In the 2006 "American Journal of Clinical Nutrition," researchers from Norway report that eating foods that contain vitamins and phytochemicals (plant compounds) benefit the body more than taking vitamin supplements alone. One of the foods in the study that offered the most benefits was blueberries. While blueberries contain several phytochemicals that, according to the National Institute on Aging, help prevent inflammation which can cause disease, they also contain several vitamins that work with phytochemicals to promote overall health.
Vitamin C
Vitamin C is one of the top antioxidant vitamins that works in conjunction with other phytochemicals to protect the body. According to the National Institutes of Health, vitamin C can reduce your risk of cancer, heart disease, macular degeneration, cataracts and even the common cold, as it boosts your immune system. One cup of raw, fresh blueberries contains 14.4 mg of Vitamin C, or 24 percent of the DV (daily value) as recommended by the FDA (Food and Drug Administration.)
Vitamin K
Vitamin K is largely known as a coagulant agent, which helps the blood maintain its ability to clot when necessary. The Harvard School of Public Health reports that Vitamin K is also essential in building healthy bones and maintaining adequate bone density. One cup of blueberries gives you 28.6 mcg of Vitamin K, which is 36 percent of the DV.
Other Vitamins
Blueberries are loaded with other vitamins as well, and while the other vitamins may not be as high in content as vitamins C and K, their presence makes blueberries even more desirable addition to your diet. One cup of blueberries gives you four percent of the DV of thiamin, riboflavin, vitamin B6 and vitamin E, another powerful antioxidant that works in conjunction with Vitamin C. Niacin, a B vitamin that the NIH reports is necessary for healthy skin, energy production, nervous system and digestive system, is available in three percent of the DV, and the B vitamins folate and pantothenic acid are available at two percent of the DV.
One final vitamin in blueberries that is available in a trace amount is vitamin A. Vitamin A is considered an antioxidant vitamin, which works with vitamin C and vitamin E, and although one cup of blueberries only gives you two percent of your DV, it is still an important amount.
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