Blueberries are In Season

Part of the In Season series

Blueberries in yellow porcelain measuring cup

It’s blueberry season…

Blueberries are in season here in Georgia from June to August. This may vary a bit for you depending on where you live, but no matter where you are blueberries are the perfect summertime treat! I just love how each one bursts with a sweet, yet tart flavor, and is also filled with nutritional benefits.

Fast Facts about Blueberries

Blueberries may improve memory and brain function.

  • They are an excellent source of vitamin C, vitamin K, and manganese.
  • They are rich in antioxidants, particularly anthocyanin.
  • They are a good source of fiber.
  • They are associated with a lower risk for cardiovascular disease and may reduce blood pressure (though the results are mixed and may be more likely to reduce in people with existing hypertension rather than preventing – need more research).
  • They are anti-inflammatory and we know that reducing chronic inflammation in our bodies is important for long term health and for reducing the risk of developing diseases like diabetes, Alzheimer’s and cancer.
  • They may improve memory and brain function.
  • They may be anti-diabetic through effects on glucose management and increased insulin sensitivity.

How I Use Blueberries

  • Adding a side of blueberries to my breakfast
  • Incorporating them as part of a healthy dessert
  • Mixing them with herbs for contrasting and interesting flavors

Try this: For some fun flavor combinations, try adding basil, mint, or rosemary to your blueberries.

Looking for a blueberry dessert recipe?

Cornmeal cake with whipped cream and blueberries topped with mint spring sitting on an aqua plate.

This Cornmeal Olive Oil Cake with Blueberries in Rosemary, Mint, Vanilla Bean Honey is jam-packed with flavor without a lot of added sugar.

What’s In Season Where you live?

This website is a great resource for discovering what’s in season in any state:

Seasonal Food Guide

Sources:

Wood E , Hein S , Heiss C , Williams C , Rodriguez-Mateos A . Blueberries and cardiovascular disease prevention. Food Funct. 2019 Dec 11;10(12):7621-7633. doi: 10.1039/c9fo02291k. PMID: 31776541.

Vendrame S, Adekeye TE, Klimis-Zacas D. The Role of Berry Consumption on Blood Pressure Regulation and Hypertension: An Overview of the Clinical Evidence. Nutrients. 2022 Jun 29;14(13):2701. doi: 10.3390/nu14132701. PMID: 35807881; PMCID: PMC9268395.

Felgus-Lavefve L, Howard L, Adams SH, Baum JI. The Effects of Blueberry Phytochemicals on Cell Models of Inflammation and Oxidative Stress. Adv Nutr. 2022 Aug 1;13(4):1279-1309. doi: 10.1093/advances/nmab137. PMID: 34791023; PMCID: PMC9340979.

Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000. doi: 10.1021/jf9029332. PMID: 20047325; PMCID: PMC2850944.

Devore, E.E., Kang, J.H., Breteler, M.M.B. and Grodstein, F. (2012), Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol., 72: 135-143. https://doi.org/10.1002/ana.23594

Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.

Palma X, Thomas-Valdés S, Cruz G. Acute Consumption of Blueberries and Short-Term Blueberry Supplementation Improve Glucose Management and Insulin Levels in Sedentary Subjects. Nutrients. 2021 Apr 25;13(5):1458. doi: 10.3390/nu13051458. PMID: 33922965; PMCID: PMC8147004

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