Blueberries can be eaten fresh or used in recipes. They are a summertime treat. They can also be purchased frozen from the grocery store. They are sweet, juicy and nutritious.
This delicious fruit has been shown to protect against heart disease and cancer and may also help support bone health, mental health and healthy blood pressure.
Blueberries contain anthocyanin, which gives them their blue color, as well as many of their health benefits. One cup of blueberries provides 24% of the recommended daily intake of vitamin C for a person.
Blueberries can be used as a topping for waffles, pancakes, yogurt, oatmeal, or cereal. They make delicious smoothies. People taking warfarin (a blood thinner) should talk to their doctor before increasing their intake of blueberries, as their high vitamin K content may affect blood clotting.
Consuming blueberries helps to:
Maintain healthy bones. Blueberries contain the minerals iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K. Each of these is an important component for bone health. Adequate intake of these minerals and vitamins contributes to the building and maintenance of bone structure and strength. Iron and zinc play a crucial role in maintaining the strength, elasticity of bones and joints.
Healthy skin. Collagen helps to maintain good skin condition. The vitamin C content can also improve collagen's ability to smooth wrinkles and improve the overall texture of the skin.
Helps with diabetes. Studies have found that people with type 1 diabetes who eat high-fiber diets have lower blood sugar levels. People with type 2 diabetes who eat blueberries may also have improved blood sugar and insulin levels. One cup of blueberries contains 3.6 grams (g) of fiber.
Blueberries may enhance a person's memory and motor coordination. They help prevent constipation and maintain a healthy digestive tract due to their fiber content.
One cup of fresh blueberries contains:
- 84 calories;
- 0 g cholesterol;
- 1.1 g protein;
- 0.49 g fat;
- 21.45 g carbohydrates;
- 3.6 g dietary fiber;
- 14.74 g total sugars.
This same one-cup serving provides:
- 24% of the daily value of vitamin C;
- 5% of the daily value of vitamin B6;
- 36% of the daily value of vitamin K.
Blueberries also provide:
- 9 milligrams (mg) of calcium;
- 0.41 mg of iron;
- 114 mg of potassium;
- 9 mg of magnesium;
- 18 mg of phosphorus;
- 1 mg of sodium;
- 0.24 mg of zinc;
- 9 mg of folate.
Also check out our recipes for:
- or other blueberry desserts;
Find out how to freeze blueberries and learn why it's good to eat more dried blueberries.
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