Health Benefits of Blueberries

Consistently ranked highest in antioxidants

• Wild blueberries have the highest capacity of antioxidants per serving

• Antioxidants help destroy free radicals which occur from pollution, toxins, metabolism, etc.

• These free radicals can cause damage and oxidative stress- but the antioxidants help prevent this

Blueberries Cranberries Blackberries Raspberries Strawberries0

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Levels of Antioxidants in Berries

Factors promoting free radicals

DNA Damage

UV light

Smoking

Metabolism

Air Pollution

Inflammation

Ionizing radiation

Cardiovascular Health

• Antioxidants protect from damage in blood vessels

• Help maintain a healthy blood pressure• Studies have shown that eating 3 or more

servings a week of blueberries could decrease a women’s chance of having a heart attack by 33%!

• Prevent inflammation in the arteries and plaque build up

Cognitive Health

• Flavonoids which are found abundantly in blueberries, have been shown to reverse memory loss due to aging

• Studies have shown blueberries may also prevent Alzheimer's disease

• The high amounts of anthocyanin- which give blueberries their rich blue color- can help with memory function

Effects on Blood Sugar

• Blueberries are very high in fiber which can help in blood sugar regulation

• Can improve insulin resistance!• Studies have shown that people at risk for

type 2 Diabetes reduced their risk by consuming blueberries daily

Protect against cancer

• Again with those antioxidants- blueberries fight off free radicals which can lead to the development of certain cancers

• Blueberries have also been shown to block the growth of tumors

Vitamins and Minerals in Blueberries

• Vitamin K: essential for clotting of blood• Vitamin C: powerful antioxidant• Manganese: needed for bone production• Fiber: although fiber is not a vitamin or

mineral, blueberries are very high in fiber– Can reduce cholesterol and help with GI regularity

How to Enjoy

• Top off some nonfat, plain Greek yogurt with some blueberries and granola

• Alone, as a snack!• Fruit salad- add blueberries with some other berries, chopped apples, sliced bananas, etc.!

How to Enjoy

• Add dried blueberries to a granola or trail mix• Add a new color to your salad with a handful of

blueberries • Throw some frozen blueberries into a smoothie