Nutritional Profile of Blueberries: Blueberries are nutrient-dense berries that pack a powerful nutritional punch in every bite. They are low in calories yet rich in vitamins, minerals, and antioxidants, making them an excellent choice for a healthy, balanced diet. Here’s a breakdown of the vitamins, macronutrients, and key compounds found in blueberries:
Macronutrients in Blueberries
- Calories: One cup of fresh blueberries (about 148 grams) contains roughly 84 calories, making them a low-calorie snack.
- Carbohydrates: Blueberries have about 21 grams of carbohydrates per cup, primarily from natural sugars, making them an energy-boosting fruit.
- Fiber: With 3.6 grams of dietary fiber per cup, blueberries support digestion, promote gut health, and aid in maintaining stable blood sugar levels.
- Protein: Although not a significant source of protein, blueberries provide approximately 1 gram per cup.
- Fats: Blueberries contain minimal fat (about 0.5 grams per cup) and are virtually free of saturated fat, making them heart-healthy.
Vitamins in Blueberries
- Vitamin C: Blueberries are high in vitamin C, an essential antioxidant that supports immune health, skin health, and wound healing. One cup provides around 16% of the recommended daily intake.
- Vitamin K: They are also rich in vitamin K, which is important for blood clotting and bone health, with a cup containing about 36% of the recommended daily intake.
- Vitamin A: While not abundant, blueberries do provide a small amount of vitamin A, which is crucial for eye health and immune function.
Minerals in Blueberries
- Manganese: Blueberries are an excellent source of manganese, an important mineral for metabolism, bone development, and antioxidant function. A single cup contains about 25% of the daily recommended intake.
- Potassium: This mineral supports heart health and helps regulate blood pressure. Blueberries contain around 114 mg of potassium per cup.
- Calcium and Magnesium: Although present in smaller amounts, these minerals contribute to bone health and muscle function.
Antioxidants and Phytochemicals
- Anthocyanins: The rich blue color of blueberries is due to anthocyanins, powerful antioxidants that combat oxidative stress, reduce inflammation, and support heart and brain health.
- Flavonoids: Blueberries contain various flavonoids, which are plant compounds linked to reduced risks of heart disease, cancer, and other chronic illnesses.
- Polyphenols: These compounds in blueberries may help improve cognitive function and reduce signs of aging.
Health Benefits Supported by Nutritional Profile
The vitamins, minerals, fiber, and antioxidants in blueberries contribute to a range of health benefits:
- Heart Health: Fiber, antioxidants, and potassium help reduce cholesterol, lower blood pressure, and improve blood vessel function.
- Brain Health: Antioxidants in blueberries, especially anthocyanins, may protect against cognitive decline and improve memory.
- Immune Support: Vitamin C and other antioxidants strengthen the immune system, helping the body ward off infections.
- Digestive Health: Dietary fiber in blueberries supports a healthy digestive system, promotes regularity, and supports beneficial gut bacteria.
Adding blueberries to your daily diet is an easy and delicious way to incorporate essential nutrients, antioxidants, and fiber that support long-term health and well-being.
Find out more about Blueberries as a superfood
