By Leah Judice, MS, RDN, LDN
The peak of the fresh blueberry season runs from April to late September in North America. From October to March, blueberries are imported from South America, making blueberries available year round.
Have you ever wondered why blueberries are so vibrant in color? They’re packed with phytonutrients—naturally occurring chemicals in fruits and vegetables that are considered to have beneficial effects on human health. These phytonutrients are rich in anthocyanins—a pigment that contributes to blueberries’ beautiful purplish-blue color.
Plants produce anthocyanins to protect themselves against environmental stressors such as cold temperatures and drought. Blueberries may be small in size, but this phytonutrient gives them their fierce super fruit reputation.
According to this study, a higher intake of anthocyanin can reduce the risk of coronary artery disease. Even slightly increasing your intake of blueberries and anthocyanin can reduce your risk of cardiovascular disease, type 2 diabetes, and neurological decline.
Blueberries also include four essential nutrients:
• Fiber for keeping cholesterol in check and maintaining regularity
• Vitamin C for a healthy immune system
• Vitamin K for regulating blood clotting
• Manganese for bone development
• Throw some fresh blueberries over a yogurt parfait, oatmeal, rice cake, or waffles.
• Sweeten up a salad by adding in antioxidant-rich blueberries.
• Create a nutrient-packed smoothie by mixing in some colorful blueberries.
• Try making these blueberry cheesecake squares from the HHS Cookbook.