BLUEBERRIES
Blueberries, those small little berries pack a punch! Blueberries are part of the super fruits, and are full of micro-nutrients and antioxidants. Because blueberries can be sold in many forms, there are tons of ways to incorporate these little guys into your diet. You can find them in fresh, frozen, in jams, dried, in yogurt, smoothies, cereals, and even in baked goods. Of course, you will reap the most benefits eating them raw. Have a handful a day with breakfast or lunch for a little immune fighting benefits, anti-inflammatory products, and stress relief...not to mention, blueberries taste wonderful!
Here are a few tasty recipes you can try now:Nutrients, phytochemicals and research
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 239 kJ (57 kcal) |
| Carbohydrates | 14.5 g |
| - Dietary fiber | 2.4 g |
| Fat | 0.3 g |
| Protein | 0.7 g |
| Vitamin A | 54 IU |
| - lutein and zeaxanthin | 80 μg |
| Thiamine (vit. B1) | 0.04 mg (3%) |
| Riboflavin (vit. B2) | 0.04 mg (3%) |
| Niacin (vit. B3) | 0.42 mg (3%) |
| Pantothenic acid (B5) | 0.1 mg (2%) |
| Vitamin B6 | 0.1 mg (8%) |
| Folate (vit. B9) | 6 μg (2%) |
| Vitamin C | 10 mg (12%) |
| Vitamin E | 0.6 mg (4%) |
| Vitamin K | 19 μg (18%) |
| Calcium | 6 mg (1%) |
| Iron | 0.3 mg (2%) |
| Magnesium | 6 mg (2%) |
| Manganese | 0.3 mg (14%) |
| Phosphorus | 12 mg (2%) |
| Potassium | 77 mg (2%) |
| Zinc | 0.2 mg (2%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database | |
Blueberries have a diverse range of micronutrients, with moderate levels (relative to respective Dietary Reference Intakes) of the essential dietary mineralmanganese, vitamin C, vitamin K and dietary fiber (table).[24] One serving provides a relatively low glycemic load score of 4 out of 100 per day.
Blueberries contain anthocyanins, other pigments and various phytochemicals, which are under preliminary research for their potential role in reducing risks of diseases such as inflammation and cancer.[25][26][27][28][29][30][31] Similar to red grape, blueberries may contain resveratrol.[32]
Most studies have been conducted using the highbush cultivar of blueberries (V. corymbosum), while content of polyphenols and anthocyanins in lowbush (wild) blueberries (V. angustifolium) exceeds values found in highbush cultivars.[33]
In preliminary research, feeding blueberries to rats reduced brain damage in experimental stroke[34][35] and may cause increased production of vascular nitric oxide that influences blood pressure regulation.[36] Additional research showed that blueberry consumption in rats altered glycosaminoglycans that are vascular cell components affecting control of blood pressure.[37]
Other animal studies found blueberry consumption lowered cholesterol and total blood lipid levels, possibly affecting symptoms of heart disease.[38]
Supplementation of diets with wild blueberry juice may affect memory and learning in older adults, while reducing blood sugar and symptoms of depression.[39]
-Nutritional information provided by wikipedia.com
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