Why blueberries are one of the healthiest fruits for your weight-loss plan

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If you are not eating blueberries, one of the healthiest fruits for weight loss, it's time to start! Learn ways to add them to your diet and discover some delicious MyNetDiary Premium recipes highlighting this super fruit!

How blueberries developed into one of the healthiest fruits for weight loss

Even though blueberries are native to America, it wasn't until 1916 that two pioneer agriculturists cultivated highbush blueberries and were able to sell their first crop in New Jersey. In the 1990s, scientists began to explore the antioxidant properties of blueberries, and then in the 2000s blueberries became an icon among "superfoods."

As more research demonstrates the health benefits of blueberries, the consumption of blueberries in the US continues to increase dramatically. According to the United States Department of Agriculture (USDA), over the past 10 years, the total supply of fresh blueberries available for US consumption has increased fivefold.

Why blueberries are one of the healthiest fruits for weight loss

Packed with a lot of antioxidant power, a cup of blueberries contains a mere 83 calories! One cup of blueberries boasts 3 grams of dietary fiber, 781 IU vitamin A, 23% of the RDA for vitamin K, and 21% of the RDA for manganese. It also offers potassium, vitamin C, and folate, to name a few! Blueberries also boast the highest antioxidant capacity of all commonly consumed fruits and vegetables. A 2007 study by the USDA determined that blueberries had the highest ORAC (oxygen radical absorbance capacity) antioxidant value of various fruits studied. For example, blueberries have an antioxidant value of 2906, while grapefruit has an antioxidant value of 336. Can you now see why blueberries are so healthy for you?

Just like oxidation causes your car to rust, oxidation from too much sun, smoking, pollution, and unhealthy living decreases your immunity and increases your risk of infection and different types of cancer. As the name suggests, antioxidants are important to prevent the oxidation of cells. They are "anti" or "against" the damage to cells. Interestingly enough, the pigment called anthocyanin in blueberries gives the fruit a beautiful purple color and contributes to the high antioxidant content of blueberries.

With all its nutritional benefits, sweetness, and low calories, why not eat more of one of the healthiest fruits for weight loss?

Ways to increase your blueberry consumption

Add to any salad to add a subtle sweetness.
Eat fresh as a snack. Frozen blueberries also make a delightful, cool summer snack.
Use as a topping for oatmeal, waffles, cereal, pancakes, and yogurt.
Mix into a smoothie made with Greek yogurt, reduced-fat milk, soaked cashews, and vanilla.
Make a simple, elegant dessert with blueberries, whipped topping, and sliced almonds.
Jazz up your beverage with blueberry ice cubes. Simply place 2-3 berries in each ice cube tray, fill, and freeze.