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Blueberry Nutrition

More than just the best tasting berry around, blueberries are natures very own SUPER-

FRUIT. While you are enjoying our delicious blueberries you could possibly be

benefiting from many of the following observations of various leading authorities. 

Note: We are Berry growers and not medical researchers, we are not claiming these benefits, others are. We advise you to conduct your own

research. As one health professional observes, results may vary from person to person and cannot be guaranteed.

MOUNTAINVALE - Excellence in Australian Grown Cold Climate Berry Fruit © Mountainvale Pty Ltd 2016
Cancer
Blueberries can prove to be extremely valuable for cancer patients, for they contain certain compounds like Pterostilbene (an excellent remedy for colon and liver cancer) gallic acid, resveratrol and Ellagic Acid which, in harmony with Anthocyanin and other antioxidants like vitamin- C and copper, can do miracles to both prevent and cure cancer. Clinical studies have even discovered that, unlike radiation and chemotherapy strategies, gallic acid-rich foods like blueberries can kill cancer without harming healthy cells! For instance, the Journal of Biochemical and Molecular Toxicology published a study evaluating the anticancer effects gallic acid has on breast cancer cells. Like countless studies before, researchers discovered that blueberries and gallic acid slow and even destroy breast cancer.
Heart Disease
The high fiber content, those brilliant antioxidants, and their ability to dissolve the ‘bad cholesterol’ naturally and lower blood pressure naturally makes blueberries an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles. The journal Circulation published a study showing that eating strawberries and blueberries together has a superpower tag-team effect that actually decreases your risk of heart attack by up to 33 percent.
Nutrition
If you had to choose just one berry to consume on a regular basis, it would be the blueberry. Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants. Consuming just one cup (148 grams)  of blueberries provides the following nutrients: • Fiber: 17% of the RDA. • Vitamin C: 24% of the RDA. • Vitamin K: 36% of the RDA. • Manganese: 25% of the RDA. That same one-cup serving provides iron, calcium, potassium, magnesium, phosphorus, selenium, sodium, zinc, copper, folate, beta-carotene, thiamin, riboflavin, choline, vitamin A, vitamin B6 and vitamin E. But perhaps it's the phytonutrients in blueberries that provide the most important health benefits. Anthocyanins, hydroxycinnamic acids (such as caffeic, ferulic, and coumaric acid), hydroxybenzoic acids (gallic and procatechuic acid), flavonols (such as kaempferol, quercetin, and myricetin), as well as pterostilbene, resveratrol, lutein and zeananthin. All unique to themselves and in combination with other compounds, each has antioxidant and inflammation-fighting properties Anthocyanins in particular, which give blueberries their vivid colour, are well known for their natural ability to neutralize free radicals. Gallic acid also stands out for several reasons. One, most people have never heard of it, and it is definitely worthy of mention. Two, it has been thoroughly researched, (over 6,500 scientific articles) so it’s safe to assume that the health claims are credible. Three, as the research indicates, gallic acid is a powerful antifungal/antiviral agent and is an extremely effective antioxidant. This combination makes gallic acid-rich foods like blueberries a natural medicine powerhouse. An entire cup contains only 84 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21 grams of carbohydrate, 15 grams of sugar and 4 grams of Fiber.                   
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Constipation & Digestion
While the roughage (fiber) in a couple handfuls of blueberries prevents constipation, the vitamins, sodium, copper, fructose and acids improve digestion by stimulating the correct gastric and digestive juices to move food smoothly and safely through your gastrointestinal system.
Eye Care & Macular Degeneration
Blueberries are one of the best alternatives for spectacles, contact-lenses, eye-drops, medications and eye surgeries. They can prevent or delay all age-related ocular problems like macular degeneration, cataracts, myopia and hypermetropia, dryness, and infections, particularly those pertaining to the retina, due to their antioxidant properties. Macular degeneration is a serious problem where the retina of the eye degenerates gradually, ultimately leading to complete or partial blindness. Blueberries contain special groups of antioxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveritrol, quercetin etc.), and other antioxidant compounds like vitamin C, vitamin E, vitamin A, selenium, zinc and phosphorus, which are all very beneficial and essential for ocular health.                   
Skin Benefits
Blueberry extract skin care products are becoming very popular around the world. It’s been reported that the wide spectrum of vitamins and minerals help restore hormone balance, which counteracts acne. Also, blueberries contain resveratrol, which is proven to reduce damage from over- sun exposure and can naturally darken your skin
Diabetes
Several studies have shown that blueberries have anti- diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels. Blueberries are moderate in sugar when compared to other fruits. One cup contains 15 grams, which is equivalent to a small apple or large orange. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world’s biggest health problems.
Fat  & Weight Control
Researchers have found that blueberry intake affected genes linked to fat burning and storage. Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular.  According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss A University of Michigan Cardiovascular Center study showed that groups fed blueberries had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than groups not fed blueberries. Being low in calories, low on the glycemic index and high in fiber, everyone has  reasons to eat blueberries to lose weight!                   
Immunity
Blueberries, being very rich in antioxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial substance), selenium, zinc, and iron (promotes immunity by raising hemoglobin and oxygen concentration in blood), it can seriously boost your immune system and prevent infections.  Once your immune system is strong, you have a reduced chance of catching colds, fever, pox and countless other communicable diseases spread by bacteria and viruses.                   
Urinary Tract Infection
For this condition, blueberries can be surprisingly beneficial. It has a compound formed of large, polymer-like molecules which inhibit the growth of certain bacterial colonies like E-coli along the lining of the inner walls of urinary tract. It also has certain antibiotic properties which add to this effect. These heavy molecules scrub these bacteria off the walls along the tract, thereby preventing the infection. So far, this compound has only been found in cranberries and blueberries.
Well Being
Blueberries keep you feeling fresh, active, fit, sharp and in a good mood, as they are very good antidepressants.  They increase the production of feel-good dopamine.  Dopamine is a natural neurotransmitter (brain messenger) that tends to be low in Parkinson’s. Because they contain plentiful amounts of the phytonutrient quercetin, they may reduce the likelihood and severity of allergies. Blueberries contain salicylic acid—the natural version of aspirin.  Salicylic acid is known to thin the blood and reduce pain. You could find yourself reducing the money you spend on medicine, because blueberries are effectively  assist in so many different conditions. There are also no negative side effects associated with this “superfood”. In other words, eat them until your tongue turns blue in order to live a long and healthy life.                   
Ageing
Aside from genetic factors, for which there is no apparent solution, if we consider the effect of free radicals as the main cause of various symptoms of aging, then blueberries bring you the brightest ray of hope for staying young. These "superfood" berries are packed with antioxidants and rank very highly in the world of antioxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue colour of the blue berries. The abundance of vitamin-C is also a big factor for this impressive claim as well. You can assist to prevent signs of ageing like wrinkles, age spots, cataracts, osteoporosis, hair loss, dementia, and Alzheimer's disease by eating blueberries and getting the most out of the antioxidant potential!
Brain Function & Memory
Again, the antioxidant properties of blueberries come into play. The anthocyanin, the selenium, the vitamins A, B- complex, C and E, zinc, sodium, potassium, copper, magnesium, phosphorus, manganese and all the others can prevent and heal neurotic disorders by preventing the degeneration and death of neurons. These essential nutrients also protect brain cells and help to restore the health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer's disease to a great extent. They even heal damaged brain cells and neuron tissues to keep your memory sharp for a very long time.