Must-See Blueberry Nutrition Facts and Health Benefits

Blueberry nutrition facts and health benefits are good to know to keep you motivated in taking this low calorie and high nutrients fruit into your diet to maintain your health

Blueberry is a sweet and juicy berry fruit that is high in nutrients. The blueberry nutrition facts show that this fruit is high in natural proanthocyanin pigment antioxidants. This round berry has been attributed to longevity of the indigenous people around subarctic regions. If you want to have wellness and longevity, you can firstly see the following blueberry nutrition facts and health benefits before directly including them to your diet.

Blueberry Varieties

There are two varieties of blueberry based on their growth habit. They are high bush blueberry and low bush blueberry. The high bush one (Vaccinium corymbosum) is rich in foliage. It is highly branched and grows up to 10 to 12 feet tall. The low bush one (Vaccinium angustifolium) is a short blueberry with only 1 to 2 feet tall. It spreads through the underground rhizomes. Both of them have some blueberry nutrition fun facts to see.

Blueberry Nutrition Facts and Benefits

As the other berry fruits, blueberry is very low in calories. There are only 57 calories within 100g fresh blueberries. Additionally, blueberry also provides some essential compounds, such as soluble dietary fiber, vitamins, minerals and pigment antioxidants. They optimize our health.

The fact shows that blueberry is one of the best fruits with antioxidant value. It contains very high antioxidants. You can refer to the ORAC value of 100 g fresh blueberry that has 5562 Trolex equivalents. This high antioxidants value of blueberry is supported by the polyphenolic anthocyanidin compounds that this fruit has, such as tannins, chlorogenic acid, myricetin, kaempferol and quercetin. Additionally, blueberry also contains some other flavonoid antioxidants, such as lutein, zea-xanthin and carotene-B.

Blueberry is a good fruit to fight against free radicals. It has phytochemical compounds that help avoid cancers, degenerative diseases, infections and aging. In addition, blueberry also contains vitamin A, C and E that work together as antioxidants to protect from free radicals.

There are also some studies that reveal the chlorogenic acid content in this fruit that helps lower blood sugar levels and helps control the blood glucose levels. Therefore, diet with blueberry is recommended for those with diabetes type 2.

Helping the metabolism of protein, fats and carbohydrates, this berry carries vitamin B-complex, such as pyridoxine, niacin, pantothenic acid and folates.

Finally, the minerals such as iron, copper, potassium, manganese and zinc also give some more benefits. Iron is good for blood cell formation, copper supports the red blood cells production, potassium helps control blood pressure and heart rate, and manganese works as co-factor for antioxidant enzyme.

How to Select Blueberry

Luckily, in the US, this fruit is available year around in the markets. However, some of them are not fresh because the fresh wild berries are only best found between June and August. This period is the harvest time of this fruit. The harvest season starts in Maine and Michigan (USA) and Quebec province (Canada).

You better find the berries with deep purple blue to blue black tone. The fresh berries are firm, smooth skinned, plump and with silver gray bloom. The best berries are not over handled, shriveled, molded and bruised.


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