Blueberry is a tiny superfood packed with vitamins and antioxidants. Surprisingly, this superfruit provides us with the most significant nutrients our body needs. A popular summer fruit, blueberries are small and plump berries with sweet and juicy texture. Its color variety ranges from indigo to deep purple. Throughout many years, consumption of blueberries is linked with great health benefits sought after by health enthusiasts. In this article, we will be discussing the nutritional facts about blueberries.
The Origin of Blueberry
Today, blueberries are widely cultivated across the United States and Europe. Due to its delicious flavor and promised health benefits, blueberries have become a popular fruit loved by many across the globe, especially during summer.
Historically, the blueberries’ cultivation dates back in the 20th century when a farmer’s daughter in New Jersey decided to collaborate with a certain botanist to breed and farm this fruit.
In 1961, after several and rigorous breeding processes, the first harvest of blueberries became successful. This event sparked the popularity and demand of blueberries that later made it earned the label – superfood.
Nutrient Facts about Blueberries – Nutrient in One Cup of Blueberries
Despite the sheer size of blueberries, this fruit holds an incredible amount of essential nutrients while containing the least number of calories.
In fact, a cup of blueberries (148 grams) only contains an approximate 84 calories, while having these primary 5 amazing nutrients and benefits:
1. Dietary Fiber – 4 grams / Cup of Blueberries
A cup of blueberries contains 4 grams or 14.4 percent of Reference Daily Intake (RDI) of dietary fiber. In other words, eating blueberries helps in lowering the risks of having heart disease, diabetes, and other types of cancer.
Dietary fiber is a popular nutrient consumed to ease constipation and to maintain a healthy weight. Thus. for those who wish to have a healthy diet, a nutrient fact about blueberries is that they have a significant amount of dietary fiber.
2. Vitamin C – 14.4mg / Cup of Blueberries
Also known as Ascorbic Acid, Vitamin C is one of the most effective nutrients that boost the human body’s immune system. Consequently, it generally protects our health from various diseases, such as stroke, eye and cardiovascular illnesses, and other immunity deficiencies.
A serving of blueberries contains 14.4 mg of Vitamin C. This serving translates to 24 percent of the Reference Daily Intake (RDI). Thus, enjoying a daily cup of blueberries promises a longer and healthier life.
3. Vitamin K – 28.6 mcg / Cup of Blueberries
Commonly found in green and leafy vegetables, Vitamin K is essential in preventing the weakening of bones and thinning of blood clotting.
A cup of blueberries is also a rich source of Vitamin K as it contains 28.6 mcg or 36 percent of RDI.
4. Vitamin E – Small Amount / Cup of Blueberries
Popularly used as a supplement, Vitamin E is mostly used to treat deficiencies of Vitamin E. Basically, this type vitamin dissolves fat and thus is widely used to avoid the following diseases: chest pain, heart attack, high blood pressures, among many others.
Further, Vitamin E is also used as treatment against nervous system disorders, such as dementia and Alzheimer’s disease. Some women also refer to this vitamin for complications like eclampsia, premenstrual and menopausal syndromes, and hot flashes due to breast cancer, among many others.
A nutritional fact about blueberries is that it contains a large amount of Vitamin E, which is great for the disorders and health problems mentioned in previous paragraphs.
5. Magnesium – 9mg / Cup of Blueberries
Like Vitamin C, Magnesium also boosts the immune system. It regulates blood glucose level which consequently results in healthy production of energy and protein.
Aside from these key nutrients, blueberries also hold these other small amounts of essential nutrients, such as Calcium, Potassium, Folate, and Vitamin A.
Indeed, blueberry is a nutrient-dense fruit – a superfruit.
Powerhouse of Antioxidants
Besides numerous nutrients, blueberries are also packed with antioxidants which protect our bodies from damage and diseases caused by free radicals.
Also known as free-radical scavengers, free radicals are unsafe molecules produced by the body as an adverse reaction to pressures, such as environment or circumstances.
Interestingly, blueberries are also rich with the following beneficial antioxidants:
- Anthocyanins – reduces the risk of suffering from heart disease, Anthocyanins is found to be concentrated in the skin of blueberries.
- Quercetin – helps in reducing the risk of heart disease and lowering blood pressure.
- Myricetin – prevents cancer and diabetes.
A powerhouse of both nutrients and antioxidants, blueberries have a lot of proven health benefits desired by many people.
Blueberries are a perfect alternative to your usual sweets or snacks. After all, its daily intake will boost your overall well-being.
In fact, you can enjoy blueberries in more ways that eating them on their own. Blueberries may be added generously to yogurt and smoothies or even to breakfast cereals.
In the end, blueberry is a superfruit which can boost your performance and improve your overall health condition.
I hope that this article on the blueberries nutrient facts was helpful. If you are interested, visit the health facts page!