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Healing Properties of Blueberries

It’s small, it’s blue, it’s packed with vitamins, minerals and health. What is it? The blueberry of course!

  Don’t let the small size fool you. The blueberry is a mighty defense against disease! Not only does the blueberry have a high ORAC value to fight against cancer, it’s also packed with other nutrients for every other part of your health.

   One cup of fresh blueberries comes in at only 83 calories! See the chart below for all of the nutrition info:

Nutrients1 cup fresh1 cup canned, heavy syrup packed1 cup unthawed, sweetened frozen
Weight 145 grams 256 grams 230 grams
Calories 83 225 186
Protein 1.07 grams 1.66 grams 0.92 grams
Lipid (fat) 0.48 grams 0.84 grams 0.30 grams
Carbohydrate, by difference 21.01 grams 56.47 grams 50.48 grams
Fiber, total dietary 3.5 grams 4.1 grams 5.1 grams
Sugars, total 14.44 grams 52.38 grams 45.36 grams
Sucrose 0.16 grams    
Glucose (dextrose) 7.08 grams    
Fructose 7.21 grams    
Starch 0.04 grams    
Calcium 9 mg 13 mg 14 mg
Iron 0.41 mg 0.84 mg 0.90 mg
Magnesium 9 mg 10 mg 5 mg
Phosphorus 17 mg 26 mg 16 mg
Potassium 112 mg 102 mg 138 mg
Sodium 1 mg 8 mg 2 mg
Zinc 0.23 mg 0.18 mg 0.14 mg
Copper 0.083 mg 0.136 mg 0.090 mg
Manganese 0.487 mg 0.520 mg 0.603 mg
Selenium 0.1 mcg 0.3 mcg 0.5 mcg
Vitamin C, total ascorbic acid 14.1 mg 2.8 mg 2.3 mg
Thiamin 0.054 mg 0.087 mg 0.046 mg
Riboflavin 0.059 mg 0.136 mg 0.120 mg
Niacin 0.606 mg 0.289 mg 0.582 mg
Pantothenic acid 0.180 mg 0.228 mg 0.287 mg
Vitamin B-6 0.075 mg 0.092 mg 0.136 mg
Folate, total 9 mcg 5 mcg 16 mcg
Folate, food 9 mcg 5 mcg 16 mcg
Folate, DFE 9 mcg_DFE 5 mcg_DFE 16 mcg_DFE
Vitamin A, IU 78 IU 92 IU 113 IU
Vitamin A, RAE 4 mcg_RAE 5 mcg_RAE 5 mcg_RAE
Vitamin E (alpha-tocopherol) 0.83 mg 0.97 mg 1.20 mg
Tocopherol, beta 0.01 mg    
Tocopherol, gamma 0.53 mg    
Tocopherol, delta 0.04 mg    
Vitamin K (phylloquinone) 28.0 mcg 16.4 mcg

40.7 mcg

 Health Benefits of Blueberries

Antioxidants – Researchers at the USDA Human Nutrition Center (HNRCA) have found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products of metabolism called “free radicals” that can lead to cancer and other age related diseases.

Anthocyanin — the pigment that makes the blueberries blue — is thought to be responsible for this major health benefit.

Anti-Aging – In another USDA Human Nutrition Center (HNRCA) lab, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans. Again, the high antioxidant activity of blueberries probably played a role.

Disease Prevention – Blueberries may reduce the build up of so called “bad” cholesterol that contributes to cardiovascular disease and stroke, according to scientists at the University of California at Davis. Antioxidants are believed to be the active component.

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  1. very informative. thanks!

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