WHAT IS THE NUTRITIONAL VALUE OF BLUEBERRIES?

What is the nutritional value of blueberries?
Summer is the perfect time to enjoy the big flavor and bold color of the remarkable blueberry.  It is easy to find luscious blueberries with a sweet and tart flavor. In season they are a good value from the farmer’s market, farm stand or supermarket. They are a satisfying snack and popular ingredient in everything from blueberry muffins to blueberry smoothies. 

With all of the health research in the news, you may be wondering–what is the nutritional value of blueberries?

The nutritional value of blueberries starts with vitamins. Blueberries are a source of Vitamin C and Vitamin K.  But that is just the beginning.  These little berries also provide fiber.
In terms of nutritional value, the anthocyanins just might be the star of the blueberry lineup. The deep blue color of blueberries comes from a group of flavonoids called anthocyanins, which have remarkable antioxidant power. Blueberry anthocyanins can help provide protection from the effects of oxidative stress, which underlies the common disorders associated with aging.
Here’s a look at what is the nutritional value of blueberries in terms of protection against oxidative stress:
In a study mice stressed by aging or by toxins were fed blueberries at a dose that would equal one cup a day for a human. Blueberry-fed mice performed better than “control” mice (not fed blueberries) on tests of learning, memory and coordination.
In addition to fighting oxidative stress, eating blueberries may have other important nutritional value that provides benefits:
Blueberries contain flavonoids that can prevent urinary tract infection.
A group of chemicals that are found in blueberries called stilbenes could have cholesterol-lowering effects.
Enjoying blueberries is a great way to boost consumption of fruit and vegetables to 9-10 servings per day, the amount of fruit and vegetables we recommend in  The Fat Resistance Diet.  What is the goal of our diet? To achieve a high level of nutritional value to help reduce inflammation and reverse leptin resistance.  Improving the function of the leptin mechanism can help boost metabolism and facilitate weight loss.
Blueberries are used throughout The Fat Resistance Diet recipes and meal plans for power breakfasts, tasty snacks and delicious desserts.
As a breakfast treat, try our Smart Start Smoothie (p. 179). I enjoy making our Blueberry Cinnamon Bowl (p. 242) for breakfast. It’s a family favorite. Berries alone are good for a snack or dessert at any time. Try the Blueberry Parfait (p. 220) or Frosty Yogurt (p. 221). To enjoy pancakes the healthy way, make our Blueberry Flax Pancakes (p. 282).

   

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