Most Americans only eat a fraction of the recommended amount of fiber. Women 50 years old and younger should eat 25 g of fiber per day, and men of the same age should eat 38 g per day. Women over 50 need 21 g per day, and men over 50 should eat 30 g per day. Blueberries are a delicious way to get some of that fiber.
Fiber Content
The Oregon State University Berry Health Benefits Network notes that 1 cup of fresh blueberries provides you with 3.5 g of dietary fiber, 1 cup of canned blueberries in heavy syrup contains 4.1 g of dietary fiber, and 1 cup of unthawed sweetened frozen blueberries contains 5.1 g of dietary fiber.
Benefits of Fiber
Fiber helps you feel full on fewer calories, and slows down the digestive process so you feel full for longer. This is helpful if you are trying to lose weight. Consuming a high-fiber diet may lower your risk for high cholesterol, heart disease, obesity, constipation, Type 2 diabetes, diverticulitis, hemorrhoids and colon cancer, according to MayoClinic.com.
Other Beneficial Nutrients
One cup of fresh blueberries contains only 80 calories, while providing 1 g of protein and no fat or cholesterol. It provides 30 percent of the Daily Value, or DV, for vitamin C; 6 percent of the DV for thiamine; 4 percent of the DV for niacin, riboflavin, vitamin A and vitamin B-6; and 2 percent of the DV for magnesium and folate.
Blueberry Health Benefits
Blueberries are high in antioxidants, including proanthocyanidins, anthocyanin, phenolics and flavonoids, which may help to lower your risk for certain cancers and age-related diseases. Compounds in blueberries may help to reduce your risk for eye problems, high cholesterol, age-related mental decline and urinary tract infections, according to the Berry Health Benefits Network website.
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