Add this superfood!
- Dietitian.Lauren Hmede
- Feb 8, 2019
- 2 min read
Introduction:
Blueberries are dark skin fruits which is packed with a lot of nutrients yet health effects and benefits. I called them superfood. Try to enjoy them and add them to your daily meal plan.
Blueberries Are Antioxidant-Rich
Phytochemicals are responsible for the darker colour of blueberries. Yet they are powerful antioxidant that scavenge free radicals and protect your vital organs form oxidative stress. Antioxidant supplements seem to be ineffective. Try to take them from natural food.
Blueberries Are Nutritious
Blueberries are an excellent source of B-complex vitamins your body needs to convert food to energy and vitamins C and E that add more antioxidant activity. Blueberries have plenty of minerals too including potassium, selenium, zinc, iron, and manganese.
Blueberries Are Low in Calories
One cup of blueberries provide your body with 80 calories in addition they are good source of fiber. Adding them to your diet plan will reduce your waistline.
Blueberries Are Easy to Find
Blueberries are available during the whole year and they can be founded easily at grocery store. Look for berries that are plump and dark in colour — avoid blueberries that are shrivelled or mouldy. Blueberries are also available in the freezer section.
Blueberries Are Delicious
Blueberries are nutritious fruits yet delicious. They can be served as a simple dessert with a little whipped topping and chopped nuts or added to a bowl of hot or cold cereal. Blueberries also make a great addition to a healthy salad and can be used as in ingredient in some recipes.
Nutrition Information for Blueberries
The following nutrition information comes from the United States Department of Agriculture's massive nutrient database. It's for one cup of raw blueberries.
Macronutrients
Water: 122.10 grams
Calories: 83
Protein: 1.07 grams
Carbohydrates: 21.01 grams
Fiber: 3.5 grams
Sugars: 14.44 grams
Total Fat: 0.48 grams
Saturated Fat: 0.041 grams
Monounsaturated Fat: 0.068 grams
Polyunsaturated Fat: 0.212 grams
Cholesterol: 0 milligrams
Micronutrients
Calcium: 9 milligrams
Iron: 0.41 milligrams
Magnesium: 9 milligrams
Phosphorus: 17 milligrams
Potassium: 112 milligrams
Sodium: 1 milligrams
Zinc: 0.23 milligrams
Vitamin C: 14.1 milligrams
Thiamin: 0.054 milligrams
Riboflavin: 0.059 milligrams
Niacin: 0.606 milligrams
Pantothenic Acid: 0.180 milligrams
Vitamin B6: 0.075 milligrams
Vitamin B12: 0 micrograms
Folate: 9 micrograms
Vitamin A: 78 International Units
Vitamin E: 0.83 milligrams
Vitamin K: 28.0 micrograms
Phytonutrients
beta-Carotene: 46 micrograms
beta-Cryptoxanthin: 0 micrograms
Lycopene: 0 micrograms
Lutein and Zeaxanthin: 116 micrograms
Sources:
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