The mild-mannered, unassuming blueberry is actually a superstar among fruits;
so much so, in fact, the United States Department of Agriculture proclaimed
in 2003 that
is National Blueberry Month.
ATRIO Health Plans is a big believer in the good-health-good-diet connection,
and there's no debating that fruit is an important component of a
healthy diet. That's why ATRIO Health Plans is happy to share the
benefits of blueberries, along with a yummy recipe for
The Benefits of Blueberries
This is peak season for blueberries, so there's no better time to enjoy
these tasty spheres that serve up a bounty of health benefits, including:
Antioxidants Abound–Blueberries are one of the best sources of antioxidants, which are compounds
that fight harmful free radicals. Antioxidants not only can prevent cell
damage, but also can protect against several chronic diseases, such as
heart disease and diabetes.
Brain Booster–Preserving brain health, particularly as we age, is a top priority. With
that goal in mind, several studies have pointed to the power of blueberries
to improve memory and cognition.
Inflammation Fighter–The high antioxidant content of blueberries also is credited with curbing
inflammation, and it's well documented that chronic inflammation plays
a pivotal role in many diseases. In fact, the scientific consensus is
that inflammation contributes to a wide range of conditions, including
some cancers, autoimmune disorders, heart disease, and even depression.
Fiber Provider–Blueberries are rich in fiber and low in calories. Not only will they help
keep the pounds at bay, but blueberries also promote regularity and healthy
Heart Health–Research has shown that eating blueberries may help reduce heart disease
risk factors. A 2015 study, for example, found that eating blueberries
daily for eight weeks resulted in participants experiencing lower blood
pressure and less arterial stiffness. Another study reported that blueberry
supplements contributed to decreases in blood pressure and LDL (bad) cholesterol,
two major risk factors for heart disease.
Belly Fat Be Gone–Another scientific study concluded that blueberries may help you burn belly
fat by igniting genes that are programmed to pave the way for leaner body
composition. It was additionally found that consuming a low-fat diet turbocharged
the health benefits of blueberries.
- 2 tablespoons vegetable oil
- 1 ½ cups fresh blueberries
- 1 cup + 1 teaspoon all-purpose flour
- 1 cup yellow cornmeal
- 1/3 cup light brown sugar
- 1 tablespoon baking powder
- ½ teaspoon salt
- 1 large egg, lightly beaten
- 2/3 cup milk
- ½ cup vegetable oil
- ½ teaspoon vanilla extract
- Preheat oven to 400° and grease an 8-inch square baking pan or a cake
pan with the 2 tablespoons of vegetable oil. Place pan in oven while it heats.
- Toss blueberries with 1 teaspoon of flour and set aside.
- Combine flour, cornmeal, sugar, baking powder, and salt in a large bowl.
Stir with a whisk to evenly combine ingredients.
- In a medium bowl, mix egg, milk, vegetable oil, and vanilla extract. Whisk well.
- Add wet ingredients to dry and stir until dry ingredients are moistened.
Gently fold in blueberries. Pour batter into prepared pan and bake for
20 to 25 minutes, or until a wooden pick inserted in the center comes