Are blueberries healthy? Just look at these stats:
Low in fat.
A 250ml (1 cup) serving of blueberries is all it takes to make up one of the 7-10 daily servings of fruits and vegetables recommended by the Canadian Food Guide – with just 40 calories, and virtually no fat.
Blueberries are packed with vitamin C.
One serving delivers almost 25% of one’s daily vitamin C requirement1, helping gums, capillaries and the immune system. Just one of the many benefits of blueberries.
A good source of fibre.
A handful of blueberries helps satisfy recommended daily fibre intake, providing nutrition that helps keep the body regular, the heart healthy and cholesterol in check.2
An excellent source of manganese.
Along with other vitamins in blueberries, manganese plays an important role in bone development and in converting proteins, carbs and fats into energy.3
Blueberries and a balanced diet work together for good health. A blueberry smoothie, salad or dessert every day is a fun way to help you get the fruit benefits the Canadian Food Guide recommends.
Reduced Cancer Risk.
Multiple studies have shown a link between blueberries, nutrition and reduced growth of breast cancer, as well as reduced growth of colon cancer cells.
Research has shown that blueberries can improve insulin response, resulting in lower blood glucose levels and reduced abdominal fat.
More blueberry health studies
Antioxidants in Blueberries
Anthocyanins, are a group of antioxidant compounds responsible for the amazing colour of blueberries. They also help eliminate free radicals, produced through biological reactions in the body and factors such as sun, pesticides and pollutants. Left to roam, these free radicals can attack DNA, proteins and lipids creating cellular changes that may lead to development of diseases like cancer4. Antioxidants are said to have a ‘domino effect’. That’s why the Canadian Food Guide recommends consuming 7 to 10 servings of fruits and vegetables a day.
Fresh vs. Frozen: The Blueberry Health Showdown
Studies on blueberries and nutrition have shown that since blueberries are frozen soon after they are picked, they are equal in quality to fresh where antioxidants are concerned. 4 Researchers analyzed the anthocyanin content of blueberries frozen for one, three and five months and found no decrease in antioxidants over fresh berries.5 They also retain similar or greater concentrations of thiamine, riboflavin, vitamin B-6, folate and fibre.
1 National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture. ARS-2016.
2 Medline Plus Database: Dietary Fiber
3 MedLine Plus Database: Manganese
4 Freezing blueberries improves antioxidant availability - https://www.sciencedaily.com/releases/2014/07/140722124810.htm