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Benefits, Nutritional Profile and How to!

Blueberries has been purported as a ‘super fruit’ due to its plethora of vital nutrients such as vitamins, minerals and a diverse range of compounds including proanthocyanidins, chlorogenic acid and other flavonoids .

 One of its main polyphenolic compounds – anthocyanin flavonoids is that which accounts for many of the health benefits of this little purple, bluish fruit.  In fact, research suggests that blueberries anthocyanin compounds accounts for about sixty (60%) percent of the total polyphenolics in ripe blueberries.

Anthocyanins are the pigments that confer the red, blue or purple coloration of ripe berries and which provides that visual cue that the fruit is ripe for the picking. To this extent, a growing number of positive scientific evidence from human clinical trials as well as observational researches are proving that this little purple fruit is worth adding to one’s diet. 

You can read more on Blueberries in this detailed article here.

Blueberries Nutritional Profile

148 grams – ( 1 Cup) of Blueberries:

  • Calories: 36 Kcal
  • Protein: 1 g
  • Carbohydrates: 45 g
  • Fiber: 6 g
  • Fat:49 g
  • Calcium:8 mg
  • Potassium:96 mg
  • Magnesium:88 mg
  • Phosphorus: 76 mg
  • Vitamin A:44 mcg
  • Vitamin C:4 mg
  • Vitamin K:6 mcg
  • Lutein and Zeaxanthin:4 mcg
  • Water:63 g

Ref: (USDA Standard Reference).

Here are some Health Benefits of Eating Blueberries

  1. Cardiovascular health.
  2. May be able to help those that are considered pre-diabetic as well as type 2 diabetes.
  3. Help with obesity.
  4. Cognitive and Nerve health.
  5. Blood pressure management.

Remember, You can read the detailed article on Blueberries here

Here are some ways You can include Blueberries in your diet

  1. Add to smoothies, yogurts, oatmeal, and cereal.
  2. Add to Salads.
  3. Baked goods.
  4. Add to Pancakes.
  5. Salad Dressings.

How will you add this nutrient-dense Food to your diet?

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