Like little bursts of sunshine, blueberries add sweetness to our summer season days.
However these little berries are way over only a tasty snack.
Every one packs a powerhouse of vitamins that construct sturdy bones, strengthen our hearts, forestall most cancers and assist with weight management.
Jill Traxler, a registered dietitian at Spectrum Health Blodgett Hospital, is an enthusiastic fan.
“I really like blueberries,” she mentioned. “They’re scrumptious in virtually something you add them to.”
Considered one of her favourite methods to eat blueberries is on pancakes. She pops frozen blueberries within the microwave for 30 seconds, then drizzles them over the recent desserts like syrup.
“The berries, together with the juices, add slightly additional sweetness to breakfast,” she mentioned.
She often will get her berries from native markets, which inventory the bounty of blueberries from West Michigan farms. She additionally makes a visit each summer season to go to a pal in Alaska, the place she picks wild blueberries on hikes.
Foraged or bought, blueberries ship a lot dietary goodness. Traxler supplied an summary of their advantages.
Vitamins and minerals
Vitamin C: “This has some essential capabilities in our physique. It helps to kind cartilage, muscle and collagen in our bones,” she mentioned. “It additionally has therapeutic properties. Vitamin C works to withstand infections.”
Manganese: It promotes bone and cartilage formation, which in flip helps with wound therapeutic.
Vitamin Ok: Our our bodies use this in blood clotting.
Coronary heart and digestive well being
Blueberries are excessive in fiber, with 3.6 grams of fiber in every cup of berries.
“Fiber helps to control bowel actions, maintain levels of cholesterol low and regulate blood sugar,” Traxler mentioned.
Due to this, blueberries can scale back the chance of coronary heart illness, diabetes, diverticular illness and constipation.
The antioxidants in blueberries defend towards free radicals—that are present in publicity to smoke, radiation from the solar, X-rays and the breakdown of sure meals, corresponding to charred meals.
“Antioxidants assist to scale back irritation and assist with immunity, thus serving to to withstand infections,” Traxler mentioned.
These antioxidant powers have been proven to guard towards most cancers.
And analysis reveals they might delay the results of vascular dementia or Alzheimer’s illness.
“Blueberries are nice for weight management,” Traxler mentioned.
A cup of blueberries has solely 85 energy, only a hint of fats, and 21 grams of carbohydrates, together with 3.6 grams of fiber.
That makes them a way more diet-friendly possibility than a preferred chocolate bar, which has over 200 energy, 14 grams of fats and just one.4 grams of fiber.