Residents of the United States consume more than 50 million metric tons of blueberries every year, according to 2005 statistics compiled by the U.S. Department of Agriculture. Blueberries are a bona fide superfood rich in a number of health-boosting nutrients — including vitamin C, dietary fiber and antioxidants — that provide your body with a handful of reasons to eat them.
Fiber
Dietary fiber is a form of carbohydrate that is not fully digested by your body. According to the National Fiber Council, dietary fiber has a number of important health benefits, from reducing your risk of heart disease to healthy digestion and bowel movements. A 1-cup serving of blueberries contain nearly 4 g of dietary fiber — approximately 25 percent of an adult's daily needs, according to the USDA.
Vitamin C
Vitamin C has a number of roles in your body, including boosting immune-system function and the aiding in the formation of new joints, ligaments and other types of connective tissue. A 1-cup serving of blueberries has 14 mg of vitamin C. The recommended daily intake of vitamin C is 90 mg for adult men and 75 mg for adult women, according to the Office of Dietary Supplements.
Antioxidants
Antioxidants are compounds in fresh fruits, whole grains and vegetables that protect your body's cells from damage. Antioxidants help reduce the risk of chronic diseases, such as heart disease and certain forms of cancer. The U.S. Highbush Blueberry Council notes that blueberries are one of the most potent food sources of antioxidants.
Alzheimer's Disease
Alzheimer's disease is a form of dementia common in older adults. A review published in 2010 in the journal "Scientific American Mind" noted that several studies have found that blueberry extract helps prevent the plaque buildup on brain cells that contributes to the development of Alzheimer's disease.
Insulin
Being insensitive to the hormone insulin is a chief symptom of type 2 diabetes. An animal study published in 2009 in "The Journal of Nutrition" discovered that a diet rich in blueberries helped boost insulin sensitivity in diabetic rats. However, no human study has confirmed these results as of 2011.
References
- U.S. Department of Agriculture: The U.S. and World Situation: Blueberries
- U.S. Department of Agriculture: National Nutrient Database: Blueberries, Raw
- National Fiber Council: About Fiber
- Office of Dietary Supplements: Vitamin C
- U.S. Highbush Blueberry Council: Blueberry Nutrition
- "The Journal of Nutrition"; Dietary Blueberry Attenuates Whole-Body Insulin Resistance in High Fat-Fed Mice by Reducing Adipocyte Death and Its Inflammatory Sequela; Jason DeFuria, et al.; August 2009
- "Scientific American Mind"; Your Brain on Blueberries; Mary Franz; Dec. 23, 2010
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