Discover the Wild Blue Wonder…Blueberries

calories in blueberries

Calories in blueberries?

There are 84 calories in blueberries

How many carbs in blueberries?

There are 21.4 grams of carbs in blueberries

Fiber in blueberries?

There are 3.6 grams of dietary fiber in blueberries

Protein in blueberries?

There are 1.1 grams of protein in blueberries

 

Along with these Daily Values for the following nutrients:

36% vitamin K

25% manganese

24% vitamin C

 

Did You Know?

Low-calorie blueberries are listed among the top fruits and vegetables for their nutrient density. This means that they have more vitamins, minerals, phytochemicals and antioxidants per calorie than most other foods.

 

Explore the Deep Blue Something

Eat healthy while enjoying fabulous flavor! Add blueberries to cereal or oatmeal, throw a handful on your sliced fruit or in a green salad, add them to waffles or pancake batter, into your smoothie, make some blueberry jam, or pop them plain. Any way you choose to eat them, you’ll be getting unique blueberry nutrition!

 

Get more antioxidants than ever before with Thai-Go®!

Our delicious, exotic antioxidant fruit blend features a host of powerful free radical quenchers, including red grape, mangosteen, acai berry, pomegranate and of course, blueberry fruit! Thai-Go provides xanthones, polyphenols and flavonoids and is formulated for energy, longevity, heart and immune support. Certified for antioxidant content (ORAC).

 

Millions of people have discovered the wonderful, versatile blueberry. This sweet and colorful fruit has graduated from muffin and pancake “accent” into a power food for its many amazing health benefits. Few know about blueberry facts.

 

Several varieties of blueberries are grown on farms in the US, and around the world different species thrive in southern Canada, Europe, South America, Australia and Asia. This hardy plant genus has been cultivated for 100 years, and blueberries have become a colorful and essential part of the diet.

 

What Can BLUE Do for YOU?

In addition to their sweet taste and unique color, blueberries provide a variety of health benefits.

 

  1. Provide Powerful Antioxidants

Blueberries contain antioxidants including phenols (like quercetin, resveratrol, kaempferol, etc.), flavonoids and anthocyanins (pigments that provide the blue color). In general, antioxidants are compounds that help stabilize unstable molecules and thereby prevent cellular damage before it begins. Molecules can become unstable due to a variety of factors, including pollution, exposure to radiation, exercise and even diet. Eating foods that contain these stabilizing compounds—ones that are willing to donate free electrons to unstable molecules—can help prevent a chain reaction of damage in the body.

 

Colorful fruits and vegetables offer a variety of beneficial antioxidants. And each color has its own phytochemicals that support health. Leafy greens offer lutein and zeaxanthin that particularly benefit eye health. Tomatoes provide red lycopene that supports the prostate gland. Orange veggies like carrots and squash feature beta-carotene. And blueberries have anthocyanins that support blood vessel health and circulatory function. Blueberries aren’t the only fruit to offer valuable anthocyanins, but in tests, they were found to contain a higher antioxidant capacity than blackberries and strawberries.

 

  1. May Boost Brain Health

Several studies suggest that adding blueberries to the diet can help improve memory in older adults and cognitive performance (understanding) in children. Additional studies show that eating blueberries correlates with slower cognitive decline in older women, and may improve a person’s short-term memory. This may happen because the antioxidants in blueberries can help protect the brain from free radical damage. No matter your age, your noggin may benefit from a little more blue in your diet. These azure babies even provide mental health benefits!

 

  1. Support the Body’s Healthy Inflammatory Response

Ongoing inflammation is a key component of many diseases, including cardiovascular disease, cellular abnormalities, autoimmune confusion and even low mood. Scientists believe that the high antioxidant levels in blueberries are responsible for marked anti-inflammatory effects. In test tube studies, polyphenols from blueberries were shown to reduce several inflammation markers. Another study showed that blueberry extract helped reduce swelling in the paws of rats. While test tube and animal studies aren’t the same as human trials, the results are encouraging.

 

  1. Promote Heart Health

Cardiovascular disease is still the number one killer in the US by a long shot. Adding this fruit to your arsenal can help you defend against that tide. Research shows that eating more blueberries can support cardiovascular health as they help reduce some risk factors for heart disease, including lowering blood pressure and reducing LDL cholesterol. And at least one study found that eating blueberries increases HDL (good) cholesterol levels. Be careful, because it’s not hard to out-eat the benefits of blueberries by downing gobs of fried foods, sugar and red meat. Add them to a sensible diet focused on lean meats and plenty of vegetables.

 

  1. Offer Bone and Skin Health

Blueberries naturally contain macro and trace minerals that are also needed for strong bones. Eating them helps our bodies maintain bone structure. Blueberries are naturally rich in vitamin K, a nutrient that helps with calcium absorption and helps prevent bone fractures.

 

Blueberries also provide a healthy amount of vitamin C (24% of the Daily Value in a 1-cup serving). This vitamin works closely with collagen to provide structure to the skin, and it helps prevent skin damage caused by pollution, sunlight and other free-radical-inducing factors.

 

  1. Support Digestion

The fiber in blueberries helps promote healthy digestion as it adds bulk to keep things moving through the GI tract at a healthy pace. Getting adequate dietary fiber also helps with constipation as does drinking plenty of water daily and exercising. Eating plenty of fresh or raw fruits and vegetables, plus seeds and nuts also shortens transit time and improves digestion.

 

  1. Support Weight Loss (Low Calories in Blueberries)

Blueberries are high in fiber (3.6 grams per cup) however, there are few calories in blueberries. This makes them a great healthy treat. Fiber promotes a feeling of fullness, which has been shown to aid weight-loss goals. Separately and more interesting, a study in PLoS One found that mice fed a high-fat diet and blueberry juice did not become obese. A different study observed that blueberry consumption was linked to lower levels of belly fat in obese rats. For best results, remember to make blueberries a part of your balanced diet, and exercise regularly (shoot for 30 minutes a day).

 

Wrapping Up

Millions of people have discovered the wonderful, versatile blueberry. This sweet and colorful fruit has graduated from muffin and pancake “accent” into a power food for its many amazing health benefits.

 

Several varieties of blueberries are grown on farms in the US, and around the world different species thrive in southern Canada, Europe, South America, Australia and Asia. This hardy plant genus has been cultivated for 100 years, and blueberries have become a colorful and essential part of the diet.

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