Blueberries Are a Nutritional Powerhouse
Blueberry nutrition really is a feat of nature. Nutrient-dense and low in calories, these small, sweet-sized fruits that can be popped in to our mouths one by one contain a plethora of beneficial nutrients. A 150g serving of blueberries provides almost a quarter of our daily recommended intake of vitamin C and 36% of our intake of vitamin K. They also provide minerals such as calcium, potassium, folate and magnesium.
150g of blueberries also contains 4g of fibre and 15g of carbs. Around 85% of a blueberry is water, so as well as providing belly-filling fibre and energy-giving carbs, they’re also great for keeping us hydrated. So given that 150g only contains 85 calories and zero cholesterol, they truly are a superfood!
But perhaps the most stand out blueberry nutritional benefit comes from their antioxidant prowess. Most fruits and vegetables are rich in antioxidants – a range of nutrients that have a protective effect on the body.
But blueberries are thought to contain one of the highest concentrations of antioxidants of all the fresh fruits and veggies. The main type of blueberry antioxidant is a type of polyphenol antioxidant called a flavonoid. Flavonoids help to reduce our risk of developing certain diseases such as heart disease and types of dementia.
There are various different types of flavonoids, and blueberries are rich in one type – anthocyanins. Anthocyanins give the deep colours to the skins of red and purple fruits such as grapes, cranberries and blackberries as well as blueberries. However, blueberries are by far the richest source of antioxidant anthocyanins.