July is National Blueberry Month, and there is no better time to enjoy these sweet, juicy little berries! Whether you pick them fresh, buy them at the store, or freeze them for later, blueberries are a delicious way to support your health.
Why Are Blueberries Good for You?
Blueberries may be small, but they are packed with important nutrients that help keep your body strong and healthy.
Health Benefits of Blueberries
- High in Antioxidants – Help protect your cells from damage
- Vitamin C – Supports your immune system and helps your body heal
- Vitamin K – Important for healthy bones and blood clotting
- Fiber – Aids digestion and helps you feel full
- Low in Calories – A cup has only about 80 calories!
Eating blueberries regularly may help improve memory, lower blood pressure, and reduce the risk of heart disease.
How to Add Blueberries to Your Diet
There are so many easy and tasty ways to enjoy blueberries throughout the day!
Breakfast Boost
- Add to oatmeal, cereal, or yogurt
- Mix into pancake or waffle batter
- Blend into a smoothie with bananas, spinach, and Greek yogurt
Sweeten Up Lunch or Dinner
- Toss into a summer salad with spinach, goat cheese, and walnuts
- Mix into chicken salad or grain bowls
- Use in a homemade vinaigrette or salsa
Fun Snacks and Desserts
- Eat fresh or frozen as a quick snack
- Freeze in ice cube trays with water for fruit-infused drinks
- Add to muffins or healthy baked goods
- Make blueberry “ice cream” with frozen bananas and berries
Tips for Buying and Storing Blueberries
- Look for plump, firm berries that are deep blue in color.
- Wash before eating to remove any dirt or residue.
- Store in the fridge for up to 10–14 days.
- Freeze extras to use later in smoothies or baking—just rinse and dry first!
This July, celebrate National Blueberry Month by adding more of these super berries to your meals and snacks. They are good for your body, fun to eat, and easy to enjoy all summer long!
References
Yan L. “Blueberries and Health.” Blueberries and Health : USDA ARS. September 11, 2023. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/#:~:text=Blueberries%20are%20an%20excellent%20source,antioxidant%20and%20anti%2Dinflammatory%20activities.
WebMD Editorial Contributor. “Health Benefits of Blueberries.” WebMD. September 7, 2023. https://www.webmd.com/diet/health-benefits-blueberries.