9 Reasons To Eat Blueberries

health effects of blueberries

The Department of Agriculture encourages each of us to fill half of our plates with fruits and vegetables  at every meal.  Despite their tiny size, research findings are showing how blueberries are powerhouses of nutrition and disease fighting substances.

Blueberries are rich in antioxidants.

  1. Low calorie snack.  In a single serving (1 cup or 148 grams) of raw blueberries is a low, low 84 calories.
  2. Low fat desert.  Unlike so many things that taste great, raw blueberries are very low in salt (sodium), cholesterol and saturated fat.
  3. Delicious source of fiber.  In a single serving of raw blueberries, you can get 14% of the recommended daily value of fiber.  Fiber is so important for keeping our digestive systems regular.  It also lowers cholesterol and helps to keep our hearts healthy.
  4. Great source of Manganese.  Blueberries are high in the trace element manganese that is crucial in bone development as well as converting the proteins, carbohydrates and fats in food into energy that our bodies can use.
  5. Rich in Vitamin C.  In that same cup of raw blueberries you can meet almost a quarter of the recommended daily value of Vitamin C.  In addition to fortifying our immune systems, Vitamin C is essential to collagen formation, capillary development and iron absorption.
  6. Rich in Vitamin K.  Get a little over a third (36%) of the recommended daily value of Vitamin K that is important to bone density and bone growth.  The antioxidant properties of Vitamin K have been found to reduce damage to nerve cells.
  7. High in Antioxidants.  Blueberries have been shown to rank high among fruits in their antioxidant properties.  Antioxidants are molecules that fight unstable molecules known as free radicals that cause injury and damage to our cells.  The activity of free radicals has been linked to the development of cancer, cardiovascular disease, and other age-related illnesses like Alzheimer’s Disease.
  8. Keeps the Urinary Tract Healthy.  Blueberries also contain the healthy substance known as proanthocanidins.  Research shows they prohibit the attachment of harmful bacteria to the lining of the urinary tract.
  9. You can get them fresh now.  Blueberries are available fresh locally from July into September so you can stock up on them now.

I’ve come up with 9 great reasons for you to add or increase blueberries in your diet.  Now, you all can provide a 10th so tell me your favorite reason for eating blueberries. Just leave me a comment below.

Sources: NutritionData.com and US Highbush Bluberry Council

Supporting Research Studies:

Joseph, J.A. et al. J Neurosci. 1999, 19:8114-21.

Lau, F.C. et al. Neurobiol. Aging 2005, 26S:128-132.

Schmidt, B. M. et al. J Agric Food Chem. 2004, 52:6433-42.

Wu, X et al. J Agric Food Chem. 2004, 5:4026-37.


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