Blueberries are a colorful, delicious, and nutritious fruit to include in your daily diet. Their natural sweetness and vibrant hue make them a favorite for all ages.
These delicate berries are easy for little hands to handle, making them a kid-friendly snack. Whether enjoyed fresh in smoothies or added to dishes, blueberries are both tasty and packed with nutrients.
Brighten up your meals with a splash of blue & try adding blueberries to a yogurt parfait or a green salad with strawberries, leafy greens, and low-fat cheese for a patriotic and refreshing twist.
With their beauty and health benefits, blueberries can enhance both the flavor and appearance of your favorite dishes. Don’t miss the chance to make your meals more vibrant and a little healthier today.
A Variety of Tasty Treats
There are so many delicious ways to enjoy blueberries throughout the day. Here are some ideas to inspire your next meal or snack:
- Add them to cold cereal for a fresh, fruity boost
- Bake a classic blueberry pie
- Whip up some homemade blueberry muffins
- Blend them into a smoothie with other fruits
- Layer them with low-fat yogurt and granola for a parfait
- Make a warm, comforting blueberry crisp
- Toss them into a fresh fruit salad
- Try a slice of blueberry coffee cake with your morning coffee
- Make blueberry whole wheat pancakes for a wholesome breakfast
From breakfast to dessert, blueberries add natural sweetness and nutrition to any dish!
Nutrition and Health: Why Blueberries Are a Smart Choice
According to MyPlate https://www.myplate.gov/eat-healthy/fruits half your plate should be fruits and vegetables. The fruit group is colorful, varied, and packed with essential nutrients, yet many people still fall short of the daily recommended intake of vitamins and minerals.
One key benefit of fruits like blueberries is dietary fiber, which supports digestive health, helps reduce blood cholesterol levels, and may lower the risk of heart disease. Learn more about fiber’s benefits from https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/.
The Fruit Group includes:
- All fresh, frozen, canned, dried/dehydrated fruits
- 100% fruit juice (unsweetened varieties are recommended to reduce added sugar)
Fruit can be eaten whole, sliced, mashed (puréed), or cooked. However, at least half of the fruit you consume should come from whole fruit, not just juice.
Why Blue? The Power Behind the Color
Blueberries are one of the few foods that are naturally blue in color. Their vivid hue comes from anthocyanins, a type of plant compound (flavonoid) that not only gives blueberries their color but also offers powerful antioxidant and anti-inflammatory benefits.
Several studies have linked anthocyanins to improved brain function, reduced oxidative stress, and lower risk of heart disease. Ongoing research is exploring how blueberries may support cognitive health and healthy aging.
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins – PubMed
Blueberry Nutrition Facts (per ½ cup serving)
- Calories: Approximately 42
- Cholesterol: 0 g
- Carbohydrates: 11 g
- Fiber: 1.8–2 g
- Total Sugars: Approximately 7 g
- Fat: 0 g
- Protein: 0.5 g
- Vitamin C: Approximately 12% DV
Blueberries are naturally low in calories and high in nutrients, making them an excellent choice for a healthy diet.
Reference: USDA FoodData Central – Blueberries, raw (ID: 09050)
You Can Grow Them!
If you’re inspired to grow your own blueberries, the University of Florida/IFAS Extension offers excellent resources to help you get started. These publications cover everything from planting tips to maintenance and harvesting.
Blueberry Gardener’s Guide – https://edis.ifas.ufl.edu/publication/MG359
Blueberry – https://gardeningsolutions.ifas.ufl.edu/plants/edibles/fruits/blueberries/
Clean Hands, Clean Berries: Safe Handling Tips
Practicing good hygiene is essential to prevent foodborne illnesses, especially when eating or preparing fresh produce. Always wash your hands with soap and water for at least 20 seconds before and after handling food like fruit.
When it comes to washing delicate fruits like blueberries, grapes, or cherries, follow these simple steps:
- Wait to Wash: Store berries unwashed until you’re ready to eat or use them. Washing too early can cause them to spoil faster. Where should you store them? For how long? See links below.
- Start with Clean Hands: Wash your hands thoroughly before handling any produce.
- Sort Carefully: Discard any spoiled, overripe, or moldy fruit.
- Rinse Gently: Wash the fruit under cool, running water. Rinse several times to remove dirt or residues.
- Dry Thoroughly: Pat the berries dry with a clean towel or cloth before serving.
Taking these precautions helps protect you and your family and keeps your fresh fruit delicious and safe to enjoy.
Food safety matters. https://www.cdc.gov/food-safety/prevention/index.html
Handwashing is critical to good health – https://blogs.ifas.ufl.edu/browardco/2024/01/25/handwashing-is-critical-to-good-health/
Washing Fruits and Vegetables Safely – https://extension.umn.edu/preserving-and-preparing/wash-fresh-fruits-and-vegetables
Steps to washing fresh produce – Colorado State Extension – https://www.nifa.usda.gov/sites/default/files/resource/Guide%20to%20Washing%20Fresh%20Produce508.pdf
Storing and washing fresh produce – https://extension.umaine.edu/food-health/2025/05/29/storing-and-washing-fresh-fruits-and-vegetables/
Recipes Featuring Fresh Blueberries
Just writing about sweet, juicy blueberries is enough to make anyone hungry – me included! If you’re craving something delicious too, check out these tasty recipes that showcase blueberries at their best:
Fun Facts About Blueberries
Did you know? This information is from the BC Blueberry Council. https://www.bcblueberry.com/bc-blueberry-council/news/did-you-know-10-surprising-facts-about-blueberries
Blueberries aren’t just delicious – they have a fascinating history and some cool natural traits! Here are a few fun facts:
- A Timeless Treat: People have been enjoying blueberries for over 13,000 years.
- Nature’s Star Fruit: Indigenous peoples of North America called them “star fruits” because of the five-pointed star shape found at the blossom end.
- Bountiful Bushes: A single blueberry bush can produce up to 6,000 berries in just one year!
- The Blueberry Bloom: That silvery sheen on blueberries (called the “bloom”) is a natural protective coating. It helps keep the fruit fresh, which is why you should only wash blueberries just before eating.
Healthy Habits Start with Smart Choices
Every meal, snack, and beverage you choose contributes to your overall health. Focusing on portion control, variety, and nutritional value can make a big difference over time, for families and consumers.
A diet rich in fruits, especially low-calorie options like blueberries, can help manage calorie intake while providing essential nutrients. Again, by including more fruits and vegetables in your meals, this practice may also reduce the risk of chronic diseases such as heart disease, stroke, and certain cancers. Plus, fruits like blueberries are a great source of dietary fiber, which supports digestive health. https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
So why not enjoy a serving of fresh blueberries today? They’re delicious, nutritious, and a simple way to prioritize your well-being.
Stay healthy, stay happy and enjoy the sweet taste of blueberries!
Want to learn more? Check out my UF/IFAS Extension Family and Consumer Sciences blog series.
Pineapple- A tropical treat full of flavor and fun – https://blogs.ifas.ufl.edu/browardco/2025/07/03/pineapple-a-tropical-treat-full-of-flavor-and-fun/
Terrific tomatoes-Flavor, nutrition and versatility – https://blogs.ifas.ufl.edu/browardco/2025/05/27/terrific-tomatoes-flavor-nutrition-and-versatility/
Beets: Delicious Beets – https://blogs.ifas.ufl.edu/browardco/2025/05/20/beets-delicious-beets/
An Apple a Day – https://blogs.ifas.ufl.edu/browardco/2024/12/13/does-an-apple-a-day-really-keep-the-doctor-away/
Onions – https://blogs.ifas.ufl.edu/browardco/2024/06/27/onions-onions-onions/
Avocados – https://blogs.ifas.ufl.edu/browardco/2024/05/01/delicious-avocados/
Bananas – https://blogs.ifas.ufl.edu/browardco/2024/04/17/go-bananas-on-national-banana-day/
Dietary Fiber – https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
Watermelon – https://blogs.ifas.ufl.edu/browardco/2023/07/05/sweet-and-tasty-watermelon/
Strawberries – https://blogs.ifas.ufl.edu/browardco/2023/03/27/enjoy-seasonal-strawberries/
Pumpkin – https://blogs.ifas.ufl.edu/browardco/2022/10/26/celebrate-national-pumpkin-day/
Vitamin C – https://blogs.ifas.ufl.edu/browardco/2022/05/04/orange-juice-is-one-good-source-of-vitamin-c/
Follow a rainbow for good health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/
Vitamin C – https://blogs.ifas.ufl.edu/browardco/2020/01/21/star-fruit-a-source-of-vitamin-c/
Pumpkins – Decoration or food? – https://blogs.ifas.ufl.edu/browardco/2018/10/22/pumpkins-decoration-or-food/
Mango Season – https://blogs.ifas.ufl.edu/browardco/2018/08/10/its-mango-season-in-south-florida/
Brenda Marty Jimenez, MHM, RDN, LDN, FAND is a Registered and Licensed Dietitian with a Master of Science in Human Resource Management. Her professional focus areas include disease prevention, nutrition, wellness promotion, and food safety.
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