Blueberry Nutrition

Blueberry Superfood = Super Nutrients

Blueberry nutrition doesn’t just stop at the much lauded superstar blueberry antioxidants

Anthocyanin and resveratrol may get most of the attention (each is a well-known blueberry antioxidant), but the other “ordinary” nutrients in blueberries are just as impressive in their quiet way.


Blueberries and Health Benefits

Vitamin C – an important antioxidant that boosts the immune system, prevents scurvy (should you be prone!) and is essential for healthy teeth, bones and gums. The vitamin C content in blueberry nutrition varies according to the variety of blueberry (wild berries will contain the most). Vitamin C supports the immune system and has the anti-cancer benefits of its antioxidant pals. A cup of blueberries will give you 30% of your RDA (Recommended Daily Allowance) of Vitamin C.

Vitamin E – an antioxidant which helps in cancer prevention and boosts the immune system. Our bodies can’t make it, so we must consume it though our diet. Essential for skin health and wound healing. One cup of blueberries will give you about 7% of your RDA of Vitamin E.


Vitamin A – a retinoid essential for healthy skin, eyes and bones, immune function and cell development. Vitamin A is a free radical scavenger and a defender against aging.

Niacin – helps convert food into energy and is important for skin, the nervous and digestive systems.

Betacarotene – an antioxidant that gathers in the fatty tissue under your skin, where it protects against UV damage.

Riboflavin – is a B Complex vitamin that helps your body release energy from carbohydrates and keeps your skin and eyes healthy.

Thiamin – aka Vitamin B. Necessary for metabolism (releasing energy from fat and carbs), a healthy heart, brain and nerve cells.

Iron – is a mineral essential for the formation of haemoglobin (hemoglobin) in the blood. Haemoglobin is the part of your blood that carries oxygen through the body. Not enough haemoglobin means too little oxygen circulating with the blood and a diagnosis of anemia.

Silicon – is a trace mineral (found predominantly in blueberry leaves, but also in the berry), which is believed to be able to rejuvenate the pancreas.

Potassium – a mineral essential for blood pressure, water balance, muscles, nerves, digestion, and maintaining the even beat of your heart.

Manganese – an essential trace mineral responsible for making enzymes that metabolise fat and proteins. Also important for bone formation, insulin balance, the health of connective tissues and the thyroid.

Fibre/Fiber – Fibre isn’t absorbed by the body like a regular nutrient. Fibre is made up of undigestible bits of plant that add roughage and bulk to food in the gut, aiding in efficient elimination and a healthy digestive system.

Flavonoids – are substances found in plants that have antioxidant effects. Anthocyanin is a flavonoid and the most famous of the bunch. But blueberries also contain catechin, myricetin, quercetin, ankaempferol, and epicatechin.

For a definitive synopsis of blueberry nutrition, the US Highbush Blueberry Council has compiled an admirable chart.

But remember that one of the prime benefits of eating blueberries is that they taste as good as they’re good for you.



How do YOU Blueberry?

How do you take your blueberries? Frozen and blended into your smoothie? In a supplement? Or in a jam spread on your toast every morning?

Click below to see contributions from other visitors to this page…

Delicious Banana and Blueberry Smoothies

Chuck a couple of handfuls of blueberries into a blender with chopped bananas and some crushed ice = yuummmmmm!

Healthy, too. No milk, no ice cream.

Blueberries in Porridge

In porridge with honey. Yummo!

WABB Editor: It’s our favourite way to eat blueberries, here at Wild About Blueberres, too!

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