Seasonal Eats: Blueberries

standard June 6, 2016 Leave a response

June officially means summer. And Summer officially means its BERRY SEASON! Growing up my favorite thing to eat in the summer was Cheerios and berries. The sweet, juicy bursts in every bite were heavenly on a hot, sunny day. And along with stone fruits and watermelon, berries are a summer staple. 
DSC_0822 -1

Nutrition:

Berries are one of the lowest calorie, highest nutrient density fruits. A single cup of blueberries has 84 calories, 0 g fat, and 21 g carbohydrates, with 15 g being sugars and 4 g fiber. These little juicy fruits are also packed with vitamin C, vitamin K, and manganese at over 20% DV each, as well as low levels of potassium, copper, riboflavin, thiamin, vitamin B6, phosphorus, and magnesium.

Benefits:

Blueberries are known for their antioxidant power, and they have been studied to have the highest antioxidant capacity of any fruit. This makes them a terrific daily addition to any diet, providing  protection against free radicals in the environment, aging, and even some cancers.

Since blueberries are low in sugar and calories, especially compared to other fruits such as bananas or apples, they are a great choice for weight control and diabetes management. Their high fiber content also helps with digestion, so adding a handful to that morning bowl of cereal or smoothie is a great way to start the day.

Recipes:

Have a refreshing summer with one of these juicy recipes:

 

Sources:
USDA. Blueberries, raw. National nutrient database for standard reference. https://ndb.nal.usda.gov/ndb/foods/show/2166?manu=&fgcd=
Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000; 83:950-956.

Leave a response

  • Leave a Response

    Your email address will not be published. Required fields are marked *