blueberries

Blueberry-Blast_172228_2

Blueberries are acknowledged by nutrition experts for their sky-high levels of antioxidants: they have the highest proportion of antioxidants of any food on the planet. They’re armed with dozens of anti­ oxidant varieties along with polyphenols, anthocyanins, anthocyanidins, dimethyl resveratrol. When you eat these berries, their innate intelligence reads your body, searches out potential disease and figures out the best way to heal you.

This is the food you want in your life when you’ve been through the unthinkable and need the support to rise up again. It’s also for any­one who needs a physical boost or strives athletically.

TIPS

  • Often the easiest place to find blueberries is in the frozen-food aisle at the local supermarket and freezing makes the berries even healthier. To enjoy them, either whip them up into a frozen treat, or thaw and enjoy. Frozen blueberries blended with frozen bananas make a delicious and wholesome-beyond-belief ice cream.
PRIMARY MICRO NUTRIENTSVitamin C, Potassium, Manganese, Vitamin K,
SECONDARY MICRO NUTRIENTS

 Vitamin E, Iron, Copper

NUTRITIONAL HIGHLIGHTS

Anti-oxidant star

Prevents and helps eliminate urinary tract infections: blueberries contains the same active compounds as cranberries

FUNCTIONAL BENEFITS

Anti-oxidant anthocyanidins

  • Anti-Alzheimer’s
  • Eye health
    • Improve vision and visual acuity (especially at night-time)
    • Protect against age-related macular degeneration
    • Protective against glaucoma and cataracts
  • UTI treatment and prevention
    • proanthocyanidins inhibit adhesion of bacteria to urinary tract epithelium (bacteria need to adhere to cause UTI or else they are excreted in urine)
  • Treats varicose veins, hemorrhoids, peptic ulcers
PHYTONUTRIENTS

Anthocyanidins

  • Flavonoids that lessen activity of COX enzyme linked to inflammatory conditions such as rheumatoid arthritis, osteoporosis, asthma, atherosclerosis, cancer
  • Flavonoids are natures biological response modifiers that have anti-inflammatory, anti-allergenic, anti-viral, anti-cancer properties, primarily working as anti-oxidants to protect cells 
  • Flavonoids are anti-oxidants and have direct anti-tumor effects as well as immune enhancing properties

Tannins – astringents in digestive system that firm up stool

NOTES

 

ADVICE and DANGERS

moderate levels oxalate (kidneys)

high pesticides – buy organic

 

  RDABlueberries, raw Blueberries, frozen 
NutrientUnit per 100g%RDAper 100g%RDA
Waterg 84.21 85.8 
Energykcal 57 57 
Proteing 0.74 0 
Total lipid (fat)g 0.33 0.16 
Carbohydrate, by differenceg 14.49 13.85 
Fiber, total dietaryg 2.4 4.4 
Sugars, totalg 9.96   
Minerals      
Calcium, Camg100060.6%171.7%
Iron, Femg80.283.5%0.587.3%
Magnesium, Mgmg42061.4%71.7%
Phosphorus, Pmg700121.7%131.9%
Potassium, Kmg4707716.4%6814.5%
Sodium, Namg 1 3 
Zinc, Znmg110.161.5%0.676.1%
Copper, Cumg0.90.0576.3% 0.0%
Manganese, Mnmg2.30.33614.6%2.87124.8%
Selenium, Seµg550.10.2% 0.0%
Vitamins      
Vitamin C, total ascorbic acidmg909.710.8%1.71.9%
Thiaminmg1.20.0373.1%0.032.5%
Riboflavinmg1.30.0413.2%0.0070.5%
Niacinmg160.4182.6%0.613.8%
Pantothenic acidmg50.1242.5% 0.0%
Vitamin B-6mg1.70.0523.1%0.021.2%
Folate, totalµg40061.5% 0.0%
Choline, totalmg 6   
Betainemg 0.2   
Vitamin B-12µg2.400.0%00.0%
Vitamin A, IUIU5000541.1%591.2%
Vitamin E, totalmg150.976.5%0.261.7%
Vitamin DIU60000.0%00.0%
Vitamin K (phylloquinone)µg12019.316.1% 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Additional Resources

10 Proven Health Benefits of Blueberries from Healthline

7 Unexpected Benefits of Blueberries from Runners World

20 Evidence-Based Health Benefits Of Blueberries from Organic Facts

 

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