Native to North America, blueberries have been a part of the human diet for thousands of years. You can find wild blueberries growing in cool mountainous regions, or buy commercially grown blueberries in the late spring and early summer in grocery stores and at farmers markets. Versatile, delicious and nutrient-packed, this little fruit deserves a place in any healthy diet.
One of the main reasons to eat blueberries is because they're loaded with vitamins. A cup of raw blueberries contains 14.4 milligrams of vitamin C, or between 16 and 19 percent of the recommended daily allowance for adults of this antioxidant. They’re also a good source of vitamin K, which enables blood coagulation; a cup of blueberries supplies 31 percent of the RDA for adults.
Dietary fiber supports healthy bowel movements and keeps you feeling satiated longer. With almost 4 grams of dietary fiber in each cup, blueberries are a good source of this nutrient, which is another reason to add them to your diet. The Institute of Medicine recommends that adults under age 50 get between 25 and 38 grams of fiber a day, yet many consume far less than that. Add blueberries to your whole-grain cereal or oatmeal for a high-fiber breakfast.
Blueberries are low on the glycemic index, with a rating of 53. The glycemic index measures how quickly your body digests carbohydrate-containing foods and transforms them into glucose. Foods with ratings under 55 qualify as low glycemic index, or slow carbs. That means they digest slowly and will not spike your blood glucose levels, making them a good fruit if you are diabetic or concerned about blood sugar management.
Phytochemicals are naturally occurring compounds that give plants their different colors and help them ward off diseases while they’re growing. Blueberries get their deep blue color from powerful phytochemicals called anthocyanins, which have strong anti-inflammatory and antioxidant properties. These compounds may also help inhibit the growth and spread of cancer cells.
Blueberries are both delicious and low in calories. A half-cup serving contains just 42 calories. Carry a serving with you for a sweet, portable snack, or have some fresh berries for dessert instead of fatty, sugary baked goods. Blueberries are versatile, and work well in many dishes. Make a smoothie with blueberries, soy milk and kale or spinach for a breakfast on the go. The blue pigment and blueberry taste predominates, and you will never notice the greens. Toss these little berries onto mixed greens for a light summer salad, or make a cold blueberry soup for a hot day. Use blueberries to add nutrition to whole-wheat pancakes or muffins.
- The Encyclopedia of Healing Foods; Michael Murray, N.D.
- The Real Vitamin and Mineral Book; Shari Lieberman, Ph.D., and Nancy Bruining, MPH
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference: Blueberries, raw
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- University of Sydney: The Glycemic Index: Blueberries, wild
- Journal of Biomedicine and Biotechnology: Anthocyanins and Human Health: An In Vitro Investigative Approach
- Blueberries image by EdCooper from Fotolia.com