Health Benefits of Green Apple & Bluberries
Content
Health Benefits of Green Apple
some of the primary health benefits of green apple are:
Contains a lot of fiber, which is good for digestion.
The chances of colon cancer are less if one eats green apple.
Relieves constipation.
Beneficial in treating gout.
Useful in controlling diarrhea.
Reduces blood pressure.
Blood sugar gets stabilized.
Helps in treating rheumatism.
Improves one’s appetite.
It contains carbohydrates and therefore provides much energy.
It contains protein.
Has plenty of vitamins, such as Vitamin C, Vitamin A, Riboflavin, Vitamin B6 and it is
one of the most prominent green apple benefits.
It also has plenty of minerals such as calcium, iron, magnesium, Manganese, Iron,
Potassium, Copper, Zinc
It helps in preventing liver problems.
Lessens the chances of developing skin diseases.
It consists of several anti-oxidants such as polyphenol as well as flavonoid that helps in
reducing the risk of cancer by not allowing DNA damage to occur.
It has less cholesterol and is therefore useful for those losing weight.
As green apple contains a lot of Vitamin A,B as well C, it is very good for the
nourishment of skin and also has a whitening effect on it.
It purifies the blood as it contains a lot of minerals.
One also less chances of suffering from liver problems.
In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of
berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having
one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings.
Antioxidants are essential to optimizing health by helping to combat the free radicals that can
damage cellular structures as well as DNA. We recommend enjoying raw blueberries — rather
than relying upon blueberries incorporated into baked desserts — because, like other fruits, raw
blueberries provide you with the best flavor and the greatest nutritional benefits.
As one of the few fruits native to North America, blueberries have been enjoyed by Native
Americans for hundreds of years. They have also enjoyed great popularity around the world in
cuisines from Asia to the Mediterranean. For more on the Healthiest Way of Preparing
Blueberries, see below.
What's New and Beneficial About Blueberries
After many years of research on blueberry antioxidants and their potential benefits for the
nervous system and for brain health, there is exciting new evidence that blueberries can
improve memory. In a study involving older adults (with an average age of 76 years), 12
weeks of daily blueberry consumption was enough to improve scores on two different
tests of cognitive function including memory. While participants in the study consumed
blueberries in the form of juice, three-quarters of a pound of blueberries were used to
make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the
participants actually received a very plentiful amount of berries. The authors of this study
were encouraged by the results and suggested that blueberries might turn out to be
beneficial not only for improvement of memory, but for slowing down or postponing the
onset of other cognitive problems frequently associated with aging.
New studies make it clear that we can freeze blueberries without doing damage to their
delicate anthocyanin antioxidants. There's no question about the delicate nature of many
antioxidant nutrients found in blueberries. These antioxidants include many different
types of anthocyanins, the colorful pigments that give many foods their wonderful shades
of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or
lower for periods of time between 3-6 months, researchers have discovered no significant
lowering of overall antioxidant capacity or anthocyanin concentrations. Anthocyanins
studied have included malvidins, delphinidins, pelargonidins, cyanidins, and peonidins.
These findings are great news for anyone who grows, buys, or picks fresh berries in
season and wants to enjoy them year round. They are also great news for anyone who has
restricted access to fresh blueberries but can find them in the freezer section of the
market.
Berries in general are considered low in terms of their glycemic index (GI). GI is a
common way of identifying the potential impact of a food on our blood sugar level once
we've consumed and digested that food. In general, foods with a GI of 50 or below are
considered "low" in terms of their glycemic index value. When compared to other berries,
blueberries are not particularly low in terms of their GI. Studies show the GI for
blueberries as falling somewhere in the range of 40-53, with berries like blackberries,
raspberries, and strawberries repeatedly scoring closer to 30 than to 40. However, a
recent study that included blueberries as a low-GI fruit has found that blueberries, along
with other berries, clearly have a favorable impact on blood sugar regulation in persons
already diagnosed with type 2 diabetes. Participants in the study who consumed at last 3
servings of low-GI fruits per day (including blueberries) saw significant improvement in
their regulation of blood sugar over a three-month period of time. (Their blood levels of
glycosylated hemoglobin, or HgA1C were used as the standard of measurement in this
study.) It's great to see blueberries providing these clear health benefits for blood sugar
regulation!
If you want to maximize your antioxidant benefits from blueberries, go organic! A recent
study has directly compared the total antioxidant capacity of organically grown versus
non-organically grown highbush blueberries (Vaccinium corymbosum L., var. Bluecrop)
and found some very impressive results for the organically grown berries. Organically
grown blueberries turned out to have significantly higher concentrations of total phenol
antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as
well as significantly higher total antioxidant capacity. Numerous specific antioxidant
anthocyanins were measured in the study, including delphinidins, malvidins, and
petunidins. The antioxidant flavonoid quercetin was also measured.
WHFoods Recommendations
In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruitsplus-vegetables (combined) each day. We believe that the balance between fruits and vegetables
can vary from day to day, depending upon personal health factors, personal taste preferences, and
optimal combining of foods in recipes as well as meals.
We recognize that our recommendation calls for a more generous amount of fruits and vegetables
than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department
of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit
and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable
servings (combined) per day. We recommend that you set your fruit goals higher than these CDC
amounts.
Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day
(consisting of one cup's worth of fruit per serving, or 3 cups total per day) to provide you with
optimum health benefits. With respect to berries in particular, we recommend that you include
berries at least 3-4 times per week within your fruit servings. In several of our sample meal
plans, we include berries on a daily basis! It would definitely not be a mistake for you to include
a serving of berries in your daily meal plan! With respect to blueberries in particular, you might
be surprised about the number of blueberries that can fit into a single cup. The average weight
for a small, lowbush blueberry (also sometimes called a "wild blueberry") can be close to 1-2
grams, meaning that a weighted cup's worth of wild blueberries will contain 100-150 berries!
Blueberries, fresh
1.00 cup
(148.00 grams)
Calories: 84
GI: low
NutrientDRI/DV
vitamin K32%
manganese25%
vitamin C19%
fiber14%
copper9%
This chart graphically details the %DV that a serving of Blueberries provides for each of the
nutrients of which it is a good, very good, or excellent source according to our Food Rating
System. Additional information about the amount of these nutrients provided by Blueberries can
be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional
Profile for Blueberries, featuring information over 80 nutrients, can be found under the Food
Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
In the popular press, blueberries have reached superstar status in terms of their unique health
benefits. While we prefer to think of all the World's Healthiest Foods as rightful superstars, we
can understand many of the special accolades being given to this wonderful berry. Most health
research on blueberries involves their phytonutrient content. Anthocyanins - the colorful
antioxidant pigments that give many foods their wonderful shades of blue, purple, and red - are
usually the first phytonutrients to be mentioned in descriptions of blueberries and their amazing
health-supportive properties. While it is true anthocyanins are pretty spectacular when it comes
to blueberries and their support of our body systems, there are actually a wide variety of health
support phytonutrients found in blueberries. Here is list that spotlights some of the better studied
of these blueberry phytonutrients:
BLUEBERRY PHYTONUTRIENTS
Anthocyanins
o malvidins
o delphinidins
o pelargonidins
o cyanidins
o peonidins
Hydroxycinnamic acids
o caffeic acids
o ferulic acids
o coumaric acids
Hydroxybenzoic acids
o gallic acids
o procatchuic acids
Flavonols
o kaempferol
o quercetin
o myricetin
Other phenol-related phytonutrients
o pterostilbene
o resveratrol
Virtually all of the above-named phytonutrients function both as antioxidants and as antiinflammatory compounds in the body, and they are responsible for many of the well-documented
health benefits we get from regular consumption of blueberries.
Whole Body Antioxidant Support
Given the wide variety of antioxidant nutrients present in blueberries, it is not surprising to find
research studies showing improved antioxidant defenses in body systems that need special
protection from oxidative stress, like the cardiovascular system. But what is surprising about the
blueberry research is its whole body relevance. It is not only the cardiovascular system that has
been shown to have strengthened antioxidant status following consumption of blueberries. It is
virtually every body system studied to date! For example, there is new evidence that damage to
muscles following overly taxing exercise can be reduced through consumption of blueberries.
There is also evidence that protection of the nervous system from oxidative stress can be
accomplished by regular consumption of blueberries. These antioxidant-based protective effects
have been shown in older adults at risk of neurodegenerative diseases, as well as in younger
healthy adults and middle-aged obese adults. Antioxidant protection of the blood sugar
regulatory system has also been demonstrated in blueberry intake studies, as has antioxidant
protection of the digestive tract (especially with respect to the colon and its risk of cancer). It's
this whole body antioxidant support that helps blueberries stand out as an amazing antioxidant
fruit.
Cardiovascular Benefits
Blueberry support of antioxidant defenses has been especially well documented with respect to
the cardiovascular system. It's the many different pathways for cardio support that are so striking
in the blueberry research. In repeated studies of blood composition, blueberry intake (usually in
the amount of 1-2 cups per day and over the course of 1-3 months) has been shown to improve
blood fat balances, including reduction in total cholesterol, raising of HDL cholesterol, and
lowering of triglycerides. At the same time, blueberry intake has been shown to help protect the
blood components (like LDL cholesterol) from oxygen damage that could lead to eventual
clogging of the blood vessels. Protection has also been shown for the cells lining the blood vessel
walls. Connected with this antioxidant protection of blood vessel structures and blood fats is an
improved overall antioxidant capacity in the blood itself. Interestingly, the ability of blueberries
to increase plasma antioxidant capacity seems to continue as blueberry intake goes up above
everyday levels. For example, some studies have shown better total antioxidant capacity when 3
or more cups of blueberries were consumed per day as compared to a daily intake of 1-2 cups.
Recent research has added yet another factor to our understanding of blueberries and
cardioprotection. That factor involves an enzyme called nitric oxide synthase (NOS). Most
studies on NOS have focused on a form of NOS called inducible NOS, or iNOS. Excess
formation of iNOS is generally associated with increased risk of inflammation. However, there is
a second form of NOS called endogenous NOS, or eNOS. Increased activity of eNOS is usually
associated with better balance in cardiovascular function. Recent studies have shown that daily
blueberry intake can result in increased eNOS activity, and this result is viewed as helping to
explain some of the unique health benefits of blueberries for the cardiovascular system.
It would be wrong to end a discussion of blueberries and cardiovascular health without talking
about blood pressure. In both men and women, and in study participants of many different ages,
routine blueberry intake has been shown to support healthy blood pressure. In individuals with
high blood pressure, blueberry intake has significantly reduced both systolic and diastolic blood
pressures . In individuals with health blood pressure, blueberry intake has been shown to help
maintain these healthy pressures.
Cognitive Benefits
One of the most exciting new areas of research on blueberries is the area of cognitive benefits. In
one study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry
consumption was enough to improve scores on two different tests of cognitive function including
memory. While participants in the study consumed blueberries in the form of juice, threequarters of a pound of blueberries were used to make each cup of juice. As participants
consumed between 2 and 2-1/2 cups per day, they actually received a very plentiful amount of
berries. The authors of this study were encouraged by the results and suggested that blueberries
might turn out to be beneficial not only for improvement of memory, but for slowing down or
postponing the onset of other cognitive problems frequently associated with aging.
Lab and animal research studies on blueberry intake suggest that a large part of this cognitive
protection is most likely due to nerve cell protection from oxygen damage by blueberries' vast
array of antioxidant nutrients. Nerve cells have a naturally high risk of oxygen damage and they
require special antioxidant protection at all times in life. Their ability to send information
throughout the body depends on the presence of balanced oxygen metabolism, and that balance
cannot be achieved without ample intake of antioxidant nutrients. By lowering the risk of
oxidative stress in our nerve cells, blueberries help us maintain smoothly working nerve cells and
healthy cognitive function.
Blood Sugar Benefits
Persons diagnosed with type 2 diabetes, metabolic syndrome, and insulin resistance have a
special challenge with respect to blood sugar balance. In many cases, persons diagnosed with
obesity also have special challenge maintaining a balanced blood sugar level. It's simply more
difficult for these individuals to keep their blood sugar levels from spiking too high (or
sometimes also from dropping down too low). Research on blood sugar balance and blueberry
intake has been conducted on individuals who have been diagnosed with type 2 diabetes,
metabolic syndrome, or insulin resistance, and the results of this research have been consistent.
They have shown that blueberries (along with other berries) have a favorable impact on blood
sugar regulation in persons already diagnosed with blood sugar problems.
When compared to other berries, blueberries are not particularly low in terms of their glycemic
index (GI) value. Studies show the GI for blueberries falling somewhere in the range of 40-53,
with berries like blackberries, raspberries, and strawberries repeatedly scoring closer to 30 than
to 40. However, recent studies have shown that blueberries definitely function as a low-GI fruit
in terms of their blood sugar impact. In one study on individuals diagnosed with type 2 diabetes,
study participants who consumed at last 3 servings of low-GI fruits per day (including
blueberries) saw significant improvement in their regulation of blood sugar over a three-month
period of time. Their blood levels of glycosylated hmmoglobin, or HgA1C were used as the
standard of measurement in this study.
The blood sugar benefits of blueberries should not be surprising. Even at 40-53 in terms of
glycemic index, blueberries typically fall into the "low-GI" category of foods (usually defined as
any food with a GI of 50 or below). They also provide a very good amount of fiber (nearly 4
grams per cup). Most low-GI foods with strong fiber content are foods we can count on to be
helpful in blood sugar regulation.
Eye Health
The retina of the eye is a unique place in our body and it is also a place that is at higher than
normal risk of oxidative stress. Foods unique in phytonutrient antioxidants are often investigated
for their ability to help protect the retina from oxygen damage, and blueberries are no exception!
In preliminary studies on laboratory animals, the anthocyanins in blueberry protected the retina
from unwanted oxygen damage. Interestingly, they have also been determined to help protect the
retina from damage from sunlight. Like the area of cancer protection, we look forward to future
research on human eye health and the potential for blueberry intake to help protect the human
eye from damage by sunlight and oxidative stress.
Anti-cancer Benefits
While almost exclusively coming in the form of laboratory studies on human cells or laboratory
animal studies, an increasing percentage of the blueberry research is being focused on anticancer benefits. Types of cancer already studied with respect to blueberry intake include breast
cancer, colon cancer, esophageal cancer, and cancers of the small intestine. We look forward to
the results of large-scale human studies on the potential ability of blueberry intake to lower risk
of these cancer types.
Description
With flavors that range from mildly sweet (cultivated) to tart and tangy (wild), blueberries are
nutritional stars bursting with nutrition and flavor while being very low in calories.
Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family whose other
members include the cranberry and bilberry as well as the azalea, mountain laurel, and
rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a
marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a
white-gray waxy "bloom" that covers the berry's surface and serves as a protective coat. The skin
surrounds a semi-transparent flesh that encases tiny seeds. Blueberries are at their best from May
through October when they are in season.
From a botanical perspective, all blueberries belong not only to the Ericaceae family of plants
but also to the Vaccinium genus. Within this Vaccinium genus, however, are three very
interesting groups of blueberries!
Highbush Blueberries: These species are the most commonly cultivated forms of
blueberries and the type we see most often in the grocery store. Included here are
northern and southern highbush, which can grow as high as 12 feet in height in their
native (uncultivated) state but when cultivated usually stay within a range of 4-7 feet.
Highbush blueberries are also the kind you're most likely to find available for purchase at
your local garden stores and plant nurseries. Cultivated highbush blueberries have often
been hybridized to produce larger size berries, which U.S. consumers seem to prefer.
Lowbush Blueberries: These species are commonly referred to as "wild blueberries." In
their native state, they typically grow less than 2 feet in height and often stay even lower,
at 8-12 inches from the ground. Lowbush species produce berries of a smaller size than
highbush and even though they can be found growing wild in many parts of the U.S. are
not commonly found in supermarkets.
Rabbiteye Blueberries: These species are native to the southern U.S. and can grow up to
20 feet in height in their native state. They are less frequently cultivated than highbush
blueberries, but when cultivated, the plant usually grows to heights of 4-10 feet.
All types of blueberries described above have found their way into agricultural practices around
the world and are part of cuisines from Asia to the Mediterranean. Some varieties were originally
transported to Europe and Asia from North America, but native varieties of blueberries can be
found on all three continents.
History
Blueberries hold a special place in the foods of North America, since more species of blueberries
are native to North America than any other continent. While lowbush berries are native to other
parts of the world — including Europe, the Mediterranean and Asia — highbush berries were
originally found almost exclusively in North America. To this day, the United States cultivates
and supplies over half of all blueberries on a global basis. (The next largest percentage of world
production — about 30% — also belongs to a North American country, Canada.) Among the 275
million pounds of blueberries grown in the U.S. (out of 550 million pounds grown worldwide),
Maine, Michigan, New Jersey, Oregon, and North Carolina are states most heavily involved in
blueberry farming. Because of its special interest in lowbush blueberries, the state of Maine is
actually the largest lowbush blueberry producer in the world.
Cultivation of blueberries was widespread among the Native American tribes throughout North
America. European colonists learned about blueberries thanks to these Native American
traditions and brought blueberry species back to Europe. Yet commercial cultivation of
blueberries in Europe has been a relatively recent phenomenon limited to the 20th and 21st
centuries. Thanks to increasing cultivation in the Southern Hemisphere — including South
American countries such as Chile, Argentina, and Uruguay as well South Africa, New Zealand
and Australia — fresh blueberries are now enjoyed throughout the year on many of the world's
continents.
One interesting current trend in history of blueberries has been their dramatically increased
consumption within the U.S. In 1997, the average U.S. adult consumed about 13 ounces of
blueberries per year. Ten years later, in 2007, that amount nearly doubled and reached an average
level of 22 ounces. This increasing consumption of blueberries within the U.S. has led to
cultivation of blueberries on almost 100,000 acres of land in the U.S., and has moved blueberries
to second place as the most commonly eaten berry in the U.S. (second only to strawberry).
How to Select and Store
Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom.
Shake the container, noticing whether the berries have the tendency to move freely; if they do
not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in
color or are soft and watery in texture. They should be free from moisture since the presence of
water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to
ensure that the berries move freely and are not clumped together, which may suggest that they
have been thawed and refrozen. Blueberries that are cultivated in the United States are available
from May through October while imported berries may be found at other times of the year.
Before storing remove any crushed or moldy berries to prevent the rest from spoiling. Don't
wash berries until right before eating as washing will remove the bloom that protects the berries'
skins from degradation. Store ripe blueberries in a covered container in the refrigerator where
they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries
may spoil.
Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before
freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon
thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen,
then put the berries in a plastic bag for storage in the freezer.
Recent research has shown that fresh blueberries can be frozen without damaging their delicate
anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant
nutrients found in blueberries. These antioxidants include many different types of anthocyanins,
the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After
freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6
months, researchers have discovered no significant lowering of overall antioxidant capacity or
anthocyanin concentrations. Anthocyanins studied have included malvidins, delphinidins,
pelargonidins, cyanidins, and peonidins. These findings should encourage you to consider
freezing your blueberries if you have an abundant seasonal supply but restricted access to fresh
berries during other parts of the year.
Tips for Preparing and Cooking
Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted
dry if they are not organic. Wash berries just prior to use to not prematurely remove the
protective bloom that resides on the skin's surface. If you know the source of either wild or
organic berries try not to wash them at all.
When using frozen berries in recipes that do not require cooking, thaw well and drain prior to
using.
Blueberries retain their maximum amount of nutrients and their maximum taste when they are
enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients - including
vitamins, antioxidants, and enzymes - undergo damage when exposed to temperatures
(350°F/175°C and higher) used in baking.
How to Enjoy
A Few Quick Serving Ideas
Add frozen blueberries to your breakfast shake. If the blender container is plastic, allow
berries a few minutes to soften, so they will not damage the blender.
Fresh or dried blueberries add a colorful punch to cold breakfast cereals.
For a deliciously elegant dessert, layer yogurt and blueberries in wine glasses and top
with crystallized ginger.
WHFoods Recipes That Feature Blueberries
Granola with Fresh Fruit
Healthy High Fiber Cereal
Quinoa Cereal with Fresh Fruit
Yogurt with Fruit
Blueberries with Cashew Sauce
Blueberries with Yogurt and Chocolate
Blueberry Parfait
Blueberry Peach Crisp
Blueberry Trifle
Fresh Peaches with Blueberries & Yogurt
Individual Concerns
Blueberries and Oxalates
Blueberries are among a small number of foods that contain measurable amounts of oxalates,
naturally-occurring substances found in plants, animals, and human beings. When oxalates
become too concentrated in body fluids, they can crystallize and cause health problems. For this
reason, individuals with already existing and untreated kidney or gallbladder problems may want
to avoid eating blueberries. Laboratory studies have shown that oxalates may also interfere with
absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the
ability of oxalates to lower calcium absorption is relatively small and definitely does not
outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your
digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your
meals, you will get significant benefits -including absorption of calcium-from calcium-rich foods
plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not
discourage a person focused on ensuring that they are meeting their calcium requirements from
eating these nutrient-rich foods because of their oxalate content. For more on this subject, please
see "Can you tell me what oxalates are and in which foods they can be found?"
Blueberries and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with
the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though
pesticides are present in food at very small trace levels, their negative impact on health is well
documented. The liver's ability to process other toxins, the cells' ability to produce energy, and
the nerves' ability to send messages can all be compromised by pesticide exposure. According to
the Environmental Working Group's 2014 report "Shopper's Guide to Pesticides," blueberries
(grown in the United States) are among the 12 foods on which pesticide residues have been most
frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may
want to avoid consumption of blueberries unless they have been grown organically. In fact, the
selection of organically grown blueberries is not only a way to help lower your risk of pesticide
exposure but also a way to maximize your blueberry nourishment. A recent study has directly
compared the total antioxidant capacity of organically grown versus non-organically grown
highbush blueberries (Vaccinium corymbosum L., var. Bluecrop), and found some very
impressive results for the organically grown berries. Organically grown blueberries turned out to
have significantly higher concentrations of total phenol antioxidants and total anthocyanin
antioxidants than conventionally grown blueberries, as well as significantly higher total
antioxidant capacity. Numerous specific antioxidant anthocyanins were measured in the study,
including delphinidins, malvidins, and petunidins. The antioxidant flavonoid quercetin was also
measured.
Nutritional Profile
Blueberries are phytonutrient superstars. These fruits contain significant amounts of
anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and
vegetables. Included in blueberry anthocyanins are malvidins, delphinidins, pelargonidins,
cyanidins, and peonidins. In addition to their anthocyanins, blueberrries also contain
hydroxycinnamic acids (including caffeic, ferulic, and coumaric acid), hydroxybenzoic acids
(including gallic and procatechuic acid), and flavonols (including kaempferol, quercetin and
myricetin). Blueberries also contain the unique, phenol-like antioxidants pterostilbene and
resveratrol.
Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also
a good source of fiber and copper.
For an in-depth nutritional profile click here: Blueberries.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for
Blueberries is also available. This profile includes information on a full array of nutrients,
including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty
acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the
calories they contain, we created a Food Rating System. This system allows us to highlight the
foods that are especially rich in particular nutrients. The following chart shows the nutrients for
which this food is either an excellent, very good, or good source (below the chart you will find a
table that explains these qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided
in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth
nutritional profile that includes values for dozens of nutrients - not just the ones rated as
excellent, very good, or good - please use the link below the chart.) To read this chart accurately,
you'll need to glance up in the top left corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient composition. This serving size will tell you
how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,
returning to the chart itself, you can look next to the nutrient name in order to find the nutrient
amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density
that we calculated for this food and nutrient, and the rating we established in our rating system.
For most of our nutrient ratings, we adopted the government standards for food labeling that are
found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Blueberries, fresh
1.00 cup
148.00 grams
Calories: 84
GI: low
DRI/DV
Nutrient
World's Healthiest
Nutrient
Amount
(%)
Density
Foods Rating
vitamin K
28.56 mcg
32
6.8
very good
manganese
0.50 mg
25
5.3
very good
vitamin C
14.36 mg
19
4.1
very good
fiber
3.55 g
14
3.0
good
copper
0.08 mg
9
1.9
good
some of the primary health benefits of green apple are:
Contains a lot of fiber, which is good for digestion.
The chances of colon cancer are less if one eats green apple.
Relieves constipation.
Beneficial in treating gout.
Useful in controlling diarrhea.
Reduces blood pressure.
Blood sugar gets stabilized.
Helps in treating rheumatism.
Improves one’s appetite.
It contains carbohydrates and therefore provides much energy.
It contains protein.
Has plenty of vitamins, such as Vitamin C, Vitamin A, Riboflavin, Vitamin B6 and it is
one of the most prominent green apple benefits.
It also has plenty of minerals such as calcium, iron, magnesium, Manganese, Iron,
Potassium, Copper, Zinc
It helps in preventing liver problems.
Lessens the chances of developing skin diseases.
It consists of several anti-oxidants such as polyphenol as well as flavonoid that helps in
reducing the risk of cancer by not allowing DNA damage to occur.
It has less cholesterol and is therefore useful for those losing weight.
As green apple contains a lot of Vitamin A,B as well C, it is very good for the
nourishment of skin and also has a whitening effect on it.
It purifies the blood as it contains a lot of minerals.
One also less chances of suffering from liver problems.
In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of
berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having
one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings.
Antioxidants are essential to optimizing health by helping to combat the free radicals that can
damage cellular structures as well as DNA. We recommend enjoying raw blueberries — rather
than relying upon blueberries incorporated into baked desserts — because, like other fruits, raw
blueberries provide you with the best flavor and the greatest nutritional benefits.
As one of the few fruits native to North America, blueberries have been enjoyed by Native
Americans for hundreds of years. They have also enjoyed great popularity around the world in
cuisines from Asia to the Mediterranean. For more on the Healthiest Way of Preparing
Blueberries, see below.
What's New and Beneficial About Blueberries
After many years of research on blueberry antioxidants and their potential benefits for the
nervous system and for brain health, there is exciting new evidence that blueberries can
improve memory. In a study involving older adults (with an average age of 76 years), 12
weeks of daily blueberry consumption was enough to improve scores on two different
tests of cognitive function including memory. While participants in the study consumed
blueberries in the form of juice, three-quarters of a pound of blueberries were used to
make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the
participants actually received a very plentiful amount of berries. The authors of this study
were encouraged by the results and suggested that blueberries might turn out to be
beneficial not only for improvement of memory, but for slowing down or postponing the
onset of other cognitive problems frequently associated with aging.
New studies make it clear that we can freeze blueberries without doing damage to their
delicate anthocyanin antioxidants. There's no question about the delicate nature of many
antioxidant nutrients found in blueberries. These antioxidants include many different
types of anthocyanins, the colorful pigments that give many foods their wonderful shades
of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or
lower for periods of time between 3-6 months, researchers have discovered no significant
lowering of overall antioxidant capacity or anthocyanin concentrations. Anthocyanins
studied have included malvidins, delphinidins, pelargonidins, cyanidins, and peonidins.
These findings are great news for anyone who grows, buys, or picks fresh berries in
season and wants to enjoy them year round. They are also great news for anyone who has
restricted access to fresh blueberries but can find them in the freezer section of the
market.
Berries in general are considered low in terms of their glycemic index (GI). GI is a
common way of identifying the potential impact of a food on our blood sugar level once
we've consumed and digested that food. In general, foods with a GI of 50 or below are
considered "low" in terms of their glycemic index value. When compared to other berries,
blueberries are not particularly low in terms of their GI. Studies show the GI for
blueberries as falling somewhere in the range of 40-53, with berries like blackberries,
raspberries, and strawberries repeatedly scoring closer to 30 than to 40. However, a
recent study that included blueberries as a low-GI fruit has found that blueberries, along
with other berries, clearly have a favorable impact on blood sugar regulation in persons
already diagnosed with type 2 diabetes. Participants in the study who consumed at last 3
servings of low-GI fruits per day (including blueberries) saw significant improvement in
their regulation of blood sugar over a three-month period of time. (Their blood levels of
glycosylated hemoglobin, or HgA1C were used as the standard of measurement in this
study.) It's great to see blueberries providing these clear health benefits for blood sugar
regulation!
If you want to maximize your antioxidant benefits from blueberries, go organic! A recent
study has directly compared the total antioxidant capacity of organically grown versus
non-organically grown highbush blueberries (Vaccinium corymbosum L., var. Bluecrop)
and found some very impressive results for the organically grown berries. Organically
grown blueberries turned out to have significantly higher concentrations of total phenol
antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as
well as significantly higher total antioxidant capacity. Numerous specific antioxidant
anthocyanins were measured in the study, including delphinidins, malvidins, and
petunidins. The antioxidant flavonoid quercetin was also measured.
WHFoods Recommendations
In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruitsplus-vegetables (combined) each day. We believe that the balance between fruits and vegetables
can vary from day to day, depending upon personal health factors, personal taste preferences, and
optimal combining of foods in recipes as well as meals.
We recognize that our recommendation calls for a more generous amount of fruits and vegetables
than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department
of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit
and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable
servings (combined) per day. We recommend that you set your fruit goals higher than these CDC
amounts.
Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day
(consisting of one cup's worth of fruit per serving, or 3 cups total per day) to provide you with
optimum health benefits. With respect to berries in particular, we recommend that you include
berries at least 3-4 times per week within your fruit servings. In several of our sample meal
plans, we include berries on a daily basis! It would definitely not be a mistake for you to include
a serving of berries in your daily meal plan! With respect to blueberries in particular, you might
be surprised about the number of blueberries that can fit into a single cup. The average weight
for a small, lowbush blueberry (also sometimes called a "wild blueberry") can be close to 1-2
grams, meaning that a weighted cup's worth of wild blueberries will contain 100-150 berries!
Blueberries, fresh
1.00 cup
(148.00 grams)
Calories: 84
GI: low
NutrientDRI/DV
vitamin K32%
manganese25%
vitamin C19%
fiber14%
copper9%
This chart graphically details the %DV that a serving of Blueberries provides for each of the
nutrients of which it is a good, very good, or excellent source according to our Food Rating
System. Additional information about the amount of these nutrients provided by Blueberries can
be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional
Profile for Blueberries, featuring information over 80 nutrients, can be found under the Food
Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
In the popular press, blueberries have reached superstar status in terms of their unique health
benefits. While we prefer to think of all the World's Healthiest Foods as rightful superstars, we
can understand many of the special accolades being given to this wonderful berry. Most health
research on blueberries involves their phytonutrient content. Anthocyanins - the colorful
antioxidant pigments that give many foods their wonderful shades of blue, purple, and red - are
usually the first phytonutrients to be mentioned in descriptions of blueberries and their amazing
health-supportive properties. While it is true anthocyanins are pretty spectacular when it comes
to blueberries and their support of our body systems, there are actually a wide variety of health
support phytonutrients found in blueberries. Here is list that spotlights some of the better studied
of these blueberry phytonutrients:
BLUEBERRY PHYTONUTRIENTS
Anthocyanins
o malvidins
o delphinidins
o pelargonidins
o cyanidins
o peonidins
Hydroxycinnamic acids
o caffeic acids
o ferulic acids
o coumaric acids
Hydroxybenzoic acids
o gallic acids
o procatchuic acids
Flavonols
o kaempferol
o quercetin
o myricetin
Other phenol-related phytonutrients
o pterostilbene
o resveratrol
Virtually all of the above-named phytonutrients function both as antioxidants and as antiinflammatory compounds in the body, and they are responsible for many of the well-documented
health benefits we get from regular consumption of blueberries.
Whole Body Antioxidant Support
Given the wide variety of antioxidant nutrients present in blueberries, it is not surprising to find
research studies showing improved antioxidant defenses in body systems that need special
protection from oxidative stress, like the cardiovascular system. But what is surprising about the
blueberry research is its whole body relevance. It is not only the cardiovascular system that has
been shown to have strengthened antioxidant status following consumption of blueberries. It is
virtually every body system studied to date! For example, there is new evidence that damage to
muscles following overly taxing exercise can be reduced through consumption of blueberries.
There is also evidence that protection of the nervous system from oxidative stress can be
accomplished by regular consumption of blueberries. These antioxidant-based protective effects
have been shown in older adults at risk of neurodegenerative diseases, as well as in younger
healthy adults and middle-aged obese adults. Antioxidant protection of the blood sugar
regulatory system has also been demonstrated in blueberry intake studies, as has antioxidant
protection of the digestive tract (especially with respect to the colon and its risk of cancer). It's
this whole body antioxidant support that helps blueberries stand out as an amazing antioxidant
fruit.
Cardiovascular Benefits
Blueberry support of antioxidant defenses has been especially well documented with respect to
the cardiovascular system. It's the many different pathways for cardio support that are so striking
in the blueberry research. In repeated studies of blood composition, blueberry intake (usually in
the amount of 1-2 cups per day and over the course of 1-3 months) has been shown to improve
blood fat balances, including reduction in total cholesterol, raising of HDL cholesterol, and
lowering of triglycerides. At the same time, blueberry intake has been shown to help protect the
blood components (like LDL cholesterol) from oxygen damage that could lead to eventual
clogging of the blood vessels. Protection has also been shown for the cells lining the blood vessel
walls. Connected with this antioxidant protection of blood vessel structures and blood fats is an
improved overall antioxidant capacity in the blood itself. Interestingly, the ability of blueberries
to increase plasma antioxidant capacity seems to continue as blueberry intake goes up above
everyday levels. For example, some studies have shown better total antioxidant capacity when 3
or more cups of blueberries were consumed per day as compared to a daily intake of 1-2 cups.
Recent research has added yet another factor to our understanding of blueberries and
cardioprotection. That factor involves an enzyme called nitric oxide synthase (NOS). Most
studies on NOS have focused on a form of NOS called inducible NOS, or iNOS. Excess
formation of iNOS is generally associated with increased risk of inflammation. However, there is
a second form of NOS called endogenous NOS, or eNOS. Increased activity of eNOS is usually
associated with better balance in cardiovascular function. Recent studies have shown that daily
blueberry intake can result in increased eNOS activity, and this result is viewed as helping to
explain some of the unique health benefits of blueberries for the cardiovascular system.
It would be wrong to end a discussion of blueberries and cardiovascular health without talking
about blood pressure. In both men and women, and in study participants of many different ages,
routine blueberry intake has been shown to support healthy blood pressure. In individuals with
high blood pressure, blueberry intake has significantly reduced both systolic and diastolic blood
pressures . In individuals with health blood pressure, blueberry intake has been shown to help
maintain these healthy pressures.
Cognitive Benefits
One of the most exciting new areas of research on blueberries is the area of cognitive benefits. In
one study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry
consumption was enough to improve scores on two different tests of cognitive function including
memory. While participants in the study consumed blueberries in the form of juice, threequarters of a pound of blueberries were used to make each cup of juice. As participants
consumed between 2 and 2-1/2 cups per day, they actually received a very plentiful amount of
berries. The authors of this study were encouraged by the results and suggested that blueberries
might turn out to be beneficial not only for improvement of memory, but for slowing down or
postponing the onset of other cognitive problems frequently associated with aging.
Lab and animal research studies on blueberry intake suggest that a large part of this cognitive
protection is most likely due to nerve cell protection from oxygen damage by blueberries' vast
array of antioxidant nutrients. Nerve cells have a naturally high risk of oxygen damage and they
require special antioxidant protection at all times in life. Their ability to send information
throughout the body depends on the presence of balanced oxygen metabolism, and that balance
cannot be achieved without ample intake of antioxidant nutrients. By lowering the risk of
oxidative stress in our nerve cells, blueberries help us maintain smoothly working nerve cells and
healthy cognitive function.
Blood Sugar Benefits
Persons diagnosed with type 2 diabetes, metabolic syndrome, and insulin resistance have a
special challenge with respect to blood sugar balance. In many cases, persons diagnosed with
obesity also have special challenge maintaining a balanced blood sugar level. It's simply more
difficult for these individuals to keep their blood sugar levels from spiking too high (or
sometimes also from dropping down too low). Research on blood sugar balance and blueberry
intake has been conducted on individuals who have been diagnosed with type 2 diabetes,
metabolic syndrome, or insulin resistance, and the results of this research have been consistent.
They have shown that blueberries (along with other berries) have a favorable impact on blood
sugar regulation in persons already diagnosed with blood sugar problems.
When compared to other berries, blueberries are not particularly low in terms of their glycemic
index (GI) value. Studies show the GI for blueberries falling somewhere in the range of 40-53,
with berries like blackberries, raspberries, and strawberries repeatedly scoring closer to 30 than
to 40. However, recent studies have shown that blueberries definitely function as a low-GI fruit
in terms of their blood sugar impact. In one study on individuals diagnosed with type 2 diabetes,
study participants who consumed at last 3 servings of low-GI fruits per day (including
blueberries) saw significant improvement in their regulation of blood sugar over a three-month
period of time. Their blood levels of glycosylated hmmoglobin, or HgA1C were used as the
standard of measurement in this study.
The blood sugar benefits of blueberries should not be surprising. Even at 40-53 in terms of
glycemic index, blueberries typically fall into the "low-GI" category of foods (usually defined as
any food with a GI of 50 or below). They also provide a very good amount of fiber (nearly 4
grams per cup). Most low-GI foods with strong fiber content are foods we can count on to be
helpful in blood sugar regulation.
Eye Health
The retina of the eye is a unique place in our body and it is also a place that is at higher than
normal risk of oxidative stress. Foods unique in phytonutrient antioxidants are often investigated
for their ability to help protect the retina from oxygen damage, and blueberries are no exception!
In preliminary studies on laboratory animals, the anthocyanins in blueberry protected the retina
from unwanted oxygen damage. Interestingly, they have also been determined to help protect the
retina from damage from sunlight. Like the area of cancer protection, we look forward to future
research on human eye health and the potential for blueberry intake to help protect the human
eye from damage by sunlight and oxidative stress.
Anti-cancer Benefits
While almost exclusively coming in the form of laboratory studies on human cells or laboratory
animal studies, an increasing percentage of the blueberry research is being focused on anticancer benefits. Types of cancer already studied with respect to blueberry intake include breast
cancer, colon cancer, esophageal cancer, and cancers of the small intestine. We look forward to
the results of large-scale human studies on the potential ability of blueberry intake to lower risk
of these cancer types.
Description
With flavors that range from mildly sweet (cultivated) to tart and tangy (wild), blueberries are
nutritional stars bursting with nutrition and flavor while being very low in calories.
Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family whose other
members include the cranberry and bilberry as well as the azalea, mountain laurel, and
rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a
marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a
white-gray waxy "bloom" that covers the berry's surface and serves as a protective coat. The skin
surrounds a semi-transparent flesh that encases tiny seeds. Blueberries are at their best from May
through October when they are in season.
From a botanical perspective, all blueberries belong not only to the Ericaceae family of plants
but also to the Vaccinium genus. Within this Vaccinium genus, however, are three very
interesting groups of blueberries!
Highbush Blueberries: These species are the most commonly cultivated forms of
blueberries and the type we see most often in the grocery store. Included here are
northern and southern highbush, which can grow as high as 12 feet in height in their
native (uncultivated) state but when cultivated usually stay within a range of 4-7 feet.
Highbush blueberries are also the kind you're most likely to find available for purchase at
your local garden stores and plant nurseries. Cultivated highbush blueberries have often
been hybridized to produce larger size berries, which U.S. consumers seem to prefer.
Lowbush Blueberries: These species are commonly referred to as "wild blueberries." In
their native state, they typically grow less than 2 feet in height and often stay even lower,
at 8-12 inches from the ground. Lowbush species produce berries of a smaller size than
highbush and even though they can be found growing wild in many parts of the U.S. are
not commonly found in supermarkets.
Rabbiteye Blueberries: These species are native to the southern U.S. and can grow up to
20 feet in height in their native state. They are less frequently cultivated than highbush
blueberries, but when cultivated, the plant usually grows to heights of 4-10 feet.
All types of blueberries described above have found their way into agricultural practices around
the world and are part of cuisines from Asia to the Mediterranean. Some varieties were originally
transported to Europe and Asia from North America, but native varieties of blueberries can be
found on all three continents.
History
Blueberries hold a special place in the foods of North America, since more species of blueberries
are native to North America than any other continent. While lowbush berries are native to other
parts of the world — including Europe, the Mediterranean and Asia — highbush berries were
originally found almost exclusively in North America. To this day, the United States cultivates
and supplies over half of all blueberries on a global basis. (The next largest percentage of world
production — about 30% — also belongs to a North American country, Canada.) Among the 275
million pounds of blueberries grown in the U.S. (out of 550 million pounds grown worldwide),
Maine, Michigan, New Jersey, Oregon, and North Carolina are states most heavily involved in
blueberry farming. Because of its special interest in lowbush blueberries, the state of Maine is
actually the largest lowbush blueberry producer in the world.
Cultivation of blueberries was widespread among the Native American tribes throughout North
America. European colonists learned about blueberries thanks to these Native American
traditions and brought blueberry species back to Europe. Yet commercial cultivation of
blueberries in Europe has been a relatively recent phenomenon limited to the 20th and 21st
centuries. Thanks to increasing cultivation in the Southern Hemisphere — including South
American countries such as Chile, Argentina, and Uruguay as well South Africa, New Zealand
and Australia — fresh blueberries are now enjoyed throughout the year on many of the world's
continents.
One interesting current trend in history of blueberries has been their dramatically increased
consumption within the U.S. In 1997, the average U.S. adult consumed about 13 ounces of
blueberries per year. Ten years later, in 2007, that amount nearly doubled and reached an average
level of 22 ounces. This increasing consumption of blueberries within the U.S. has led to
cultivation of blueberries on almost 100,000 acres of land in the U.S., and has moved blueberries
to second place as the most commonly eaten berry in the U.S. (second only to strawberry).
How to Select and Store
Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom.
Shake the container, noticing whether the berries have the tendency to move freely; if they do
not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in
color or are soft and watery in texture. They should be free from moisture since the presence of
water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to
ensure that the berries move freely and are not clumped together, which may suggest that they
have been thawed and refrozen. Blueberries that are cultivated in the United States are available
from May through October while imported berries may be found at other times of the year.
Before storing remove any crushed or moldy berries to prevent the rest from spoiling. Don't
wash berries until right before eating as washing will remove the bloom that protects the berries'
skins from degradation. Store ripe blueberries in a covered container in the refrigerator where
they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries
may spoil.
Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before
freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon
thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen,
then put the berries in a plastic bag for storage in the freezer.
Recent research has shown that fresh blueberries can be frozen without damaging their delicate
anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant
nutrients found in blueberries. These antioxidants include many different types of anthocyanins,
the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After
freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6
months, researchers have discovered no significant lowering of overall antioxidant capacity or
anthocyanin concentrations. Anthocyanins studied have included malvidins, delphinidins,
pelargonidins, cyanidins, and peonidins. These findings should encourage you to consider
freezing your blueberries if you have an abundant seasonal supply but restricted access to fresh
berries during other parts of the year.
Tips for Preparing and Cooking
Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted
dry if they are not organic. Wash berries just prior to use to not prematurely remove the
protective bloom that resides on the skin's surface. If you know the source of either wild or
organic berries try not to wash them at all.
When using frozen berries in recipes that do not require cooking, thaw well and drain prior to
using.
Blueberries retain their maximum amount of nutrients and their maximum taste when they are
enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients - including
vitamins, antioxidants, and enzymes - undergo damage when exposed to temperatures
(350°F/175°C and higher) used in baking.
How to Enjoy
A Few Quick Serving Ideas
Add frozen blueberries to your breakfast shake. If the blender container is plastic, allow
berries a few minutes to soften, so they will not damage the blender.
Fresh or dried blueberries add a colorful punch to cold breakfast cereals.
For a deliciously elegant dessert, layer yogurt and blueberries in wine glasses and top
with crystallized ginger.
WHFoods Recipes That Feature Blueberries
Granola with Fresh Fruit
Healthy High Fiber Cereal
Quinoa Cereal with Fresh Fruit
Yogurt with Fruit
Blueberries with Cashew Sauce
Blueberries with Yogurt and Chocolate
Blueberry Parfait
Blueberry Peach Crisp
Blueberry Trifle
Fresh Peaches with Blueberries & Yogurt
Individual Concerns
Blueberries and Oxalates
Blueberries are among a small number of foods that contain measurable amounts of oxalates,
naturally-occurring substances found in plants, animals, and human beings. When oxalates
become too concentrated in body fluids, they can crystallize and cause health problems. For this
reason, individuals with already existing and untreated kidney or gallbladder problems may want
to avoid eating blueberries. Laboratory studies have shown that oxalates may also interfere with
absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the
ability of oxalates to lower calcium absorption is relatively small and definitely does not
outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your
digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your
meals, you will get significant benefits -including absorption of calcium-from calcium-rich foods
plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not
discourage a person focused on ensuring that they are meeting their calcium requirements from
eating these nutrient-rich foods because of their oxalate content. For more on this subject, please
see "Can you tell me what oxalates are and in which foods they can be found?"
Blueberries and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with
the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though
pesticides are present in food at very small trace levels, their negative impact on health is well
documented. The liver's ability to process other toxins, the cells' ability to produce energy, and
the nerves' ability to send messages can all be compromised by pesticide exposure. According to
the Environmental Working Group's 2014 report "Shopper's Guide to Pesticides," blueberries
(grown in the United States) are among the 12 foods on which pesticide residues have been most
frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may
want to avoid consumption of blueberries unless they have been grown organically. In fact, the
selection of organically grown blueberries is not only a way to help lower your risk of pesticide
exposure but also a way to maximize your blueberry nourishment. A recent study has directly
compared the total antioxidant capacity of organically grown versus non-organically grown
highbush blueberries (Vaccinium corymbosum L., var. Bluecrop), and found some very
impressive results for the organically grown berries. Organically grown blueberries turned out to
have significantly higher concentrations of total phenol antioxidants and total anthocyanin
antioxidants than conventionally grown blueberries, as well as significantly higher total
antioxidant capacity. Numerous specific antioxidant anthocyanins were measured in the study,
including delphinidins, malvidins, and petunidins. The antioxidant flavonoid quercetin was also
measured.
Nutritional Profile
Blueberries are phytonutrient superstars. These fruits contain significant amounts of
anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and
vegetables. Included in blueberry anthocyanins are malvidins, delphinidins, pelargonidins,
cyanidins, and peonidins. In addition to their anthocyanins, blueberrries also contain
hydroxycinnamic acids (including caffeic, ferulic, and coumaric acid), hydroxybenzoic acids
(including gallic and procatechuic acid), and flavonols (including kaempferol, quercetin and
myricetin). Blueberries also contain the unique, phenol-like antioxidants pterostilbene and
resveratrol.
Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also
a good source of fiber and copper.
For an in-depth nutritional profile click here: Blueberries.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for
Blueberries is also available. This profile includes information on a full array of nutrients,
including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty
acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the
calories they contain, we created a Food Rating System. This system allows us to highlight the
foods that are especially rich in particular nutrients. The following chart shows the nutrients for
which this food is either an excellent, very good, or good source (below the chart you will find a
table that explains these qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided
in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth
nutritional profile that includes values for dozens of nutrients - not just the ones rated as
excellent, very good, or good - please use the link below the chart.) To read this chart accurately,
you'll need to glance up in the top left corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient composition. This serving size will tell you
how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,
returning to the chart itself, you can look next to the nutrient name in order to find the nutrient
amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density
that we calculated for this food and nutrient, and the rating we established in our rating system.
For most of our nutrient ratings, we adopted the government standards for food labeling that are
found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Blueberries, fresh
1.00 cup
148.00 grams
Calories: 84
GI: low
DRI/DV
Nutrient
World's Healthiest
Nutrient
Amount
(%)
Density
Foods Rating
vitamin K
28.56 mcg
32
6.8
very good
manganese
0.50 mg
25
5.3
very good
vitamin C
14.36 mg
19
4.1
very good
fiber
3.55 g
14
3.0
good
copper
0.08 mg
9
1.9
good
