reduce blood pressure
  • Help reduce abdominal fat
  • Increase satiety
Blueberries are a great addition to any diet with 84 calories, 21 grams of carbohydrate and 3.5 grams of fiber in a one cup serving. They also contain vitamins A and C, folate, potassium and vitamin K, which is important for blood clotting.
One great thing about blueberries is the flexibility in ways to incorporate into your diet. My favorite is to enjoy them straight from the package. Add a handful to a salad, cereal or yogurt; use in baking, or add a dollop of whipped cream and fresh mint to enjoy as a dessert. Frozen berries are great for a smoothie or quick frozen snack.
You will find cultivated and wild blueberries, available fresh, frozen, dried and freeze-dried. This time of year as fresh berries are starting to be harvested, the prices start dropping. The peak season is from May through July. This is the time to ramp up your blueberry intake and stock up by freezing berries for later.
Adding blueberries to your weekly meal plan is a small change. As you may be learning, it’s these small changes in your habits that add up to make a difference in improving health and preventing chronic disease. I encourage you to look for other small changes that make a difference for you.

If you are not hitting your goals as quickly as you’d like, we’ll show you a way you can. Click “Get Support” and select the Live Coaching option to initiate a conversation and learn about your best options.

Balanced Habits™ 2021 All Rights Reserved

Get A Simple Eating Plan That Actually Gets Results!

If you’re unsure about trying a short-term diet program but you want a program you know you can easily commit to for 28 days, this is the program for you. Reach out for help. We look forward to speaking with you.

You have Successfully Subscribed!