The nutritional power of blueberries

Blueberries 250x250
frequently labeled a “ superfood, ” this little berry is bursting with vitamins and minerals, many of which are classified as antioxidants .
much of the might of blueberries lies in their colors. The deep-blue imbue comes from anthocyanin, an antioxidant whose abilities may help protect the body from center disease and cancer, deoxyadenosine monophosphate well as reduce inflammation and increase immune function. Research besides suggests the compounds found in blueberries may delay the effects of vascular dementia or Alzheimer ’ sulfur disease .
A 1/2 cup suffice of blueberries contains 25 percentage of the recommended daily value for vitamin C and 3 grams of dietary character — and entirely 30 calories. In accession, blueberries are juicy fruits, which means they contain by and large water. Juicy fruits are big for weight loss or weight maintenance, because they fill you up cursorily ( with their gamey water system content ) with few calories .
Whether you ’ rhenium feed blueberries for the health benefits, because you like the taste or both reasons, blueberries can easily be eaten plain. They can besides be added to cereal, yogurt or incorporated into bake goods for lend sweetness and nutrition. To prolong the ledge life sentence of fresh blueberries, make sure to keep them refrigerated and lave anterior to use.

During these summer months, be sure to take advantage of blueberries when they are bountiful and on sale by purchasing in big quantities and freezing them. Just wash and dry the berries, lay them on a pan, and freeze until they ’ re solid. Package frozen blueberries in freezer-safe storage bags so they are ready for the winter months. You can well substitute frozen berries for fresh .
Blueberry baked oatmeal recipe
Yield: 12 servings
Total time: 35-40 minutes

  • 2 eggs
  • 1/2 cup unsweetened applesauce
  • 1/3 cup brown university sugar
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon salt
  • 2 teaspoon cinnamon
  • 2 teaspoon baking powder
  • 3 cups antique oats ( not flying, one-minute oats )
  • 1 cup of nonfat milk
  • 1 pint or 2 cups blueberries, fresh or freeze


  1. Preheat oven to 350 ⁰ F. Spray a 9 ” x 13 ” pan with nonstick cook spray .
  2. In a big mix bowl, whisk eggs, applesauce, brown sugar and vanilla until smooth .
  3. Stir in salt, cinnamon and baking powder. once combined, touch in milk and oats. Fold in blueberries ( fresh or frozen ) and bedspread in pan .
  4. Bake for 26-32 minutes until oatmeal bake is browned and center appears cooked and not mushy .
  5. Cool before serving. Can be eaten alone or served with plain or vanilla yogurt .

store in the refrigerator for two to three days. Freeze any leftovers individually for quick and easily snacks or breakfasts. Reheat oatmeal in microwave from frigid or thawed.

Nutrition Information (per bar): Calories : 140 ; sum Fat : 2 grams : Saturated Fat : 1 gram ; Monosaturated Fat : 1 gram ; Polyunsaturated Fat : 1 gram ; Trans Fat : 0 grams ; Cholesterol : 31 milligrams ; Sodium : 130 milligrams ; Potassium : 82 milligrams ; total Carbohydrates : 26 grams ; Dietary Fiber : 3 grams ; Sugars : 10 grams ; Protein : 4 grams
Allie Wergin is a register dietician dietician at Mayo Clinic Health System in New Prague .

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Category : Healthy