[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2014\/06\/boost-smoothie-add-blueberries\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2014\/06\/boost-smoothie-add-blueberries\/","headline":"Boost Your Smoothie: Add Blueberries","name":"Boost Your Smoothie: Add Blueberries","description":"Blueberries are full of antioxidants and vitamin C, and they can improve heart health. Learn about their benefits and discover an easy smoothie recipe.","datePublished":"2014-06-02","dateModified":"2023-10-13","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/06\/blueberries.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/06\/blueberries.png","height":200,"width":300},"url":"https:\/\/share-dev.upmc.com\/2014\/06\/boost-smoothie-add-blueberries\/","about":["Nutrition"],"wordCount":289,"keywords":["antioxidants","blueberries","blueberry","cancer","coughs","flavonoids","Heart Health","power fruit"],"articleBody":"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. In addition — they’re delicious!Here’s a quick breakdown of the nutritional benefits of these yummy little fruits.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.Are 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.Are rich in vitamin C. One cup gives you about 25% of your daily value. And who eats just 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 Smoothie1 banana, peeled and cut into chunks1 cup blueberries6 ounces plain nonfat yogurt3\/4 cup milk (soy milk, rice milk or almond milk)1 tablespoon ground flax seeds1\/2 cup ice cubes, (optional)Put all ingredients into a blender and blend until smooth. Serves twoNutritional Information200 calories4.5g fat0g saturated fat0mg cholesterol55mg sodium36g carbohydrate6g dietary fiber23g sugar10g proteinEditor's Note: This recipe was originally published on June 2, 2014, and was last reviewed on October 13, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2014","item":"https:\/\/share-dev.upmc.com\/2014\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"06","item":"https:\/\/share-dev.upmc.com\/2014\/\/06\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Boost Your Smoothie: Add Blueberries","item":"https:\/\/share-dev.upmc.com\/2014\/06\/boost-smoothie-add-blueberries\/#breadcrumbitem"}]}]