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The Health Benefits of Blueberries E-mail
blueberries

The blueberry is native to North America, and there is evidence that man consumed blueberries since prehistoric times.

Commercial cultivation began in the early 1900’s by Elizabeth Coleman White in Whitesbog, New Jersey.

Today the United States is the largest producer of Blueberries in the world.

Health Benefits of Blueberries

  • Vitamins
    Blueberries are a good source of Vitamin C.
  • Antioxidants
    Anthocyandins are compounds that are responsible for the blueberries’ pigment, and these compounds have exceptionally high antioxidant activity. In a study of 60 fruits vegetables, the antioxidant capabilities of blueberries rated the highest.
  • Alzheimer’s
    Research has shown that blueberries help protect the brain from oxidative stress, and may reduce the risk of Alzheimer’s and other age-related neurodegenerative diseases.
  • Vision
    Numerous studies have demonstrated that extract of blueberry improves night vision by allowing quicker adjustment to darkness. Other research shows that blueberry extract may help to prevent cataracts and glaucoma.
  • Bladder
    Blueberries contain the same compounds found in cranberries that help prevent and treat urinary tract infections by reducing the ability of bacteria to adhere to the mucosal lining of the bladder and urethra.
  • Cancer
    Overwhelming evidence suggests that small and soft-fleshed berries such as the blueberry may have beneficial effects against several types of human cancers. The ability of the bioactive phytochemicals of berries to counteract, reduce, and repair oxidative stress damage, is responsible for the blueberries’ anticancer potential.
  • Diabetes
    In a study at Montreal Diabetes Research Center, extracts of the Canadian blueberry show promise for use as a complementary anti-diabetic therapy.
Nutrient Values of Raw Blueberries per 100g
Calories
57kcal
Energy Value
240kj

Total Fat
0.33g
Carbohydrates
14.49g
Sugars
9.96g
Dietary Fiber
2.4g
Protein
0.74g
Sodium
1mg
Zinc
0.16mg
Potassium
77mg
Iron
0.28mg
Magnesium
6mg
Copper
0.057mg
Calcium
6mg
Vitamin C
9.7mg
Vitamin E
0.57mg
Vit. B3 (Niacin)
0.418mg
Vitamin B6
0.052mg
Vit. B1 (Thiamin)
0.037mg
Vit. B2 (Riboflavin)
0.041mg

References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Shukitt-Hale B, Lau FC, Joseph JA. Berry fruit supplementation and the aging brain. J Agric Food Chem. 2008 Feb 13;56(3):636-41. Epub 2008 Jan 23. PMID: 18211020.
5. Seeram NP. Berry fruits for cancer prevention: current status and future prospects. J Agric Food Chem. 2008 Feb 13;56(3):630-5. Epub 2008 Jan 23. PMID: 18211019.