Blueberries are flowering indigo-colored berries that are sweet, long-lasting, and versatile. They are a great way to jazz up salads, smoothies, yogurt, and gluten-free pancakes, cupcakes, or waffles. Not only are they tasty and easy to snack on, but they are powerhouse superfoods with a wide range of benefits. Here are just a few.

1.     High in nutrition
Blueberries are very nutritious. A cup contains four grams of fiber, 36% of your daily value (DV) of vitamin K, 24% DV of vitamin C, 25% DV of manganese and 15 grams of healthy carbohydrates.

2.     Low in calories
Although they are high in nutrition, they are low in calories. One serving of 148 grams of blueberries only contains 84 calories.

3.     King of anti-oxidants
Blueberries are often referred to as the king of antioxidants. They contain a high number of flavonoids that reduce the risk of various types of diseases and illnesses like cancer and heart problems.

4.     Promote anti-aging
Daily consumption of blueberries reduces the risk of DNA damage and the development of anti-aging symptoms.

5.     Fight various diseases and illnesses
Blueberries can help reduce cholesterol, lower blood pressure and improve your memory and other brain activities.

6.     Workout partner
Blueberries are great for restoring and repairing muscle damage after hard workout sessions. Add a handful of them to your post-workout protein shake or smoothie.

7.     Help in losing weight
The fiber in blueberries helps you feel full, satiates cravings, and provides you with loads of long-lasting energy. Whip up a smoothie or throw them into some Greek yogurt to help keep your snacking healthy.

8.     Healthy digestion
Having a handful of blueberries as a dessert after your meal will help to improve your digestion and will save your body from disturbing illnesses like constipation.

9.     Promote clear and glowing skin
Blueberries promote clear skin. The high levels of vitamin C help reduce the damages of smoke, pollution and built up makeup. Try a blueberry facemask at home to help your skin regain its glow.

10. Have luscious locks
The vitamins and nutrients in blueberries can help restore the luster and shine of your hair. You can even crush a handful of blueberries and add them to your hair oil as a hair mask. Apply, let sit for a few minutes, and rinse. Your hair will feel amazing.

11.  You are strong when your bones are strong
Blueberries contain magnesium, calcium, iron, and phosphorus that promote strong, healthy bones. Daily consumption of a handful blueberries may help repair damaged bones and reduce the risk of osteoporosis.

As you can see, blueberries have many benefits and fresh ones are readily available this time of year.  Or you can always use frozen blueberries if you can’t get fresh ones. Click here to get a recipe for a low-fat, low-sugar blueberry muffin bread that I like.  Try it out and let me know in the comments how you like it or share one of your favorite blueberry recipes

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Yours in health and wellness,