Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Blueberries

Blueberries

Health BENEFITS of Blueberries:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assist in transporting calcium to the bones
  • help prevent bone loss and bone fractures
    (see full list here)

High in Manganese

  • help the body absorb calcium
  • important for strong bones and joints
  • support antioxidant enzymes that fight free radicals
    (see full list here)

High in Vitamin C

  • work as an antioxidant fighting damaging free radicals
  • assist the body in making collagen protein
  • help strengthen the immune system
    (see full list here)

High in Flavonoids (Phytonutrients)

  • neutralize cancer-causing free radicals
  • lower triglycerides and inhibit LDL cholesterol oxidation
  • reduce inflammation in arteries and help prevent heart disease

High in Chlorogenic Acid (Phytonutrients)

  • help slow the release of glucose into the bloodstream
  • aid in lowering blood pressure
  • improve cardiovascular health

Good Amounts of:

  • Copper
  • Vitamin E
  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B6 (Pyridoxine)

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup blueberries = approximately 84 calories)

91%
Carbohydrates
5%
Protein
4%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup blueberries)

21.4g
Carbohydrates

1.1g
Protein

.5g
Fat


FIBER & NATURAL SUGARS

(grams per 1 cup blueberries)

3.6g
Fiber*

14.7g
Natural Sugars*


NET CARBS

(grams per 1 cup blueberries)

17.8g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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