Fresh blueberries are a sweet and refreshing summer treat, but there are times when it is more convenient to buy the canned variety. If you think that you're sacrificing nutrients by buying canned blueberries, think again. According to Brown University, canned fruit -- preserved at the height of freshness -- contains more nutrients than fresh. A harmful chemical called BPA is sometimes found in cans, however; rinse blueberries well before eating them. Canned blueberries -- low in fat, high in fiber, and packed with antioxidants -- are a healthy dietary choice.
The Basics
One cup of canned, drained blueberries in light syrup contains 2.54 g of protein, .98 g of total fat, 55.29 g of carbohydrates, 6.3 g of dietary fiber, and 42.58 g of natural sugars, mostly in the form of glucose and fructose. Canned blueberries are low-fat, virtually salt-free, and free of cholesterol. The dietary fiber in blueberries promotes efficient elimination, and may help lower cholesterol levels and prevent colon cancer as well. In addition, fiber can create a feeling of satiety -- or fullness -- that may help you avoid bingeing and overeating. However, canned blueberries -- at a cost of 215 calories per cup -- should be eaten only in moderation if weight control is a concern. To reduce the amount of calories and sugars, look for blueberries packed in water or juice rather than syrup.
Vitamins
Blueberries are a good source of vitamin A, a fat-soluble antioxidant vitamin essential for normal growth, bone development and vision, as well as for preventing respiratory and urinary tract infections. Each cup of canned blueberries contains 88 IU of vitamin A, as well as 54 mg of beta-carotene, which turns into a form of vitamin A in the body. B-complex vitamins such as thiamine, riboflavin, niacin and pantothenic acid -- all essential for energy production in the body -- are present as well. Canned blueberries are also a good source of vitamin K, with 48.6 mg per cup. Vitamin K is essential for proper clotting of blood.
Minerals
One of the areas in which blueberries shine nutritionally is in their rich content of manganese, a trace mineral needed to form connective tissue, bones and hormones. Manganese also plays a role in producing superoxide dismutase, a potent antioxidant that scavenges harmful free radicals in the body. With 1.074 mg of manganese, a cup of blueberries provides almost half of the 2.3 mg daily adequate intake for men; for women -- who should get 1.8 mg a day -- a 1-cup serving fulfills more than 50 percent of the daily quota. University of Maryland Medical Center notes that 37 percent of American adults don't get enough manganese in their daily diets. A cup of canned blueberries also contains 132 mg of potassium -- needed for maintaining stable blood pressure -- and 1.05 mg of iron, essential in formation of hemoglobin. In addition, modest amounts of calcium, copper and selenium are present in canned blueberries.
Antioxidants and Carotenoids
According to the Blueberry Council, the ORAC scale -- a measurement of antioxidant potential -- rates blueberries as among the highest-scoring of all foods. Researchers believe that antioxidants may play a role in helping to prevent chronic illnesses such as cancer and heart disease. Blueberries also score high in their content of anthocyanins, the antioxidant plant pigments responsible for their intense indigo color. With 129 mcg per cup, canned blueberries are particularly rich in lutein and zeaxanthin, a pair of carotenoids that may help prevent macular degeneration, an age-related eye disease.
References
- USDA National Nutrient Database
- Brown University: Food as Medicine: A Practical Approach to Health
- Blueberry Council: Nutrition US Highbush Blueberry Council
- The American Heart Association; Vitamin A and Beta-Carotene; Staff; February 2010
- University of Maryland Medical Center: Manganese; UMMC Staff; June 2009
- Medrounds.org; Lutein/Zeaxanthin; James C. Folk, August, 2005
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