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:
|Weight||145 grams||256 grams||230 grams|
|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|
|Glucose (dextrose)||7.08 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||
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.