Roses are red, blueberries are…

Blueberries in bowls against a bright background

Yep, they’re blue. (And blue is our favorite color here at UTSW.)

And in case you didn’t know, July is National Blueberry Month. It’s the peak of blueberry season, so it’s time to enjoy all the advantages of a blueberry-rich diet.

One cup of blueberries provides 24 percent of the daily value (based on a 2,000-calorie per day diet) of vitamin K, 16 percent of the daily value for vitamin C, and health-protecting phytochemicals (in particular anthocyanins and phenolic acids). Anthocyanins are antioxidants and the pigments that give blueberries their beautiful deep blue color. 

Registered Dietitian and Associate Professor Susan Rodder

We asked Registered Dietitian and Associate Professor Susan Rodder to share her favorite things about blueberries. She gave us three (and a couple of bonus recipes):

  1. In a recent randomized double-blind, parallel study of 38 healthy older adults 60 to 75, the equivalent of 1 cup of blueberries consumed daily for 90 days significantly increased levels of circulating phenolic compounds and improved cognition.  
  1. In an analysis of the berry consumption of more than 16,000 women over the age of 70, participants who consumed two or more 1/2-cup servings of strawberries or blueberries weekly experienced slower mental decline.
  1. Although people with diabetes are often hesitant to consume fruits due their carbohydrate content, blueberries may lower hemoglobin A1C. In a recent double-blind, parallel study of 52 male U.S. veterans, the equivalent of 1 cup of blueberries consumed daily for eight weeks lowered hemoglobin A1C, triglycerides, aspartate transaminase and alanine transaminase, all parameters that may benefit cardiometabolic health.

If Ms. Rodder hasn’t yet convinced you that blueberries are the best, give these recipes a try. If you do, take a picture and send it to today@utsouthwestern.edu (maybe we’ll share your blue creation in a future edition of Today@UTSW).

Blueberry Breakfast Shake

Servings: 2

  • 1 cup fresh or ½ cup frozen blueberries
  • 2-4 tablespoons uncooked oats
  • 1 scoop plain or whey protein powder
  • 6 ounces low-fat, no sugar added vanilla yogurt
  • ¾ cup low-fat plant or dairy milk
  • ½ banana
  • Chia/flaxseeds

Place all ingredients in a blender and blend until smooth. If it’s too thick, add another 2-4 tablespoons of milk. Serve immediately.

Blueberry Bibb Salad

Servings: 4

  • 1 head bibb, butterhead, or Boston lettuce, torn to bite-sized pieces
  • ¾ cup blueberries
  • 1 bunch scallions, sliced
  • ½ cup goat cheese
  • 1/3 cup walnuts or pecans (pieces)
  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons water
  • ½ tablespoon Dijon mustard

Top lettuce with blueberries, scallions, goat cheese, and nuts. In a small bowl, whisk oil, vinegar, water, and mustard and toss over salad to coat. Serve immediately.