Berry lovers, rejoice! The summer season packs store shelves with juicy berries of all varieties. One of the fan favorites? Blueberries, which are bursting with sweetness and packed with nutrients.
One cup (or handful) of blueberries is a good source of fiber and contains vitamin C, K, manganese and polyphenols, or beneficial plant compounds.
Studies have linked blueberries to heart health, brain health, longevity and gut health. Not to mention that they are juicy, satisfying and taste great in a variety of recipes, both sweet and savory.
Learn the health benefits of blueberries, as well as fun facts about the tiny fruit and creative ways to include them in your diet.
Blueberry nutrition facts
One cup of blueberries has:
● 85 calories
● 1 gram protein
● 0 grams fat
● 22 grams carbohydrates
● 4 grams fiber (14% daily value (DV))
● 15 milligrams vitamin C (17% DV)
● 29 ug vitamin K (24% DV)
The health benefits of blueberries
Blueberries have been studied extensively for their polyphenol content, including a specific plant compound called anthonyacins, which give blueberries their rich color. These nutrients have been linked to heart health and blueberries are actually Certified Heart Healthy through the American Heart Association’s Heart-Check Food Certification Program.
A recent review showed an association between blueberry intake and lower total cholesterol and LDL (bad cholesterol) levels, as well as reduced blood pressure levels. What’s more, a very recent randomized controlled trial concluded that supplementing with freeze dried blueberry powder for 12 weeks improved endothelial function — a significant indicator of heart and artery health — in postmenopausal women with high blood pressure. The study authors attribute this response to the blueberries’ antioxidants that fight oxidative stress.
The inflammation-fighting capacity of blueberries has also been connected to brain health and healthy aging. Studies have shown that early…
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