Blueberries

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Health benefits of blueberries

  • Blueberries are very low in calories. 100 g fresh berries carry just 57 calories. Nonetheless, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
  • Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely comes from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.
  • Additionally they compose of other flavonoid anti-oxidants such as carotene-ß, lutein and zea-xanthin.
  • Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.
  • Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
  • Fresh berries carry small amount of vitamin C, vitamin A and vitamin E. Altogether, these vitamins work as potent anti-oxidants which help limit free radical mediated injury to the body.
  • The berries also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins are acting as co-factors that help in metabolism of carbohydrates, protein, and fats.
  • Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

 

See the table below for in depth analysis of nutrients:

Blueberries (Vaccinium spp)
ORAC Value 5562,
Nutrition Value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 57 Kcal 3%
Carbohydrates 14.49 g 11%
Protein 0.74 g 1%
Total Fat 0.33 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.4 g 6%
Vitamins
Folates 6 µg 1.5%
Niacin 0.418 mg 2.5%
Pantothenic acid 0.124 mg 2.5%
Pyridoxine 0.052 mg 4%
Riboflavin 0.041 mg 3%
Vitamin A 54 IU 2%
Vitamin C 9.7 mg 1.5%
Vitamin E 0.57 mg 4%
Vitamin K 19.3 µg 13%
Electrolytes
Sodium 1 mg 0%
Potassium 77 mg 2%
Minerals
Calcium 6 mg 0.5%
Iron 0.28 mg 3.5%
Magnesium 6 mg 1.5%
Manganese 0.336 mg 14%
Zinc 0.16 mg 1.5%
Phyto-nutrients
Carotene-ß 32 µg
Lutein-zeaxanthin 80 µg
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