By Chelsea Reinberg

Nothing screams summer to me more than fresh strawberries and blueberries so plump and juicy and bursting with flavor.

In fact, many others around the nation agree with me as we have a whole month, July, dedicated to blueberries and all berries! Not only do I love the taste of blueberries, but they are what some people would consider a “superfood”, or a food that has beneficial properties for good health.

So, what is all the hype around blueberries? Studies have shown that eating even as little as one-third cup of blueberries a day is associated with reduced disease risk. These benefits can be linked to the purple blue hue of the blueberries which are known as anthocyanins. They are a group of antioxidants responsible for keeping our cells healthy. In fact, regularly consuming blueberries may have the following benefits:

• Reduced risk of chronic disease, including cardiovascular disease and type 2 diabetes
• Improved cognitive function, such as switching between tasks and memory
• Delayed Alzheimer’s disease
• Improved insulin sensitivity to help better regulate blood sugars
• Reduced cellular damage
• Improved weight management
• Improved lipid profile, including lower low-density lipoprotein (LDL), cholesterol, triglycerides, and high-density lipoprotein (HDL)
• Reduced inflammation

One cup of blueberries packs a nutrition punch providing nearly 20% of the recommended intake of vitamin C, about 15% recommended daily fiber intake and 34% of daily vitamin K.

My favorite way to eat blueberries is mixed in with some yogurt, granola and nuts. But there are endless ways to enjoy these tasty berries! You can add them to your favorite cold cereal, oatmeal, sprinkle on salad, in a smoothie, mixed in with pancake or muffin batter, baked in a crisp or even as simple as grabbing a handful and popping them one-by-one into your mouth while enjoying the sweet scents and memories of summertime.

Johnson County Fair

Summertime and blueberries go hand and hand, but do you know what else reminds me of summertime? The Johnson County Fair! Be sure to mark your calendars to attend the upcoming county fair from July 30 to Aug. 5 in downtown Gardner. Admission is free to the fairgrounds, 136 E. Washington St.

The parade returns to the fair on Aug. 5, after being canceled last year due to road construction, and throughout the week you can find a variety of fun activities to do and see. Be sure to stop by the 4-H exhibit building to check out all the hard work from our youth on their projects or attend one of the livestock shows!

More information about the county fair, including a schedule of events, is available at jocokansasfair.com. Have food, nutrition or health questions? Contact us at foodhelp@jocogov.org.

Chelsea Reinberg is the nutrition, food safety and health agent at the Johnson County K-State Research and Extension Office.