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They may be small, but blueberries pack a mighty punch when it comes to health benefits. Tapped as a “superfood,” blueberries are filled with antioxidants – which protect cells from the damage caused by free radicals – such as vitamin C, vitamin K and fiber.
According to the American Institute of Cancer Research, blueberries also have a large amount of phytochemicals, particularly anthocyanins, which give the berries their color. Anthocyanins may play a role in inhibiting tumor growth and may decrease inflammation.
In addition to containing cancer-fighting agents, blueberries can lower blood pressure, since they are free of sodium. They also decrease the risk of heart disease, because they lack cholesterol and contain folate, vitamin C and vitamin B6. Plus, they help manage diabetes and promote healthy digestion, according to Medical News Today.
When it comes to enjoying blueberries, they are super versatile. They’re delicious fresh or frozen. You can mix them into a salad, stir them into cereal or even layer them on a pizza (see recipe below)!
Check out a few favorite blueberry recipes below. And if you’re not sure how some of these recipe ingredients will interact with your diet or medication, please speak with a registered dietitian or your doctor.
Breakfast:
Chocolate Chip Blueberry Breakfast Quinoa
Lunch:
Minted Watermelon, Cucumber and Blueberry Salad
Vegetable Couscous with Wild Blueberries
Dinner:
Grilled Chicken with Blueberry Guacamole
Come back to our blog each week for more of the Friday Fix: Your Weekly Nutrition Supplement.
