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Super foods that Heal - Blueberry PDF Print E-mail
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Written by Toma Grubb   
Wednesday, 22 November 2006

BLUEBERRIES


Super foods that Heal - BlueberryWith flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season. Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

Visionary Fruit Extracts of bilberry (a variety of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions. Better Brain with Blueberries In animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

Blueberries

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 82.65;Calories from fat 0.3

% daily value*
 Total Fat 0.3
   Saturated Fat 0.0
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.21 g
   Monounsaturated fat 0.07 g
Cholesterol 0.00 mg
Sodium 1.45 mg
Potassium 111.65 mg
Total Carbohydrate 21.01 g
Net Carbohydrate 17.53 g
   Dietary fiber 3.48 g
   Sugars 14.44 g
Protien 1.07 g
Vitamin A 78.30            Vitamin C 14.07 mg
Calcium 8.70 mg             Iron 0.41 mg
Actual values are used in this label instead of % of DRV
Total Protien 4.63% 
Total Carbohydrate 90.71% 
Total Fat 4.65% 
 

Serves 1.0    •   
82.65 Calories per serving.    •    PCF Ratio: 5-91-5
Protein  per serving: 1.07 g g    •    Carbohydrate per serving: 21.01 g g    •

   Fat per serving: 0.48 g g

Ingredients:
1 cup - BLUEBERRY, RAW, unthawed

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  82.65

Food Energy (kj) 345.81 kj

  

Protein (g) 1.07 g

Calories from Protein 3.83

 % Calories from Protein 4.63

Carbohydrates (g) 21.01 g

Calories from Carbohydrates  74.98

 % Calories from Carbohydrates 90.71

Est. Net Carbs (g) 17.53 g

Starch (g)* 0.04 g

 Sugars (g) 14.44 g

Glucose (g)* 7.08 g

Fructose (g)* 7.21 g

 Galactose (g)* 0.00 g

Sucrose (g)* 0.16 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 3.48 g

   

    

Total Fat (g) 0.48 g

Calories from Fat 3.85

 % Calories from Fat 4.65

Saturated Fat (g) 0.04 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.07 g

Polyunsaturated Fat (g) 0.21 g

 Omega-3 (g) 0.08 g

Omega-6 (g) 0.13 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 0.35 g

 Water (g) 122.10 g

Alcohol (g) 0.00 g

Calories From Alcohol

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          78.30

Vit-B1 Thiamine (mg)            0.05 mg

Vit-B2 Riboflavin (mg)                 0.06 mg

Vit-B3 Niacin (mg)                  0.61 mg

Vit-B5 Pantothenic Acid (mg)    0.18 mg

Vit-B6 Pyridoxine (mg)           0.08 mg

Total Folate (mcg)                        8.70 mcg

Folate, Food (mcg)                  8.70 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          8.70 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         14.07 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.83 mg

Tocopherol, Beta (mg)*           0.02 mg

Tocopherol, Gamma (mg)*            0.52 mg

Tocopherol, Delta (mg)*          0.04 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  27.98 mcg

Minerals

Calcium (mg)          8.70 mg

Magnesium (mg) 8.70 mg

 Phosphorus (mg) 17.40 mg

Potassium (mg)     111.65 mg

Sodium (mg)         1.45 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.08 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.41 mg

 Manganese (mg)   0.49 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.14 mcg

 Zinc (mg)                 0.23 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 4.35 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 46.40 mcg

 Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg) 

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.03 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.01 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.07 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.13 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.08 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Amino Acids

Histidine (g)*0.02 g

Isoleucine (g)*0.03 g

 Leucine (g)*0.06 g

Lysine (g)*0.02 g

Methionine (g)*0.02 g

 Phenylalanine (g)*0.04 g

Threonine (g)*0.03 g

Tryptophan (g)*0.00 g

 Valine (g)*0.05 g

Alanine (g)*0.05 g

Arginine (g)*0.05 g

 Aspartic acid (g)*0.08 g

Cystine (g)*0.01 g

Glutamic acid (g)*0.13 g

 Glycine (g)*0.05 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.04 g

 Serine (g)*0.03 g

Tyrosine (g)*0.01 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

 
Last Updated ( Thursday, 15 February 2007 )
 
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