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Blueberries (and blueberry juice, of course) are one of those fruits that doctors, nutritionists and other experts are
starting to call “Superfruits.”  It’s a fairly new term for low-calorie
fruits that are packed with several key nutrients, including antioxidants,
fiber, vitamins and minerals.  Açaí berries, apples, blackberries,
cherries, cranberries, grapes, kiwi, pomegranates, raspberries and tomatoes are
a few of the other Superfruits. 

Although all Superfruits
are healthy, wholesome and deliciously nutritious, each one has its own
individual nutritional profile.

For example,
here’s the raw blueberry nutritional
profile + benefits:

• Not
  many calories.  There are only
  about 40 calories in each half-cup serving of fresh blueberries.
• Insignificant
  protein and fat.  The
  vast majority of calories in a serving of blueberries come from
  carbohydrates.
• Vitamin
  A.  Blueberries are a good
  source of vitamin A (an important antioxidant), but they’re an even better
  source of other nutrients.
• Vitamin
  C.  For example,
  that little blueberry you’re holding in your hand is packed with vitamin
  C, a key antioxidant and a vitamin that’s essential for your overall
  health.
• Vitamin
  K.  Essential for blood
  coagulation and clotting.
• Manganese.  Another antioxidant that
  promotes a healthy body.  It also helps raise your
  metabolism.  
• Potassium.  An electrolyte that’s
  essential not just for a healthy body, but for life itself.  Its
  functions include maintaining the proper electrical charge in your
  intercellular fluid and helping to regulate the rhythm of your heart.
• Anthocyanins. 
  Important for their role in
  staving off certain chronic diseases, many types of produce contain
  anthocyanins.  These are another type of antioxidant and are present
  in especially high levels in blue, purple and red foods – like
  blueberries, for example (anthocyanins are also what gives blueberries
  their blue color).  Research has shown that a diet which includes at
  least two servings of blueberries per week can significantly reduce your
  risk of developing Type II diabetes. 
• Fiber.  Raw blueberry is a good
  source of dietary fiber.  Increasing your fiber intake adds bulk to
  your diet, helps you feel full faster, and aids your digestive system.

Other blueberry juice benefits

Blueberries have been studied a lot.  In one study, done by the Journal of Neuroscience, shows the potential reversal of age-related impairments in memory and motor skills. 

The most important benefit they offer is that they are a super rich source of antioxidants and phytonutrients.  Antioxidants can do amazing things for our health and our looks. They help your body neutralize and remove free radicals from your bloodstream.

A lot of us
enjoy the flavor of blueberries and we know they’re good for us.  That’s
why so many of us sprinkle a few on top of our morning breakfast cereal. 
It’s one of the reasons blueberry yogurt has become so popular.  It’s also
why so many kids as well as adults love blueberry pancakes and blueberry pie or
cobbler (yes, I know those last two aren’t the best ways to get more
blueberries into your diet, but they make good examples).  Lots of us eat
blueberries in one form or another at least every couple of weeks or so.

Unfortunately,
that’s not nearly often enough.

If you’re like
most of us, the problem isn’t that you dislike the blueberry
– nope, the problem’s always been getting enough of them into
your diet.

What’s the
answer to the dilemma?  How can you get enough of these blueberries into
your system to make a difference?  After all, you probably don’t want to eat
three quarts of berries every other day (I exaggerate, but you get the point).

It’s
simple:  make some refreshing blueberry juice.

If you juice
your blueberries instead of eating them whole, you’ll still get the benefit of
all their natural goodness.  And blending them is a good idea, too.

If straight
blueberry juice wouldn’t be your cup of tea, consider adding in other fruits,
like apples, blackberries or cranberries.  The blended juice you create
will be healthy, wholesome, nutritious, refreshing and delicious.  And
you’ll be able to take advantage of the different nutritional profiles of those
other fruits in addition to getting the benefits of the nutrients that are
present in blueberries. 

Whole
blueberries are more difficult to digest than blueberry juice (with or without
the juice from other berries and fruits).  It will be easier for your body
to absorb the nutrients in the juice than if they were still locked inside the
whole berries.  You’ll feel healthier and more energetic because your body
will get the full benefit of this superfruit’s amazing benefits. 

One bad thing about juicing blueberries + how to juice blueberries

Juicing most
fruits and veggies is actually pretty easy.  Blueberries are an exception
and don’t juice easily because they’re so soft.  They also don’t yield a
lot of juice.  Other than that, though, juicing
blueberries is all good.

Juicing blueberries:  The easiest way to juice blueberries is to alternate it with other firmer produce in your juicer.  For example, if you are making a blueberry, apple, cranberry juice (highly recommended), add some apples to your juicer, then blueberries, then apple, then cranberries.  By alternating the produce, it makes it easier on the juicer to extract the liquid. 

Many juicers have soft and hard knobs, augers or screens that you can adjust for optimal juicing.  Check out your juicer guide for instructions on how to do this, if you think yours has a special function.  Many of the upscale juicers do.

Blueberries pair really well with other berries, apples, pears, carrots, pineapple, melon.  They don’t always mix well with veggies, so make your blueberry juice a fruit juice, and add some greens to balance it out and get more of a nutritional boost.  Spinach and kale are the best greens to mix with blueberries, in my opinion.

Blending blueberries:  Blending blueberries into a smoothie is amazing, too.  For a quick drink, I like to pair them up with a banana, a few greens like spinach, a little almond milk and a date for added sweetness.  They also blend well with other berries like strawberries or blackberries. 

When they are in season, I like to wash and freeze them for use in winter months when they aren’t available.  They are also easy to find in the frozen organics section of most supermarkets.  While you can’t use frozen berries in your juicer, it’s a great option for smoothies.

The humble
little blueberry contains a lot of amazing health benefits.  Include them in your daily juicing or blending routine for an antioxidant boost.

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