Super-powered Blueberries

Blueberries are one of summer’s super foods! Time to fill up while they’re in season!

Blueberries are naturally low calorie with just 80 calories per cup. They are also high in vitamin C, which is an antioxidant vitamin, and manganese, which aids the body in processing cholesterol and other nutrients. One serving of blueberries contains 25% of your daily vitamin C!

Blueberries are also a great source of dietary fiber. Fiber helps aid digestion and can help fight heart disease by regulating cholesterol. The fiber in
blueberries can also make you feel full more quickly, and it takes longer to digest, meaning it can help curb hunger.

Many human and animal studies have researched the health benefits from blueberries. Findings suggest that blueberries may assist in fighting some cancers2,3, insulin resistance4, and inflammation5 while improving gut health6, eye health7, memory8, and bone health.9 Other studies have shown that anthocyanin, the pigment that gives blueberries their blue color, aids in staving off memory loss and fighting other signs of aging.10

When I think about eating blueberries, I immediately imagine blueberry pancakes. Here are some other ways to eat blueberries:

  •  On salad – Top off your favorite salad with a handful of blueberries for a sweet pop to your greens. Dress with a vinaigrette.
  • Dried in trail mix – Make your own trail mix by combining pretzels, plain cheerios, nuts, and dried blueberries for a sweet and salty snack.
  • As a sauce for grilled chicken – Boil blueberries until reduced to a thick sauce that makes the perfect sweet topping for summer
    grilled chicken. Check out this recipe!
  • In yogurt and smoothies – Fresh blueberries are great mixed into low-fat yogurt, and frozen blueberries blend perfectly into smoothies for a breakfast kids will love.
  • Pureed and frozen for popsicles – Blend fresh or frozen blueberries with a splash of milk, yogurt, or fruit juice; pour into popsicle molds; and freeze to make frozen treats for hot afternoons.



Lauren Wright works with both the HYPE Project and Let’s Go! SC. She is currently pursuing a Master of Science in Human Nutrition at Winthrop University. Previously, she earned her BA in Political Science at the University of Florida and served as a Peace Corps Volunteer in Rwanda.


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