Blueberries for Health

blueberries in bowl

Blueberries have many vitamins and minerals that help lower blood pressure, manage diabetes, protect against heart disease, and prevent cancer. They are a good source of vitamin C and vitamin K. Vitamin C boosts your immune system, while vitamin K helps your blood clot properly. These little berries are low in calories but high in nutrients.

Blueberries are one the top antioxidant foods. Antioxidants can prevent or delay some types of cell damage, which could lead to heart disease, cancer, and other diseases. They help to protect healthy cells in the body.

Tips When Eating Blueberries:

  • You will get the most health benefits from eating fresh, uncooked berries. Heat can impact the antioxidant content, so raw blueberries are the best way to eat this fruit.
  • Remember to rinse and wash the berries before eating to remove any debris or residue that may be on the surface.
  • If stored properly, blueberries can last up to 2 weeks in the refrigerator. For peak flavor and texture, eat them within a week.
  • Blueberries can last up to 10 months in the freezer.

How to Add Blueberries to Your Diet:

  • Use blueberries as a topping on oatmeal, yogurt, or cereal. This is a quick and easy way to eat a serving of fruit and boost your fiber intake in the morning.
  • Add into a smoothie or smoothie bowl for a cooling mid-day summer snack.
  • Mix fresh or dried blueberries into a salad for a little sweetness.
  • Make ice cubes with blueberries or add frozen blueberries to your water. To mix up how you drink water, adding frozen berries can create new flavors to your water to help you stay hydrated.

Sources: USDA

Written by: Lauren Hinze, EFNEP Student Intern

© 2024 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

For our disclaimer, liability, and contact information click here