Blueberries, whether fresh or frozen, are packed with powerful antioxidants that benefit your health. Even better, blueberries are a low-glycemic treat that make a perfect addition to the breakfast table, a tasty snack or a low-calorie dessert. Indulge with moderation, as blueberries do contain sugar, which can contribute to weight gain.
Nutrition Facts
One cup of frozen blueberries adds up to just 70 calories with only 1 gram of fat and 1 gram of protein. The total carbohydrate content is 17 grams per cup, which includes 4 grams of dietary fiber and 12 grams of sugar. Blueberries are an excellent choice, because compared to many fruits, they have a low impact on your blood sugar levels after consumption.
Vitamins and Minerals
Blueberries are known as a valuable antioxidant source because they are rich in the most powerful free radical fighters out there: vitamins C and E. One cup of blueberries offers 30 percent of the RDA for vitamin C and 8 percent for vitamin E. Blueberries are rich in only one mineral, manganese. They contain 20 percent of the recommended daily allowance for manganese, which is essential for an array of important biological functions including bone formation, calcium regulation and immune function.
Antioxidants
If your menu could use a little more antioxidant power, frozen blueberries are an easy way to increase your intake. Frozen blueberries, unlike dried blueberries, retain their nutrient and antioxidant content after freezing. Antioxidants known as anthocyanins are plentiful in blueberries. Anthocyanins seem to protect the cardiovascular system, inhibit growth of cancerous tumors, prevent diabetes and enhance neurological functions like memory.
Brief History
A majority of the various blueberry species are indigenous to North America, although some species, most particularly the low bush berries, are native to Europe, Asia, and the Mediterranean. The United States is the largest exporter of blueberries today, followed by Canada. Until recently, blueberries could not be enjoyed by a majority of the world, but cultivation has increased in the southern hemisphere, allowing blueberries to be enjoyed year-round in many more countries.
References
- "Journal of Biomedicine and Biotechnology"; The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing; V. Lohachoompol, et al.; December 2004
- US Highbush Blueberry Council; The Highbush Blueberry; 2002
- "Nutritional Neuroscience"; Anthocyanins in Aged Blueberry-Fed Rats are Found Centrally and May Enhance Memory; C. Andres-Lacueva; April 2005
- LIVESTRONG.COM MyPlate: Great Value Frozen Blueberries
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