Blueberries are considered a "superfood" primarily due to the phytochemicals responsible for their rich, blue color. Consuming blueberries regularly has been associated with the prevention of memory loss and wrinkles, while lowering blood pressure. Blueberries may also be a beneficial fruit when trying to lose weight.
Calories and Fat
A cup of blueberries provides only 84 calories and less than half a gram of fat. This same cup of blueberries also supplies your body with calcium, iron, magnesium and potassium, all important nutrients to maintain health. Consuming nutrient-dense foods, meaning foods high in nutrients while providing few calories, is important in weight loss programs to ensure you are getting vitamins and minerals.
Fiber
A 1 cup serving of blueberries contains 3.6 g of fiber. Consuming fiber during meals has been shown to increase satiety. Author Joanne Slavin, M.D., reviewed studies on fiber and body weight in "Nutrition" in 2005. She found that epidemiological studies repeatedly showed an inverse association between fiber intake and body weight and fat. Fiber in the diet may increase feelings of fullness, decrease absorption of macronutrients and alter gut hormones, which may impact weight.
Anthocyanins
Blueberry consumption is associated with decreased body fat and improved insulin sensitivity. Insulin sensitivity, or resistance, is a metabolic disorder in which the body no longer uses insulin efficiently resulting in high levels of insulin and glucose. These increased levels in the blood prevent fat from being used for energy, making weight loss difficult. A study published in "The Journal of Agriculture and Food Chemistry" found the anthocyanins found in blueberries may be the reason for blueberries' anti-obesity properties. Anthocyanins are pigments responsible for the blue color of the berries, which act as antioxidants protecting the body's cells.
Vitamin C
Poor vitamin C status has been associated with decreased fat mass loss during exercise, according to a review published in 2005 in the "Journal of the American College of Nutrition". Vitamin C plays an essential role in the synthesis of carnitine, which is required for fat to be used as an energy source. Eating blueberries each day is a good start to meeting your vitamin C needs, as 1 cup provides 14 mg of vitamin C, about 25 percent of the recommended daily value.
References
- Wild Blueberries Association of North America:
- U.S. Highbush Blueberry Council
- "Nutrition"; Dietary Fiber and Body Weight; Joanne L. Slavin; March 2005
- "The Journal of Nutrition"; Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women; April J Stull, et. al.; October 2010
- "Journal of Agriculture and Food Chemistry"; Purified blueberry anthocyanins and blueberry juice alter development of obesity in mice fed an obesogenic high-fat diet; Ronald L. Prior, et. al.; April 2010
- "Journal of the American College of Nutrition"; Strategies for Healthy Weight loss: from Vitamin C to the Glycemic Response; Carol D. Johnston; June 2005
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