Blueberries can be enjoyed fresh on their own as a snack, or used in muffins, pies and yogurt. Whether you enjoy them blended into a smoothie or fresh off the vine, blueberries are one of the healthiest foods around. The availability of frozen blueberries means that you don't have to wait until summer to enjoy them.
Calories and Fat
A 1-cup serving of blueberries contains 80 calories and virtually no fat, according to the U.S. Highland Blueberry Council. While the total number of calories you need each day depends on your age, sex and activity level, the American Heart Association recommends that you limit your total daily fat intake to 25 to 35 percent of total calorie intake. Saturated fat should be less than 7 percent of your total calories, with trans fat less than 1 percent of your total calories. This makes blueberries an excellent choice for a healthy diet.
Antioxidants
Antioxidants are substances that help neutralize free radicals, which are unstable molecules linked to heart disease, cancer and Alzheimer's disease. Substances known as polyphenols are major contributors to antioxidant activity, specifically the anthocyanins that give blueberries their blue color. Blueberries are one of the foods highest in antioxidants, according to the U.S. Department of Agriculture.
Vitamin C
One cup of blueberries provides 14 mg of vitamin C. The recommended daily intake for adult males who do not smoke is 90 mg daily, while the recommended daily intake for nonsmoking women is 75 mg. Smokers require an extra 35 mg daily of this water-soluble vitamin. Vitamin C plays a vital role in protein metabolism, wound healing, immune function and the absorption of iron, according to the Office of Dietary Supplements.
Fiber
One cup of fresh blueberries contains 3.6 g of dietary fiber, according to the U.S. Highbush Blueberry Council. Fiber is necessary for proper digestive function and may help reduce the risk of diabetes and heart disease. Men should consume 30 to 38 g of fiber daily, while women should strive for 21 to 25 g.
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