Celebrate National Blueberry Month

By: Morgan Robbins, RD, LD at LMC

July is National Blueberry Month – which means blueberry season is quickly approaching. Blueberries are generally ready to be picked late July to mid August. Don’t let their small size fool you; blueberries are packed with a nutritional punch that can benefit everyone’s diet.

blueberries2Phytonutrients in blueberries are called polyphenols which have antioxidant and anti-inflammatory properties. The anti-inflammatory properties of polyphenols help reduce the inflammatory process associated with chronic diseases such as cancer and cardiovascular disease.

Along with being delicious, blueberries have tons of health benefits too:
• 80 calories per cup- great for snacking
• Low in fat
• Almost four grams of fiber
• 25% of your daily Vitamin C- supports the immune system
• Great source of manganese- important for bone development and converting food into energy

This summer, try adding blueberries to your salads, oatmeal, pancakes, desserts, yogurts, smoothies and cereals. Try this blueberry smoothie recipe to beat the heat, a healthy treat that everyone is sure to enjoy!

Blueberry Smoothie
1 fresh or frozen banana, peeled and cut into pieces
6 oz plain, non-fat yogurt
¾ cup skim milk or milk alternative
1 Tbsp ground flaxseed
½ cup ice cubs (optional)
Blend until smooth! This smoothie provides approximately 200 calories, 4.5 grams fat (0gm saturated fat), 10 gm protein, 36 gm carbohydrates and 10 gm protein.

http://www.wholefoodsmarket.com/recipe/blueberry-banana-smoothie

http://www.blueberrycouncil.org/

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One Response to “Celebrate National Blueberry Month”

  1. My fiance is actually a really big fan of blueberries, but they haven’t ever really been one of my favorite things to snack on. That being said, I’m trying to be much more health conscious with what I eat this year, and I can certainly get on board with getting some extra polyphenols into my regular diet.

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