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Blueberries – Good Things Come in Small Packages
Don’t let their miniature size fool you – blueberries are proof that, when it comes to health benefits, good things
really do come in small packages. Especially in small, blue ones!
The health benefits of blueberries are even bigger than you might know.
They’re low in fat, have just 80 calories per cup, and scientific studies show that
blueberries contain a category of phytonutrients called polyphenols. This group
includes anthocyanins which give blueberries their blue color. Research suggests
that polyphenols have antioxidant and anti-inflammatory properties that can
play an important role in helping to lessen the inflammatory process associated
with chronic conditions like cardiovascular disease, cancer, and age-related
cognitive decline.1, 2, 3
Blueberries are high in Vitamin C, which promotes a healthy immune system,
and manganese, which plays an important role in bone development. They’re
also a good source of dietary fiber, which contributes to heart health, helping
to keep cholesterol in check.
Plus, one easy way to make sure you’re eating a balanced diet is to fill your plate
with a rainbow of fruits and vegetables…and blueberries provide that perfect shade of blue!
Prior RL, Cao G, Martin A, Sofic E, McEwen J, O’Brien, C, Lischner N, Ehlenfeldt M, Kalt W, Krewer G, Mainland CM. Antioxidant
capacity as influenced by total phenolic and anthocyanin content, maturity, and variety of Vaccinium species. J Agric Food Chem.
1998; 46 (7) :2686-93.
2
Wu X, Schauss AG. Mitigation of inflammation with foods. J Agric Food Chem. 2012; 60 (27):6703-17.
3
USDA/Agricultural Research Service. How Plants Protect Us From Disease. Available at: http://www.ars.usda.gov/is/ar/archive/apr09/
plants0409.htm. Accessed October 31, 2012.
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OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING
This information may be reproduced for educational purposes. Please credit US Highbush Blueberry Council and the Oldways Nutrition Exchange.