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Blueberry Nutrition

A popular choice with nutritionists, blueberry nutrition has had lots of positive press over the years with some nutritionists believing that if you make only one change to your diet, it should be to add blueberries.

Blueberry Nutrition

  • Blueberries are a powerhouse of nutrients and rate very high when it comes to antioxidant capability. Research carried out at the US Department of Agriculture discovered that blueberries had the highest antioxidant capacity of 40 tested fruits and vegetables.

  • Packed full of antioxidant phytonutrients called anthocyanidins (the blue pigment of blueberries), which help to:

    • Neutralise free radical damage to the collagen matrix of cells and tissues that can lead to varicose veins, ulcers, heart disease, cancer, cataracts and hemorrhoids.

    • Improve the support structures in the veins and vascular system.

    • Promotes the effects of vitamin C in the diet.

    • Form a more stable collagen matrix.

  • Blueberry nutrition contains around 38% more antioxidant anthocyanins than red wine.

  • Blueberries help to protect the brain from oxidative stress and may reduce the effects of Alzheimers disease and dementia.

  • A US university study showed that blueberries slow down mental ageing. Around 100g of blueberries per day can stimulate the growth of new brain cells.

  • Blueberry nutrition also contains another potent antioxidant called ellagic acid, which is thought to prevent abnormal cellular changes which may cause cancer.

  • Blueberries are also high in the soluble fibre pectin, which has been shown to lower cholesterol and to prevent bile acid from being turned into a possible cancer causing form.

  • Phenolic compounds in blueberries can stop colon cancer cell reproduction.

  • Blueberry nutrition also contains a flavonoid called kaempferol which can help to prevent ovarian cancer in women.

  • Blueberries contain tannins, which act as astringents in the digestive system to reduce inflammation.

  • Similar to cranberries, blueberry nutrition can prevent infectious bacteria from clinging to the wall of the gut, bladder and urethra, and offer protection against cystitis.

  • Blueberries contain polyphenols, which combat the effects of free radicals, a key cause of wrinkles, and so keep skin looking younger for longer. They also help the body to make collagen, which keeps skin supple.

  • Blueberries are a good source of vitamin K which plays a part in blood clotting and bone health. Vitamin K can also help protect against liver and prostate cancer.

  • A cupful of blueberries contains around 84 calories.



    THE FULL NUTRITIONAL VALUE OF BLUEBERRIES:

    Blueberries, raw

    Refuse: 5%  (Stems and green or spoiled berries)
    Scientific Name:  Vaccinium spp.
    NDB No: 09050 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup
    -------
    148g
    Proximates
    Water
    g
    124.63
    Energy
    kcal
    84
    Energy
    kJ
    355
    Protein
    g
    1.10
    Total lipid (fat)
    g
    0.49
    Ash
    g
    0.36
    Carbohydrate, by difference
    g
    21.45
    Fiber, total dietary
    g
    3.6
    Sugars, total
    g
    14.74
    Sucrose
    g
    0.16
    Glucose (dextrose)
    g
    7.22
    Fructose
    g
    7.36
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Starch
    g
    0.04
    Minerals
    Calcium, Ca
    mg
    9
    Iron, Fe
    mg
    0.41
    Magnesium, Mg
    mg
    9
    Phosphorus, P
    mg
    18
    Potassium, K
    mg
    114
    Sodium, Na
    mg
    1
    Zinc, Zn
    mg
    0.24
    Copper, Cu
    mg
    0.084
    Manganese, Mn
    mg
    0.497
    Selenium, Se
    mcg
    0.1
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    14.4
    Thiamin
    mg
    0.055
    Riboflavin
    mg
    0.061
    Niacin
    mg
    0.619
    Pantothenic acid
    mg
    0.184
    Vitamin B-6
    mg
    0.077
    Folate, total
    mcg
    9
    Folic acid
    mcg
    0
    Folate, food
    mcg
    9
    Folate, DFE
    mcg_DFE
    9
    Choline, total
    mg
    8.9
    Betaine
    mg
    0.3
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    4
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    47
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    80
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    118
    Vitamin E (alpha-tocopherol)
    mg
    0.84
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.01
    Tocopherol, gamma
    mg
    0.53
    Tocopherol, delta
    mg
    0.04
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    28.6
    Lipids
    Fatty acids, total saturated
    g
    0.041
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.025
    18:0
    g
    0.007
    Fatty acids, total monounsaturated
    g
    0.070
    16:1 undifferentiated
    g
    0.003
    18:1 undifferentiated
    g
    0.070
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.216
    18:2 undifferentiated
    g
    0.130
    18:3 undifferentiated
    g
    0.086
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.004
    Threonine
    g
    0.030
    Isoleucine
    g
    0.034
    Leucine
    g
    0.065
    Lysine
    g
    0.019
    Methionine
    g
    0.018
    Cystine
    g
    0.012
    Phenylalanine
    g
    0.038
    Tyrosine
    g
    0.013
    Valine
    g
    0.046
    Arginine
    g
    0.055
    Histidine
    g
    0.016
    Alanine
    g
    0.046
    Aspartic acid
    g
    0.084
    Glutamic acid
    g
    0.135
    Glycine
    g
    0.046
    Proline
    g
    0.041
    Serine
    g
    0.033
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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