Nutritional Value of Blueberries (per 100 grams)
| Nutrient | Amount |
| Calories | 57 kcal |
| Protein | 0.7 g |
| Carbohydrates | 14.5 g |
| Dietary Fiber | 2.4 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.03 g |
| Monounsaturated Fat | 0.05 g |
| Polyunsaturated Fat | 0.15 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 77 mg |
| Calcium | 6 mg |
| Iron | 0.28 mg |
| Magnesium | 6 mg |
| Phosphorus | 12 mg |
| Vitamin C | 9.7 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 6 μg |
| Vitamin A | 54 IU |
| Vitamin K | 19.3 μg |
Interesting Facts about Blueberries
- Brain Health Boosters: Blueberries are often referred to as “brain berries” due to their high levels of antioxidants, which have been shown to improve brain function and delay age-related cognitive decline.
- Unique Color: The deep blue color of blueberries is due to their high anthocyanin content, a type of flavonoid with powerful antioxidant effects.
Origin
Blueberries are native to North America, where they have been consumed by Indigenous peoples for centuries. They were first domesticated and cultivated in the early 20th century.
Health Benefits
- Antioxidant Powerhouse: Blueberries are rich in antioxidants, particularly anthocyanins, which help protect cells from oxidative stress and reduce inflammation.
- Heart Health: The fiber, potassium, and antioxidants in blueberries support heart health by reducing blood pressure and cholesterol levels.
- Diabetes Management: Blueberries have a low glycemic index and are high in fiber, making them beneficial for blood sugar control.
- Skin Health: The vitamins and antioxidants in blueberries contribute to healthy, glowing skin by protecting against damage from free radicals and promoting collagen production.
Specific Body Parts/Organs Benefited
- Brain: The antioxidants in blueberries have been shown to improve cognitive function and protect against age-related cognitive decline.
- Heart: The fiber, potassium, and antioxidants in blueberries support cardiovascular health by lowering blood pressure and cholesterol levels.
- Skin: The high levels of vitamins and antioxidants in blueberries help maintain healthy skin by reducing inflammation and protecting against UV damage.
Sources
- USDA FoodData Central
- Healthline
- Medical News Today
