Blueberries: A Powerful Punch for Your Health

Blueberries are often highly recommended by dietitians and health professionals for their potent antioxidants and health benefits.

Blueberries are high in a type of phytochemical (think fight disease!) called anthocyanins. These anthocyanins have been associated with reduced risk of cardiovascular disease and type 2 diabetes, improved weight maintenance and neuroprotection, The compounds found in blueberries have strong anti-inflammatory and antioxidant effects on the vascular system (blood vessels) and glucoregulatory (blood sugar regulation) systems.

The phytochemicals in blueberries also boost the health of our gut by effecting our microflora positively.

Blueberries have also been recognized for their anticarcinogenic (anti-cancer) properties and for their ability to support the treatment of urinary tract infections.

Blueberries are high in fiber, potassium, folate and vitamin C. Fiber helps keep our digestion regular, regulates blood sugar and helps promote fullness. Potassium is a vital electrolyte that supports heart and muscle health, and it helps minimize sodium’s harmful effects on blood pressure. Folate is needed for red blood cell formation and general cell growth and regeneration. It also helps to create our DNA and genetic material. Vitamin C is an antioxidant that helps protect your body’s cells against free radicals- harmful substances that cause cell damage, cancer, and disease. Free radicals are produced by tobacco smoke, sun radiation, X-rays and other sources- these hasten cell aging.


Blueberry Parfait

  • 6 oz plain low fat Greek yogurt
  • 1 cup blueberries
  • 2 tbsp sliced almonds
  • 1 tsp honey

Mix yogurt with honey and add blueberries and almonds as toppings. Can swap for any chopped or crushed nuts of choice.

Homemade Blueberry Ice Cream Pops

  • 12 oz unsweetened almond milk or low fat (1-2%) milk
  • 2 cups blueberries
  • 2-3 tbsp honey (to taste)

Blend ingredients until smooth. Pour mixture into desired ice cream mold. Freeze for 6-8 hours. Remove from freezer and enjoy!

Written by Magda Sim, Registered Dietitian, 20/20 LifeStyles

Magda is a registered dietitian who provides nutrition counseling for 20/20 Lifestyles clients and the general public. She utilizes her knowledge and experience to provide individualized nutrition advice for weight loss, maintenance, optimized body composition and overall health. Her goal is to allow clients to improve their quality of life by eating in a way that is both sustainable and enjoyable long term. She has experience working with a diverse range of clients, garnering most of her nutrition experience at Swedish Medical Center in Seattle.

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