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 NUTRIENTS	Vitamin 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

		RDA	Blueberries, raw		Blueberries, frozen
Nutrient	Unit		per 100g	%RDA	per 100g	%RDA
Water	g		84.21		85.8
Energy	kcal		57		57
Protein	g		0.74		0
Total lipid (fat)	g		0.33		0.16
Carbohydrate, by difference	g		14.49		13.85
Fiber, total dietary	g		2.4		4.4
Sugars, total	g		9.96
Minerals
Calcium, Ca	mg	1000	6	0.6%	17	1.7%
Iron, Fe	mg	8	0.28	3.5%	0.58	7.3%
Magnesium, Mg	mg	420	6	1.4%	7	1.7%
Phosphorus, P	mg	700	12	1.7%	13	1.9%
Potassium, K	mg	470	77	16.4%	68	14.5%
Sodium, Na	mg		1		3
Zinc, Zn	mg	11	0.16	1.5%	0.67	6.1%
Copper, Cu	mg	0.9	0.057	6.3%		0.0%
Manganese, Mn	mg	2.3	0.336	14.6%	2.87	124.8%
Selenium, Se	Âµg	55	0.1	0.2%		0.0%
Vitamins
Vitamin C, total ascorbic acid	mg	90	9.7	10.8%	1.7	1.9%
Thiamin	mg	1.2	0.037	3.1%	0.03	2.5%
Riboflavin	mg	1.3	0.041	3.2%	0.007	0.5%
Niacin	mg	16	0.418	2.6%	0.61	3.8%
Pantothenic acid	mg	5	0.124	2.5%		0.0%
Vitamin B-6	mg	1.7	0.052	3.1%	0.02	1.2%
Folate, total	Âµg	400	6	1.5%		0.0%
Choline, total	mg		6
Betaine	mg		0.2
Vitamin B-12	Âµg	2.4	0	0.0%	0	0.0%
Vitamin A, IU	IU	5000	54	1.1%	59	1.2%
Vitamin E, total	mg	15	0.97	6.5%	0.26	1.7%
Vitamin D	IU	600	0	0.0%	0	0.0%
Vitamin K (phylloquinone)	Âµg	120	19.3	16.1%		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