Blueberries
• Blueberries are very low in calories. Aproximately 100g of fresh blueberries are only 57 calories. Although low in calories, the berries contain healthy nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute greatly to optimum health and wellness. • Blueberries are among the highest anti-oxidant value fruits. Their antioxidant value derived greatly from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin andkaempferol. • In addition, these berries have other flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin. • Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the body from cancers, aging, degenerative diseases, and infections. • In addition, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes. • Fresh berries contain small amount of vitamin A, vitamin C and vitamin E. These vitamins make potent anti-oxidants, helping to limit injury of the body from free radicals. • The berries also contain small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors, which help the body metabolize carbohydrates, protein, and fats. • In addition, these berries contain good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation, and Copper is required in the production of red blood cells.
