There are lots of reasons to love summertime not the least of which is that blueberries are in season! These unassuming berries are as delicious as they are good for you.  According to Medical News Today, blueberries contain a multitude of powerful nutrients and provide a wide range of health benefits, making them a great addition to any diet or healthy eating plan. They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure.

Here are the facts:

Blueberries: Nutritional Information

Loaded with anthocyanins, flavonoids, and antioxidants, blueberries help to protect cells from oxidative stress and help to repair damage caused by free radicals. These antioxidants provide many of the impressive health benefits associated with blueberries

Blueberries also contain a variety of vitamins, minerals, and other nutrients. One cup of blueberries contains over 20 percent of the recommended daily intake of vitamin C and vitamin K, as well as a significant amount of vitamin E.

One cup of blueberries also contains both omega-3 and omega-6 fatty acids, which work together to protect the cardiovascular system. In addition, blueberries contain calcium, magnesium, manganese, folate, potassium, phosphorus, niacin, and dietary fiber.

Health Benefits of Blueberries

The fatty acids, antioxidants, and vitamin E found in blueberries help to lower high blood pressure (hypertension), protect against cardiovascular disease, and reduce the risk of heart attack.

Omega-3 and omega-6 fatty acids also improve brain health, cognitive function and help to protect against age-related memory loss and degenerative diseases, such as Alzheimer’s disease.

The powerful antioxidants in blueberries help to prevent macular degeneration, cataracts, and common eye diseases. They can also help to strengthen the immune system and protect against cancer.

Blueberries contain anti-inflammatory properties and are loaded with compounds that help to repair and promote healthy skin, bones, and other tissues. In addition, blueberries are excellent for maintaining a healthy digestive system, as they contain dietary fiber and other properties that improve bowel function.

Blueberries contain a wide range of powerful nutrients, including antioxidants, fatty acids, vitamins, minerals, and dietary fiber. Eating blueberries helps to promote cardiovascular health, a strong immune system, and healthy digestion. However, as with many fruits, blueberries contain a significant amount of naturally occurring sugars, which means that some people may experience digestive symptoms after eating large amounts of blueberries.

Banana Berry and Pomegranate Smoothie Recipe - Once Upon a Chef

Berry, Banana & Pomegranate Smoothie Recipe

courtesy of Jenn Segal | Once Upon a Chef

This fruit-packed smoothie is a little sweet, a little tart & a lot healthy! Greek yogurt makes it extra thick and creamy.

Servings: 2


  • 1 frozen ripe banana, peeled and cut into 1-inch pieces
  • 1 cup frozen berries
  • 1/2 cup low fat plain Greek yogurt
  • 1/2 cup pomegranate juice, plus more if necessary
  • 4 teaspoons honey


  1. Combine all of the ingredients in a blender and purée until smooth. Depending on the type of blender you have, you may need to stop and stir occasionally to help it along.
  2. If the mixture is too thick, add 2 tablespoons more pomegranate juice and blend again. Pour into glasses and serve cold.
  3. Enjoy

Nutritional  Information: (per 2 servings)

Saturated fat:1g