Blueberries One Of the Best Healthy Foods

One of my all time favourite berry fruits are plump, sweet, delicious blueberries. They are so versatile and full of flavour, highly nutritious and one of the healthiest foods to eat.

You can buy blueberries at any time of the year, as they come frozen and are readily available in your freezer section or you can buy them fresh when in season.  Either way, fresh or frozen to add them into your daily food regime can make a huge difference to your health and will aid your healthy eating regime.

According to the U.S. Department of Agriculture Blueberries have amazing anti-oxidant abilities and are up there with the best of the best on the healthiest food to eat list.

Our bodies create a huge amount of free radicals, even when we breathe, and these need to be eliminated through ingesting enough anti-oxidants, to neutralize them.

To explain this better, think of free radicals like black billowing smoke from a factory, polluting the sky, then think of an anti-oxidant, like a great big monster muncher, flying around that factory eating up offending thick, black smoke leaving the sky a lovely sparkling healthy blue colour.

Without Anti-Oxidants, our immune system becomes suppressed and our bodies cannot function correctly leading to serious diseases such as, cancer, cardiovascular and those related to age.

Blueberries are a delicious way to boost your immune system, and help fight off the nasties.

Healthy Eating Blueberries are also a friend to those of us who wish to keep trim, because they are low in calories. So Pig out!

How Many Calories in Blueberries?

The Blueberry council claim that 1 cup of vitamin C rich blueberries has approximately 80 calories.

Dietary Fibre – Blueberries have it all!

The latest research shows, we just do not get enough Fibre in our diets.  The ADA recommends a minimum of 20–35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 Cal/8400 kJ diet should include 25g of fiber per day). The ADA’s recommendation for children is that intake should equal age in years plus 5 g/day (e.g., a 4 year old should consume 9 g/day).blueberries healthiest foods

A large handful of Blueberries everyday, or using blueberries in great tasting recipes goes a long way to achieving that perfect fibre balance.

What I tend to do is add a ½ cup of frozen blueberries to my morning Fruit smoothie, my partner though adds them to his cereal, plus I use them in my cooking.  We both  find that making a change to Healthy Eating has been  so simple.

I cannot stress enough the importance adding blueberries to your diet, they are jammed packed with goodness, just take a look at the chart below.

Blueberry Nutrition Facts

Nutrient

Units

Per 100 grams

Per 1cup (148g)

Water

g

84.21

124.63

Energy

kcal

57

84

Protein

g

0.74

1.10

Total lipid (fat)

g

0.33

0.49

Cholesterol

mg

0

0

Carbohydrate

g

14.49

21.45

Fiber, dietary

g

2.4

3.6

Sugars, total

g

9.96

14.74

Sucrose

g

0.11

0.16

Glucose

g

4.88

7.22

Fructose

g

4.97

7.36

Starch

g

0.03

0.04

Minerals

Calcium

mg

6

9

Iron

mg

0.28

0.41

Magnesium

mg

6

9

Phosphorus

mg

12

18

Potassium

mg

77

114

Sodium

mg

1

1

Zinc

mg

0.16

0.24

Copper

mg

0.057

0.084

Manganese

mg

0.336

0.497

Selenium

mcg

0.1

0.1

Vitamins

Vitamin C

mg

9.7

14.4

Thiamin

mg

0.037

0.055

Riboflavin

mg

0.041

0.061

Niacin

mg

0.418

0.619

Pantothenic acid

mg

0.124

0.184

Vitamin B-6

mg

0.052

0.077

Folate

mcg

6

9

Vitamin A, IU

IU

54

80

Vitamin E

mg

0.57

0.84

Vitamin K

mcg

19.3

28.6

Carotene, beta

mcg

32

47

Carotene, alpha

mcg

0

0

Lycopene

mcg

0

0

Lutein + zeaxanthin

mcg

80

118

USDA National Nutrient Database for Standard Reference, Release 23 (2010)

Hmm, I think I will bore you if I go on any further, except to say, lookout for some great blueberry recipes in the recipe section, and take a read of my blog post on Blueberry History. I came across the history of blueberries and was fascinated by what I read, and thought I would share it with you all.

All of us at The Healthiest Foods (dot) com say goodbye for now and invite you to come back soon.

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2 Responses to “Blueberries One Of the Best Healthy Foods”

  1. February 29, 2012 at 9:50 pm #

    Great post, I think people should learn a lot from this web blog its really user pleasant. So much good info on here :D.

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  1. Blueberries an Interesting History | The Healthiest Foods - December 18, 2011

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