Dinner Health Recipes

Understanding The Nutritional Content In Blueberries

Nutrition
One cup of fresh blueberries contains:

84 calories
0 g of cholesterol
1.1 g of protein
0.49 g of fat
21.45 g of carbohydrate
3.6 g of dietary fiber
14.74 g of total sugars
That same one-cup serving provides:

24 percent of daily vitamin C
5 percent of daily vitamin B6
36 percent of daily vitamin K
Blueberries also provide:

9 milligrams (mg) calcium
0.41 mg of iron
114 mg of potassium
9 mg of magnesium
18 mg of phosphorus
1 mg of sodium
0.24 mg of zinc
9 mg of folate


Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese.

As well as anthocyanins, vitamins, and minerals, blueberries contain a various range of phenolic compounds like quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.

The large quantities of bioactive compounds place blueberries high on the mixture Nutrient Density Index (ANDI). This index rates foods supported their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the foremost nutrients per calorie have the very best rankings, and blueberries are placed among the highest fruits and vegetables for nutrient density, with an ANDI score of 132.

Diet


Blueberries are often made into a smoothie or used as a topping on a variety of various meal and snack options. Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. make certain to see the label of frozen and dried blueberries for added sugars. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers.

Here are some quick recommendations on including blueberries in meal options:

Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal for an additional burst of flavor and nutrition in your breakfast.
Whip up a fast and straightforward smoothie using frozen berries, milk , and yogurt.
Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
Fold blueberries into muffins and sweet breads.
Blend them during a kitchen appliance with a touch water, as a part of a fresh syrup to top desserts or breakfast foods.

Risks
People who are taking blood-thinners, like warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K . Vitamin K plays a key role in blood coagulation , and it could affect the blood-thinning action of the drug.

The overall diet is more important than any single food in preventing disease and achieving healthiness . It’s better to eat a varied diet because the key to healthful living, instead of to consider individual foods.

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