Native to North America, blueberries can be found in the wild and are also cultivated to meet demand for this popular fruit. Blueberries deliver low-fat nutrition, including vitamin C, dietary fiber and antioxidants. They also contain essential nutrients that might reduce your risk of heart disease, stroke and cancer.
The Basics
Blueberry puree is simple to make by blending one cup of blueberries, 1 teaspoon of lemon juice and 4 teaspoons of sugar. These ingredients yield about three-quarters of a cup of puree; nutritional values are for the same portion.
Macronutrients
Three-quarters of a cup of blueberry puree has 150 calories, 1 gram of protein, 1 gram of total fat and 39 grams of carbohydrates, according to the USDA Nutrient Database. It provides 4 grams of dietary fiber, which is about 10 percent of the recommended daily value, according to the Institute of Medicine.
Vitamins
Blueberry puree contains three important antioxidant vitamins. It has 16 milligrams, or 18 percent, of the recommended daily value, or DV, of vitamin C; 80 IU, or 3 percent, of the daily value of vitamin A; and 1 milligram, or 7 percent, of the DV for vitamin E. In addition to being a powerful antioxidant, vitamin C is needed for wounds to heal, healthy blood vessels and the production of neurotransmitters. Vitamins C and E might lower your risk of some cancers, while vitamin A is essential for healthy vision. Blueberry puree also delivers energy, providing B-vitamins, with 8 percent of the recommended daily value of thiamine, riboflavin and vitamin B-6, as well as 3 percent of folate and niacin. Finally, you’ll get 24 percent of the recommended daily value of vitamin K, which you need for blood to clot and bone mineralization.
Minerals
The same portion of blueberry puree contains 8 percent of the DV of copper and 21 percent of manganese. These trace minerals are both antioxidants, but copper is also needed for iron metabolism, while manganese has a role in the metabolism of carbohydrates and amino acids. You’ll also gain 2 percent to 3 percent of the DV of iron, magnesium, phosphorus, potassium and zinc. Iron carries oxygen through your body and contributes to chemical reactions that make collagen and hormones. Magnesium and phosphorus are used to build and maintain strong bones. Your body must have potassium for muscle contraction and nerve transmission. Zinc is critical for a healthy immune system and for normal growth and neurological development.
Essential Nutrients
Blueberries are a rich source of plant chemicals, called phytochemicals, which are not essential for your body to function, but that contribute health benefits. Blueberry puree has lutein and zeaxanthin, which are the only antioxidants in your eye’s retina and natural lens. It also contains substances called flavonoids and resveratrol, which is the same pigment found in grapes and red wine. These phytochemicals are believed to lower the risk of heart disease, stifle the growth of cancer and the spread of cancer cells, and tdecrease chronic inflammation.
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