Boost Your Smoothie: Add Blueberries

WRITTEN BY: BodyChangers
Monday, June 2nd, 2014

Way back when, some of the first settlers to the United States used this power-packed fruit to help treat coughs, colds, and other ailments. Certainly, they knew what they were doing. Blueberries are jam packed with all sorts of nutrients, and have been known to help improve your health in a big way. And, they’re delicious!

Blueberries are low calorie, rich in Vitamin C, and high in antioxidants. Learn more. #smoothies Click To Tweet

Here’s a quick breakdown of the nutritional benefits of blueberries:

  • Have the highest level of antioxidants out of any fruit. The high levels of antioxidants can help neutralize free radicals, which have been linked to the development of certain types of cancer, heart disease, and conditions associated with aging.
  • Low in calories and fat, and high in fiber. There’s only about 80 calories in one cup, plus almost no fat. And one handful of blueberries has enough fiber to meet your daily requirement.
  • Rich in vitamin C. One cup gives you about 25 percent of your daily value. And who just eats one cup of blueberries?
  • They have anthocyanins. Remember these from biology class? These flavonoids, which occur naturally in blueberries, may help counter the buildup of plaque in your arteries and improve heart health.

Here’s a simple smoothie recipe featuring blueberries and other delicious ingredients:

Easy Blueberry Smoothie

  • 1 banana, peeled and cut into chunks
  • 1 cup blueberries
  • 6 ounces plain nonfat yogurt
  • 3/4 cup milk (soy milk, rice milk or almond milk)
  • 1 tablespoon ground flax seeds
  • 1/2 cup ice cubes, (optional)

Put all ingredients into a blender and blend until smooth. Serves two

Nutritional Information

  • 200 calories
  • 4.5g fat
  • 0g saturated fat
  • 0mg cholesterol
  • 55mg sodium
  • 36g carbohydrate
  • 6g dietary fiber
  • 23g sugar
  • 10g protein

Blueberry Infographic and Recipe Card | UPMC HealthBeat



UPMC BodyChangers is a weight loss management and support program that helps members achieve their weight loss goals and maintain a healthy lifestyle through an array of exercise classes, education and support groups, and group outings. Based at Magee-Womens Hospital of UPMC, UPMC BodyChangers creates a supportive community of like-minded individuals who want to be happy, healthy, energetic, and fit by taking better care of themselves. Read More