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Nutritional Information About Blueberries

Blueberries are native to the United States and Canada and grow in the wild up and down the eastern and western seaboards. They rarely grow in this manner in Europe and were recently introduced in Australia. Blueberries were a main ingredient in pemmican, which is a Native American food composed of meat and blueberries. Early American settlers did not eat the fruit widely until sugar became more common. Blueberries were not cultivated commercially until the early 1900s and were actually available for commercial purchase in 1916.

  1. Nutrition Overview

    • Blueberries are being hailed as the "power fruit" because of the health benefits they provide. One cup of blueberries has 81 calories, 0.98 grams of protein, 3.92 grams of dietary fiber, 16.54 grams or total sugar and 0.56 grams of total fat. Blueberries are an excellent source of Vitamins A, B, C, D, E, K, folate and pantothenic acid. The vitamin content of blueberries helps rank them the number one fruit that fights against free radicals. They are also a good source of calcium, magnesium, phosphorus and potassium.

    Antioxidants For Health

    • Blueberries contain antioxidant phytonutrients called anthocyanidins that help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancers. Anthocyanidins are the blue-red pigments in blueberries. Their main function is to bind to the collagen matrix of the benefiting cells by cross-linking to the collagen fibers that strengthen and stabilize them.

    Gastrointestinal Benefits

    • Blueberries contain another anthocyanidin compound called ellagic acid that has been shown to reduce the chance of getting colon cancer. It has also been shown to decrease cholesterol levels and prevent bile acid from being converted to a carcinogenic compound.

    Ovarian Cancer

    • Blueberries contain another phytonutrient called kaempferol that has been linked to a 40 percent reduction in the risk of ovarian cancer. Other foods rich in kaempferol are non-herbal teas, onions, curly kale, leeks, spinach and broccoli.

    Elimination

    • Blueberries are a good source of soluble and insoluble fiber. They also contain tannins that act as an anti-inflammatory in the digestive system. Cranberries are known to help prevent urinary tract infections. Blueberries contain the same compound found in cranberries.

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