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Blueberry Nutrition
the nutritional value of blueberries and full blueberry nutrition information...
Blueberries have been called the ultimate superfood with some nutritionists believing that if you make only one change to your diet, it should be to add blueberries.
Blueberries are a powerhouse of nutrients and rate very high when it comes to antioxidant capability. Research carried out at the US Department of Agriculture discovered that blueberries had the highest antioxidant capacity of 40 tested fruits and vegetables.
Packed full of antioxidant phytonutrients called anthocyanidins (the blue pigment of blueberries), which help to:
- Neutralise free radical damage to the collagen matrix of cells and tissues that can lead to varicose veins, ulcers, heart disease, cancer, cataracts and hemorrhoids.
- Improve the support structures in the veins and vascular system.
- Promotes the effects of vitamin C in the diet.
- Form a more stable collagen matrix.
Blueberries contain around 38% more antioxidant anthocyanins than red wine.
Blueberries help to protect the brain from oxidative stress and may reduce the effects of Alzheimers disease and dementia.
A US university study showed that blueberries slow down mental ageing. Around 100g of blueberries per day can stimulate the growth of new brain cells.
Blueberries also contain another potent antioxidant called ellagic acid, which is thought to prevent abnormal cellular changes which may cause cancer.
Blueberries are also high in the soluble fibre pectin, which has been shown to lower
cholesterol
and to prevent bile acid from being turned into a possible cancer causing form.
Phenolic compounds in blueberries can stop colon cancer cell reproduction.
Blueberries also contain a flavonoid called kaempferol which can help to prevent ovarian cancer in women.
Blueberries contain tannins, which act as astringents in the digestive system to reduce inflammation.
Similar to cranberries, blueberries can prevent infectious bacteria from clinging to the wall of the gut, bladder and urethra, and offer protection against cystitis.
Blueberries contain polyphenols, which combat the effects of free radicals, a key cause of wrinkles, and so keep skin looking younger for longer. They also help the body to make collagen, which keeps skin supple.
Blueberries are a good source of vitamin K which plays a part in blood clotting and bone health. Vitamin K can also help protect against liver and prostate cancer.
A cupful of blueberries contains around 84 calories.
THE FULL NUTRITIONAL VALUE OF BLUEBERRIES:
Blueberries, rawRefuse: 5% (Stems and green or spoiled berries)
Scientific Name: Vaccinium spp.
NDB No: 09050 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
148g
| | Proximates
|
|
Water
|
g
|
124.63
|
|
Energy
|
kcal
|
84
|
|
Energy
|
kJ
|
355
|
|
Protein
|
g
|
1.10
|
|
Total lipid (fat)
|
g
|
0.49
|
|
Ash
|
g
|
0.36
|
|
Carbohydrate, by difference
|
g
|
21.45
|
|
Fiber, total dietary
|
g
|
3.6
|
|
Sugars, total
|
g
|
14.74
|
|
Sucrose
|
g
|
0.16
|
|
Glucose (dextrose)
|
g
|
7.22
|
|
Fructose
|
g
|
7.36
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
0.04
| | Minerals
|
|
Calcium, Ca
|
mg
|
9
|
|
Iron, Fe
|
mg
|
0.41
|
|
Magnesium, Mg
|
mg
|
9
|
|
Phosphorus, P
|
mg
|
18
|
|
Potassium, K
|
mg
|
114
|
|
Sodium, Na
|
mg
|
1
|
|
Zinc, Zn
|
mg
|
0.24
|
|
Copper, Cu
|
mg
|
0.084
|
|
Manganese, Mn
|
mg
|
0.497
|
|
Selenium, Se
|
mcg
|
0.1
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
14.4
|
|
Thiamin
|
mg
|
0.055
|
|
Riboflavin
|
mg
|
0.061
|
|
Niacin
|
mg
|
0.619
|
|
Pantothenic acid
|
mg
|
0.184
|
|
Vitamin B-6
|
mg
|
0.077
|
|
Folate, total
|
mcg
|
9
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
9
|
|
Folate, DFE
|
mcg_DFE
|
9
|
|
Choline, total
|
mg
|
8.9
|
|
Betaine
|
mg
|
0.3
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
4
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
47
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
80
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
118
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.84
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.01
|
|
Tocopherol, gamma
|
mg
|
0.53
|
|
Tocopherol, delta
|
mg
|
0.04
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
28.6
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.041
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.025
|
|
18:0
|
g
|
0.007
|
|
Fatty acids, total monounsaturated
|
g
|
0.070
|
|
16:1 undifferentiated
|
g
|
0.003
|
|
18:1 undifferentiated
|
g
|
0.070
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.216
|
|
18:2 undifferentiated
|
g
|
0.130
|
|
18:3 undifferentiated
|
g
|
0.086
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.004
|
|
Threonine
|
g
|
0.030
|
|
Isoleucine
|
g
|
0.034
|
|
Leucine
|
g
|
0.065
|
|
Lysine
|
g
|
0.019
|
|
Methionine
|
g
|
0.018
|
|
Cystine
|
g
|
0.012
|
|
Phenylalanine
|
g
|
0.038
|
|
Tyrosine
|
g
|
0.013
|
|
Valine
|
g
|
0.046
|
|
Arginine
|
g
|
0.055
|
|
Histidine
|
g
|
0.016
|
|
Alanine
|
g
|
0.046
|
|
Aspartic acid
|
g
|
0.084
|
|
Glutamic acid
|
g
|
0.135
|
|
Glycine
|
g
|
0.046
|
|
Proline
|
g
|
0.041
|
|
Serine
|
g
|
0.033
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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