Blueberry Fruit Facts and Health Benefits 101

Facts about Blueberries

The blueberry is a well-known fruit around the world, which explains why blueberry farming spread from the United States to various other nations. The blueberry plant is indigenous to North America. Botanically, the blueberry is classified as a flowering plant. The tree is the member of the Cyanococcus section and the Vaccinium genus. Based on their sizes the plants can be divided into two different sections. The first section is the "low bush blueberry" or the wild blueberry. The next section belongs to the "high bush blueberry". The typical height of blueberry plant is approximately 10 cm to as high as 4 m. The leaves of the blueberry can be deciduous as well as evergreen. The blueberry plant begins bearing fruits at the end of April which continues until June. The highest quality of blueberries appears in July, the National Blueberry Month in countries such as the US and also Germany.


Health Benefits of Eating Blueberries

Below are some of the important blueberry health facts:

Blueberries are rich in vitamin C

Actually, a serving has around 14 mg or nearly a quarter of daily need for Vitamin C. Ascorbic Acid is essential for the creation of collagen and also to keep healthy capillaries and gums. In addition, it assists in the assimilation of iron and even promotes a strong immune system.

Blueberries are rich in dietary fiber

Surveys by the authority show that there is insufficient fiber in our daily diet. A diet rich in fiber plays a role in heart wellbeing, assisting to keep cholesterol levels under control. Dietary fiber is also great for digestion and may help regulate our system.

Blueberries are rich in manganese

Manganese contributes to the growth of bones as well as in the metabolic process of carbohydrate, fat and protein.

Blueberries contain compounds that have antioxidants

Antioxidants help counteract free radicals, the unstable molecules that cause the growth of many diseases such as cardiovascular disease, cancer and various other age-related illnesses like Alzheimer's disease. Based on the USDA database about the antioxidant activity from certain foods, blueberries rank one of the highest in term of ORAC values per serving. The blueberry antioxidant capacity is 6,552 micromoles TE / 100 g. Polyphenols in blueberries, specifically anthocyanins that provide blueberries the blue hue, are actually the main contributing factors to the blueberry antioxidant activity.

Blueberry Nutrition Facts and Calories

Nutritional Value of 1 cup (148 g) Raw Blueberries
Calories 84 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrates 21 g
Dietary Fiber 4 g
Sugars 15 g
Protein 1 g

How to Choose and Buy Blueberries?

  • Pick blueberries which have a dark blue color. Refrain from those that are purple or reddish.
  • The fruit ought to be dry, plump, and without any stems and leaves.
  • Make sure the blueberries are about the same size, and the juice of the berries is not staining the bottom of the container.

How to Store Blueberries?

  • Put unwashed blueberries in the fridge in a tightly-covered container for about 10 days.
  • The berries may also be frozen in one layer, with tightly sealed in a plastic bag.

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