Our Best Blueberry Recipes to Make This Summer (2024)

FAQs

What happens to your body when you eat blueberries everyday? ›

A 2020 review in Advances in Nutrition suggests that blueberries' powerful plant compounds may lower LDL ("bad") cholesterol and raise HDL (beneficial) cholesterol. This same review notes studies that report a reduction in arterial stiffness with regular blueberry consumption, which reduces blood pressure.

A reasonable serving size of blueberries is typically around 1/2 to 1 cup (approximately 75-150 grams) per day. This amount can provide a good dose of antioxidants, particularly anthocyanins, which are believed to have various health benefits including reducing inflammation and improving cognitive function.

Mixing a little coriander in with your blueberry desserts or pancakes will make the blueberries taste more, well, blueberry-y. And there's a scientific reason why.

Eating Blueberries in Oatmeal & Cereal

Your favorite oatmeal or cereal offers one of the best ways to eat blueberries – giving you a serving of fruit and boosting your fiber intake.

If someone has an allergy or hypersensitivity to the fruit or any of its components, they should avoid its consumption. Also, as is the case in almost all cases, excessive consumption of blueberries can lead to short-term side effects such as diarrhea, nausea, and vomiting.

Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage ( 3 ).

1. Blueberries. Blueberries are rich in vitamin K providing you with 36% of your recommended daily intake (RDI), 25% of manganese and 24% of vitamin C (1). They also contain antioxidant polyphenols called anthocyanins (2).

It's all about antioxidant content.

Coffee beans carry the absolute highest level of antioxidants of any other staple in the American diet. That includes the much-touted superfoods like kale, dark chocolate, blueberries, and acai berries.

A ½ cup serving of blueberries has less than 150 milligrams potassium making them a low potassium fruit choice. Blueberries are also low in sodium and phosphorus making them suitable for a kidney friendly diet.

Interestingly enough, you can easily separate sweet blueberries from the tart ones by pouring them all into a bowl of water. Sweeter, riper berries will sink to the bottom of the bowl, while the berries that are less ripe and more tart will float.

Why do you add lemon juice to blueberries? ›

Lemon can enhance the flavor of blueberries by adding a touch of acidity that brings out their natural sweetness. Both lemon and blueberry are versatile flavors that can be used in a variety of dishes, from sweet to savory.

Recipes that include baking soda can turn blueberries an unappetizing greenish-brown color. Baking soda is usually in the recipe to counteract acid ingredients like buttermilk or yogurt.

Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.

Açaí berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries ( 44 ). When consumed as a juice or pulp, açaí berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress ( 45 , 46 ).

It is a good idea to reach out for that bowl of blueberries which are high in antioxidants, particularly anthocyanins, which are known for their brain-boosting properties. When eaten on an empty stomach, blueberries can prevent memory decline and also maintain blood sugar levels.

This data analysis indicates that blueberry supplementation improves gut health by improving intestinal morphology, reducing gut permeability, suppressing oxidative stress, ameliorating gut inflammation, and modulating the composition and function of gut microbes.

"Overconsuming blueberries can cause potential health concerns like excessive calorie intake, fiber overload leading to GI issues, spikes in blood sugar and oxalate overload leading to kidney stone formation," she says. With that in mind, we suggest sticking to the recommended 1/2 cup daily.

Consuming blueberries may reduce belly fat. One study notes blueberries influence the genes that regulate fat burning and storage. In addition, blueberries contain prebiotics that promotes gut health, therefore reducing bloating.

They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure. Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.