With just 80 delicious calories per cup and virtually no fat, blueberries offer us many important nutrition and health benefits.1
Blueberries are an excellent source of vitamin C.
In fact, a serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C is
needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the
absorption of iron and promotes a healthy immune system.1, 2
Blueberries are a good source of dietary fiber.
Government surveys tell us that there is not enough fiber in our diet. A diet high in fiber contributes
to heart health, helping to keep cholesterol in check. Fiber also aids in digestions and helps maintain
regularity.1, 2
Blueberries are an excellent source of manganese.
Manganese plays an important role in the development of bones and in the metabolism of protein, carbohydrate
and fat.3
Blueberries contain substances that have antioxidant properties.
Antioxidants help neutralize free radicals which are unstable molecules linked to the development of a number
of diseases including cancer, cardiovascular disease and other age-related conditions such as Alzheimer's.
According to the USDA database of the antioxidant activity of selected foods (ORAC values), blueberries rank
among the highest on a per serving basis. The antioxidant capacity of blueberries is 6,552 micromoles TE/100g.4
Substances in blueberries called polyphenols, specifically anthocyanins that give blueberries their blue hue,
are the major contributors to the antioxidant activity of blueberries.7
You'll find downloadable information about the health benefits of blueberries in the
RESOURCE LIBRARY.
- National Nutrient Database for Standard Reference. Release 20 U.S. Department of Agriculture-ARS 2006.
- Medline Plus Medical Dictionary Online. U.S. National Library of Medicine. NIH.
- Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Chapter 10 Manganese.
- Oxygen Radical Absorbance Capacity(ORAC) of Selected Foods--2007. Nutrient Data Laboratory Beltsville Human Nutrition Research Center (BHNRC) Agricultural Research Service (ARS)U.S. Department of Agriculture)
- Guide to Nutrition Labeling and Education Act Requirements. U.S. Food and Drug Administration.1994
- Dietary Guidelines for Americans. US Department of Agriculture nad US Department of Health and Human Services 2005
- Prior, R.L. et al J Agric Food Chem. 1998, 46: 2686-93)
