Blueberries

Blueberries

Blueberries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable, including nutritional powerhouses such as kale, broccoli, and oranges.

Ranking at the top of the list of 40 fruits and vegetables tested for their antioxidant potential, the blue phytonutrients in blueberries -anthocyanins -are likely responsible for much of the berry's healing power.

Blueberries (along with strawberries and blackberries) also contain ellagic acid, which has anti-cancer properties and provide high amount of the soluble fiber called pectin.

Estimated Glycemic Load=4
Antioxidant Score (ORAC)=6,552

The Benefits

*Excellent Source of: Vitamin C, Vitamin K, Manganese
*Good Source of: Fiber
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains

Selecting and Storing

Choose blueberries that are firm, uniform in size and indigo blue with a silvery frost. Discard shriveled or moldy berries. Do not wash until ready to use, and store (preferably in a single layer) in a moisture-proof container in the refrigerator for up to 5 days. When choosing frozen blueberries, shake the bag to ensure the berries move freely. If not, the thawed and were refrozen.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BLUEBERRIES,RAW

OMEGA-6 / OMEGA-3 RATIO: 1.56

Calories: 84

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.49 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0.07 g	*
Polyunsaturated Fat	0.22 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	86 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	21.4 g	*
Sugars	14.7 g	*
Fiber	3.6 g	*
Protein	1.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	79.9 IU	2%
Vitamin C	14.4mg	24%
Vitamin D	0 IU	0%
Vitamin E	0.84 IU	3%
Vitamin B6	0.08 mg	4%
Vitamin B12	0 mcg	0%
Vitamin K	28.6 mg	36%
Folate	8.9 mcg	2%
Niacin	0.62 mg	3%
Riboflavin	0.06 mg	4%
Thiamin	0.05 mg	3%
MINERALS
Calcium	8.9 mg	1%
Copper	0 mg	0%
Iron	0.41 mg	2%
Magnesium	8.9 mg	2%
Manganese	0.5 mg	25%
Phosphorous	17.8 mg	2%
Potassium	114 mg	3%
Selenium	0.15 mcg	0%
Sodium	1.5 mg	0%
Zinc	0.24 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	47.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	118.4 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).