Blueberries nutrition facts
Sweet, juicy blueberries are rich in pro-anthocyanin natural pigment anti-oxidants. These tiny, round blue-purple berries have long been attributed to the longevity and wellness of indigenous natives living in the subarctic regions in the Northern hemisphere. Botanically, the plant is a deciduous shrub belonging within the family of Ericaceae, of the genus: Vaccinium.
Broadly, vaccinium species are classified according to their growth habit as high-bush and low-bush berries.
- High-bush blueberry (Vaccinium corymbosum) is highly branched, erect deciduous shrub with rich foliage. It grows up to 10-12 feet tall in cultivated orchards and bears clusters of small, cream-white flowers during spring, which subsequently develop into berries after about two months. In the wild, high bush-blueberry is found on the edges of marshes, lakes, ponds, and streams. Rabbiteye blueberry (Vaccinium virgatum, also known as V. ashei.) is a medium-sized shrub grows naturally in South Eastern parts of USA.
- Low-bush blueberry (Vaccinium angustifolium) is a short, erect plant grows about one-two feet in height and spread by underground rhizomes. In cultivated farms, it is grown as two-year cycle crop, since the whole plant is either mowed down or burnt to allow new shoots that appear only during next season.
Both species require well-drained sandy, acidic soil to flourish. This berry shrub prefers open sunny conditions and intolerant of shade. In general, the berries are ready to harvest when the green- pink color turns completely blue, juicy and sweeter. Traditionally, they handpicked and therefore, require intense laboring. Soon after the berries separated from the shrub, they are sorted out and transport to cold facility for storage.
Health benefits of blueberries
- Blueberries are very low in calories. 100 g fresh berries provide only 57 calories. However, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
- Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.
- In addition, these berries have other flavonoid anti-oxidants such as carotene-β, lutein and zea-xanthin.
- Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.
- Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
- Fresh berries contain a small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins work as potent anti-oxidants, which help limit free radical mediated injury to the body.
- The berries also contain a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrates, protein, and fats.
- Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 57 Kcal | 3% |
| Carbohydrates | 14.49 g | 11% |
| Protein | 0.74 g | 1% |
| Total Fat | 0.33 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.4 g | 6% |
| Vitamins | ||
| Folates | 6 µg | 1.5% |
| Niacin | 0.418 mg | 2.5% |
| Pantothenic acid | 0.124 mg | 2.5% |
| Pyridoxine | 0.052 mg | 4% |
| Riboflavin | 0.041 mg | 3% |
| Vitamin A | 54 IU | 2% |
| Vitamin C | 9.7 mg | 1.5% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 19.3 µg | 13% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 77 mg | 2% |
| Minerals | ||
| Calcium | 6 mg | 0.5% |
| Iron | 0.28 mg | 3.5% |
| Magnesium | 6 mg | 1.5% |
| Manganese | 0.336 mg | 14% |
| Zinc | 0.16 mg | 1.5% |
| Phyto-nutrients | ||
| Carotene-ß | 32 µg | -- |
| Lutein-zeaxanthin | 80 µg | -- |
Selection and storage
In the United States, blueberries are readily available in the markets throughout the year, since they imported across the continents. However, fresh wild berries are at their best from June until August when the harvest season begins in Michigan and Maine in USA and from Quebec province of Canada.
In the stores, look for fresh berries that are firm, plump, smooth-skinned, with a silver-gray surface bloom. Buy deep purple-blue to blue-black berries. Avoid soft or shriveled, over-handled bruised berries and those with signs of mold and of old stock.
Once at home, place the berries in a plastic or zip pouch and store inside the refrigerator set at high relative humidity. Stored thus, they stay well for up to a week.
Preparation and serving tips
Blueberries are sweet and juicy, leaves deep-blue pigment stain over teeth and tongue. Trim away any stems and leaves if you have purchased berries directly from the local farmer.
They are better eaten fresh after washing in cold water. If taken out from the cold storage, place them in a bowl of water to bring to normal room temperature to enrich their taste and palatability. Gently pat dry using a moisture absorbent cloth/ paper and enjoy!
Here are some serving tips:
- Traditionally, blueberries have been part of food culture of Native Americans.
- While fresh berries eaten as they are like table grapes, dried ones added to soup, stews, and to sweeten venison meat.
- They are one of the most preferred berries in the preparation of muffins, pies, and cheesecakes.
- These berries are also favorite addition in fruit salads, fresh fruit-tarts, ice-creams, etc.
- They are also used to make juice, sauce, jellies, and jams.
Safety profile
Blueberries may rarely cause serious allergic reactions in some sensitized individuals. Often, these kinds of reactions occur because of possible cross-reactions to other fruits (strawberry), pollen or weed allergies. Some of the most common symptoms of blueberry allergy may include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances. Individuals who suspect allergy to these fruits may want to avoid eating them.