Blueberries are indigenous to North America and were a major nutritional staple of native Americans. Nowadays, they are a delicious and colorful addition to smoothies, pies, fruit salads and baked goods. At 80 tasty calories per cup, blueberries are a nutritional bargain. They are low in fat and abundant in vitamins and other nutrients.
Vitamins
One cup of blueberries provides nearly 25% of an average person's requirement for vitamin C. According to the Linus Pauling Institute Micronutrient Information Center, it plays a crucial role in the synthesis of collagen, a major building block of tendons, ligaments, bone and blood vessels. A serving of blueberries also contains 36 percent of the recommended daily amount of vitamin K, a vitamin necessary for normal blood clotting. Blueberries also contain trace amounts of B vitamins and vitamins A and E.
Minerals
With 25 percent of the adequate intake level for manganese in a single cup, blueberries are an excellent source of this vital nutrient. The Linus Pauling Institute states that low levels of manganese may be associated with osteoporosis, epilepsy and diabetes. Don't look to blueberries to ensure your intake of other minerals. A serving of blueberries only contains tiny amounts of calcium, iron, zinc, magnesium and potassium.
Antioxidants
Blueberries are among the fruits with the highest concentration of antioxidants, according to Ronald Prior of the USDA Human Nutrition Research Center on Aging. Antioxidants are substances that can help protect cells from the damaging influence of free radicals, unstable molecules that have been implicated in health problems from aging skin to heart disease. While antioxidants are also obtainable through dietary supplements, their effect isn't the same. The American Heart Association states that while a diet rich in natural antioxidant foods like blueberries may help reduce health risks, scientific studies have not demonstrated the same benefit for antioxidant supplements.
Proanthocyanidins
Cranberries are the fruit that natural foods proponents often tout for urinary tract health, but blueberries may also confer the same benefit. Amy Howell of the Marucci Center for Blueberry and Cranberry Research at Rutgers University states that both are abundant sources of proanthocyanidins. Proanthocyanidins inhibit bacteria from attaching to the walls of the urinary tract, thus helping to prevent infection. Proanthocyanidins, found in red wine as well, may also be beneficial for circulatory and cardiovascular health.
References
- US Highbush Blueberry Council: Antioxidant Capacity and Health Benefits of Fruits and Vegetables - Blueberries, the Leader of the Pack
- American Heart Association: Antioxidant Vitamins
- US Highbush Blueberry Council: Composition of Blueberries
- US Highbush Blueberry Council: The Tasty Berry That's Big On Health
- Linus Pauling Institute Micronutrient Information Center: Vitamin C
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