Blueberry Health Benefits & Nutritional Information:
This article outlines 4 natural health benefits of blueberries that have been supported by science and literature. To begin, we will review the nutritional data about blueberries and conclude with the main health benefits.
Vitamin K
Blueberries are high in vitamin K. Vitamin K serves many functions within the body. Most notably, it helps with blood clotting, skeletal formation, and prevents soft tissue calcification.
Manganese
Blueberries also contain significant amounts of manganese. Manganese is involved in many processes involving metabolism, bone formation, and immune function.
Vitamin C
The vitamin C in blueberries assists with bone health, skin health, circulation, and immunity.
Continue reading to learn more about the health benefits of blueberries. Detailed nutrition data is provided below.
Blueberry Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 57 | 3% |
| Fat | 0.3g | 1% |
| Protein | 0.7g | 1% |
| Carbohydrate | 14.5g | 5% |
| Sugars | 10g | 20% |
| Fiber | 2.4g | 10% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0g | 0% |
| Vitamin C | 9.7mg | 11% |
| Thiamin (B1) | 0mg | 3% |
| Riboflavin (B2) | 0mg | 3% |
| Niacin (B3) | 0.4mg | 3% |
| Vitamin B5 (PA) | 0.1mg | 2% |
| Vitamin B6 | 0.1mg | 3% |
| Folate (B9) | 6μg | 2% |
| Vitamin E | 0.6mg | 4% |
| Vitamin K | 19.3μg | 16% |
| Iron, Fe | 0.3mg | 2% |
| Potassium, K | 77mg | 2% |
| Magnesium | 6mg | 1% |
| Phosphorus, P | 12mg | 1% |
| Sodium | 1mg | 0% |
| Zinc, Zn | 0.2mg | 1% |
| Copper, Cu | 0.1mg | 6% |
| Manganese | 0.3mg | 15% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 40
Glycemic Load (GL) = 5.8*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Blueberries
Listed below are some essential health benefits of blueberries. To learn more about blueberries and dietary recommendations, view the YouTube video at the bottom of the page.
1. Fight free radicals
Blueberries are loaded with antioxidants which help reduce inflammation and defend against free radicals in the body. This, in turn, will help reduce the early onset of chronic diseases, such as cancer and diabetes.
2. Strengthen heart health
What’s more, the antioxidants in blueberries will reduce oxidized LDL cholesterol. As a result, eating blueberries daily is beneficial to blood circulation, artery function, and heart health.
3. Assist with post-workout recovery
Blueberries may also improve the recovery of muscles after strenuous exercise. The antioxidants within blueberries can help offset muscle soreness and exercise-induced muscle damage. Furthermore, blueberries have been shown to accelerate muscle repair in athletes.
4. Improve memory and brain function
Oxidation stress is detrimental to longevity and brain health. Blueberry antioxidants have been shown to enhance cell signaling within the brain and improve overall brain function. Therefore, eating more blueberries could potentially reduce the risk of cognitive decline over time.
Summary
To sum up, blueberries are very high in vitamin K, vitamin C, and manganese. The antioxidants in blueberries help fight free radicals, strengthen immunity, improve heart health, assist with muscle recovery, and prevent cognitive decline.
Consider adding more blueberries to your daily diet to take advantage of all of these natural health benefits.
Recommended Video
Related Links
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References
- https://foodstruct.com/food/blueberries
- https://tools.myfooddata.com/nutrition-facts.php?food=171711&serv=100g&qty=1
- https://lpi.oregonstate.edu/mic/vitamins/vitamin-K
- https://www.medicalnewstoday.com/articles/219352
- https://en.wikipedia.org/wiki/Maganese#:~:text=Manganese%20is%20an%20essential%20human%20dietary%20element.%20It,critical%20component%20in%20dozens%20of%20proteins%20and%20enzymes.
- https://www.health.com/nutrition/groceries/the-health-benefits-blueberries
- https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section2
