What Vitamins & Minerals Do Blueberries Have In Them?

What Vitamins & Minerals Do Blueberries Have in Them?

Dec 31, 2010 | By Rhiannon Clouse

Blueberries are a great source of dietary fiber. One cup of blueberries provides about 80 calories and 3.6 g or 12 percent of the recommended daily fiber intake. Blueberries are also rich in compounds called anti oxidants. These molecules help to protect our cells and tissues from the damaging effects of free radicals that occur naturally as a byproduct of cellular metabolism. Blueberries are also high in certain vitamins.

Vitamin C

One cup of blueberries contains about 25 percent of the recommended daily intake of Vitamin C. Also called ascorbic acid, vitamin C is a potent antioxidant and serves as a co-factor in the synthesis of the connective tissue protein collagen. Vitamin C is also required for the synthesis of norepinephrine, a neurotransmitter. Vitamin C also plays a role in the production of a molecule called carnitine that helps cells to metabolize fat into energy.

Manganese

Manganese is a mineral that is thought to be important in many physiological processes, including the activation and proper functioning of several metabolic enzymes. However, too much manganese can be toxic; the recommended daily value is 2.3 mg/day for men and 1.8 mg/day for women.

Potassium

Potassium is a mineral and electrolyte that is important in maintaining fluid balance, conducting impulses throughout the nervous system, maintaining a steady heartbeat and many more physiological processes. There are about 114 mg of potassium in one cup of blueberries.

Vitamin K

Vitamin K is an essential co-factor in the synthesis of the proteins that help the blood to clot. About half of the recommended daily value of vitamin K is produced by bacteria in the gut and absorbed for use by the body. The adequate intake value of vitamin K is 120 mcg per day for men and 90 mcg per day for women. One cup of blueberries provides about 29 mcg of vitamin K.