Summer is the season for a large variety of amazing fruits and vegetables, just like this week’s highlight: the blueberry! However, these powerful berries can thankfully be enjoyed all year round in their frozen form as well. But why exactly should these little gems be a part of your regular nutrition routine?
Blueberries are famously known for being a rich source of antioxidants, specifically from their deep blue pigments which come from the flavonoids known as anthocyanins. In a small serving of blueberries you will also be consuming several other phenolic compounds that add to the antioxidant powers of this amazing fruit!
In one cup of blueberries you will be filling your body with:
- 24% of recommended daily Vitamin C
- 5 % of recommended daily B6
- 36% of recommended daily Vitamin K
- Minerals such as iron, calcium, potassium, magnesium, phosphorous, zinc, folate, beta-carotene, and many more!
There are many health benefits that are related to these nutrient packed berries. Blueberries are related to the maintenance of healthy bones due to their iron, phosphorus, calcium, zinc and magnesium content. The specific vitamin and mineral panel to blueberries also has shown to help prevent and treat heart disease and hypertension. The fiber found in blueberries, along with a healthy consumption of fruits, vegetables and whole grains, is linked to blood sugar management, healthy digestion, and even aid with weight loss. And if all of this wasn’t enough, the rich amount of antioxidants in blueberries has also been related to the prevention of several types of cancers, the decrease in growth rate of existing tumors, and improved/maintained mental health and brain function.
Now that you are in the know about all the benefits of this beautiful plant, it’s time to add it to your nutrition routine! Several ideas on how to add these berries into your life are:
- Blueberries in your morning green smoothie
- Blueberries mixed in with your oatmeal with walnuts
- Blueberry blender waffles (as seen on this week’s recipe post)
- Blueberry whole grain muffins
- Blueberries simply on their own or in a summer fruit salad
At Nicobella, we focus on the richest ingredients that are the most beneficial for your health as well as appealing to your tastebuds. So of course, blueberries made our must use list! Check out our Blueberry Almond Truffle, made with organic wild blueberries, unsweetened blueberry juice, and of course our already antioxidant rich 70% organic dark chocolate!
Addie Dulaney Majnaric is a graduate of West Virginia University, where she received her dual Bachelor of Science degree in Exercise Physiology and Human Nutrition and Foods and minor in Strength & Conditioning. Addie recently finished her supervised practice rotations, and will be sitting for the RDN licensure exam this summer. She is very excited to begin helping people reach their happiest and healthier selves through a vegan diet!
Addie has been vegan for 5 years, and promotes her recipes, love for animals, and nutrition journey on her blog: https://beansandblessingsblog.wordpress.com. In her free time, Addie enjoys running, creating vegan meals and baking, spending time with her husband Nathan and her best friend and sidekick, Kimba the rescue German Shepherd!