Blueberries

Blueberries (Vaccinium) are small round fruits with a thin dark blue skin, flesh of the same color, and small gritty seeds that are barely noticeable when eaten.

Health Benefits of Blueberries:
  • Increased Immune Function
  • Protection Against Heart Disease
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Packed with antioxidants, blueberries have been shown to reduce the risk of cancer, alleviate the effects of Alzheimer's, and may help prevent urinary tract infections. Furthermore, anthocyanins, proanthocyanidins, flavonols, and tannins found in blueberries have been shown to inhibit cancer cell development.
    *Some of these health benefits are due to the nutrients highly concentrated in Blueberries, and may not necessarily be related to Blueberries.
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Natural vitamins, minerals, and nutrients found in Blueberries: Vitamin C | Vitamin K | Dietary Fiber | Manganese |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Blueberries raw               
Serving Size 100g
Calories 57
% Daily Value*
Total Fat 0.33g1%
    Saturated Fat 0.028g0%
Cholesterol 0mg~%
Sodium 1mg0%
Total Carbohydrate 14.5g5%
    Dietary Fiber 2.4g10%
    Sugar 10g~
Protein 0.7g~
Vitamin A1%Vitamin C16%
Calcium1%Iron2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 54IU1%
    Retinol equivalents 3μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 32μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 9.7mg16%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.57mg3%
Vitamin K 19.3μg24%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.037mg2%
Riboflavin 0.041mg2%
Niacin 0.418mg2%
Pantothenic acid 0.124mg1%
Vitamin B6 0.052mg3%
Folate 6μg2%
    Folic Acid 0μg~
    Food Folate 6μg~
    Dietary Folate Equivalents 6μg~
Choline 6mg~
Lycopene 0μg~
Lutein+Zeaxanthin 80μg~
Minerals  %DV
Calcium 6mg1%
Iron 0.28mg2%
Magnesium 6mg2%
Phosphorus 12mg1%
Sodium 1mg0%
Potassium 77mg2%
Zinc 0.16mg1%
Copper 0.057mg3%
Manganese 0.336mg17%
Selenium 0.1μg0%
Water 84.21g~
Ash 0.24g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.66
Omega 6 to Omega 3 Ratio1.52
Total Omega 3s58mg
18D3 Linolenic58mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s88mg
18D288mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Histidine 11mg2%
Isoleucine 23mg2%
Leucine 44mg2%
Lysine 13mg1%
Methionine 12mg2%
Phenylalanine 26mg3%
Threonine 20mg2%
Tryptophan 3mg1%
Valine 31mg2%
Stats
Percent of Daily CalorieTarget
(2000 calories)
2.85%
Percent Water Composition 84.2%
Protein to Carb Ratio (g/g) 0.05

How to choose Blueberries: Look for the darkest blueberries you can find. The darker the blueberry, the sweeter it is. Avoid any blueberries which have wrinkles as this is a sign they are not fresh and may soon start to get moldy.

Climate and origin: With so many varieties, blueberries can grow in cold temperate to sub-tropical climates. Blueberries are native to both Europe and North America, and it is not yet known where they originated.

Taste: Blueberries vary widely in taste depending on variety. In general, blueberries have a mild taste that is a bit sweet or a bit tart, depending on how ripe the blueberry is.

Substitutes with more vitamins: Blackberries, Cranberries

Miscellaneous information: Huckleberries were the staple food of the Scots who used them to make wine, however, widespread cultivation of the blueberry quickly and completely replaced the huckleberry in their diet.

Similar tasting produce: Blackberries, Huckleberries



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