Happy National Blueberry Month!

July is National Blueberry Month! Blueberries are full of nutrients and can be eaten freshly picked or in a variety of delicious recipes. There are many possible health benefits to blueberries. In honor of National Blueberry Month, Our health clinics at the Lake of the Ozarks will be giving you possible health benefits to eating blueberries.

Fighting Wrinkles

Your skin's support system is collagen.Collagen relies on Vitamin C to work as an antioxidant to help prevent damage caused by the sun. Did you know that just 1 cup of blueberries provides almost a quarter of your daily need for Vitamin C? 

Weight Loss Management

Dietary fiber is an important factor in weight loss. High fiber foods reduce your appetite and make you feel fuller for longer. Blueberries are a great source of fiber.

Improving Your Mental Health

Studies have shown that blueberries can reduce the risk of getting Parkinson's disease, a chronic and progressive movement disorder resulting from cell death in parts of the brain. 

Warding Off Potential Heart Disease

The fiber within blueberries helps lower the amount of cholesterol in your blood, thus decreasing the risk of heart disease. Blueberries consist of:

• fiber
• potassium
• folate
• vitamin C
• vitamin B6

This coupled with the blueberries lack of cholesterol, both support heart health.

Managing Your Diabetes (If You Have Diabetes)

Studies have shown that those with type 2 diabetes who consume high fiber diets have improved blood sugar. Those who have type 1 diabetes who consume high fiber foods have lower blood glucose levels. One cup of blueberries consists of 3.6 grams of fiber!

Maintaining Your Healthy Bones

Blueberries have:

• iron 
• phosphorous
• magnesium
• calcium
• manganese
• zinc
• vitamin K

All of which contribute to building and maintaining and contributing bone strength and structure.

Lowering Your Blood Pressure

Blueberries are naturally free of sodium. They also contain potassium, calcium, and magnesium, which have been known to decrease blood pressure. In order to lower your blood pressure, it is essential that you maintain low sodium.

Healthy, Delicious Dishes To Make that Contain Blueberries

There are so many delicous things to try that have blueberries. How about one of the following?

• breakfast smoothie
• blueberry muffins
• energy bars
• yogurt
• granola
• freeze blueberries in ice cubes to put in water, (flavored water)
• chicken and blueberry pasta

You may search recipes for any of these delicious options online or you may just try adding blueberries to one of the options listed above, For example, if you already have store bought yogurt, try adding blueberries for some more fiber.

Central Ozarks Medical Center is committed to leading the way to healthier communities, part of that is supporting a healthy eating culture. Eating blue berries is a great, healthy choice. For health care questions or if you have a specific health care need, please call one of our convenient mid-Missouri health clinic locations.



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