Food Facts (13)
Every month a new interesting food fact will be listed for your health and convenience. There will be nutriental information, facts and health benefits about each special food. This issue we have Blueberries.
Blueberries
One of only three berries native to North America, the Wild Blueberry (vaccinium angustifolium) thrives in the glacial soils and northern climate found in the fields and barrens of Downeast Maine and Canada. Rich in antioxidants, Wild Blueberries have grown naturally for thousands of years.
In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. We recommend enjoying raw blueberries "rather than relying upon blueberries incorporated into baked desserts" because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.
As one of the few fruits native to North America, blueberries have been enjoyed by Native Americans for hundreds of years. They have also enjoyed great popularity around the world in cuisines from Asia to the Mediterranean.
After many years of research on blueberry antioxidants and their potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory. In a study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging.
New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant nutrients found in blueberries. These antioxidants include many different types of anthocyanins, the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations. Anthocyanins studied have included malvidins, delphinidins, pelargonidins, cyanidins, and peonidins. These findings are great news for anyone who grows, buys, or picks fresh berries in season and wants to enjoy them year round. They are also great news for anyone who has restricted access to fresh blueberries but can find them in the freezer section of the market.
Blueberries Nutritional Highlights:
Serving Size: 1 cup (148g) |
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Total Fat: 0g - 1%
Saturated Fat: 0g - 0%
Trans Fat: 0g - 0%
Cholestrol: 0mg - 0%
Calories: 84
Total Carbohydrate: 21g - 7%
Dietary Fiber: 4g -14%
Protein: 1g
Sugars: 15g
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Vitamin A: 79.9 IU - 2%
Vitamin C: 14.4mg - 24%
Vitamin E: 0.8mg - 4%
Vitamin K: 28.6mg - 36%
Thiamine: 0.1mg - 4%
Vitamin B6: 0.1mg - 4%
Folate: 8.9mcg - 2%
Calcium: 8.9mg - 1%
Iron: 0.4mg - 2%
Magnesium: 8.9mg - 2%
Potassium: 114mg - 3%
Manganese: 0.5mg - 25%
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Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs. Nutrient data source: US Department of Agriculture National Nutrient Database from Nutritiondata.com
Blueberries are packed with vitamin C.
In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries. It also promotes iron absorption and a healthy immune system.
Blueberries are dynamos of dietary fiber.
Research has shown that most of us don’t get enough fiber in our diets. Eating foods high in fiber will help keep you regular, your heart healthy and your cholesterol in check. A handful of blueberries can help you meet your daily fiber requirement. What a tasty way to eliminate this worry from your day!
Blueberries are an excellent source of manganese.
Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy – a perfect job for blueberries.
Blueberries are leaders in antioxidant activity.
According to the U.S. Department of Agriculture (USDA), blueberries are near the top when it comes to antioxidant activity per serving (ORAC values). Their capacity is impressive – click here to see how the antioxidant activity in blueberries compares to other foods. Antioxidants work to neutralize free radicals — unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s. Substances in blueberries called polyphenols, specifically the anthocyanins that give the fruit its blue hue, are the major contributors to antioxidant antioxidant activity.
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