Every July, we celebrate National Blueberry Month —a sweet tribute to one of the healthiest fruits nature offers us. These little, vibrant berries aren’t just delicious; they’re packed with nutrients that make them a true Superfood.
The Nutritional Power of Blueberries
Blueberries may be small, but they provide many nutritional benefits.
About 100 grams of fresh blueberries contains:
Calories: 57 kcalCarbohydrates: 14.5 grams
Fat: 0.3 g
Protein: 0.7 g
Dietary Fiber: 2.4 grams
Vitamin C: 9.3 mg
Vitamin K: 19.3 mcg (16% of Daily Value)
Manganese: 0.3 mg
Potassium: 77 mg
Calcium: 6 mg
Iron: 0.3 mg
Magnesium: 6.2 mg
Phosphorus: 13 mg
Zinc: 0.09 mg
Other notable nutrients: Blueberries are among the most antioxidant-rich fruits.They contain Anthocyanins, which give them their deep blue color and help fight oxidative stress.
Health Benefits of Blueberries
These nutrients support several areas of health:- Heart Health: Blueberries help reduce LDL (bad cholesterol), lower blood pressure, and improve blood vessel function.
- Brain Function: Antioxidants in blueberries may delay brain aging and improve memory.
- Digestive Health: The fiber content supports healthy digestion and gut balance.
- Immunity & Skin: Rich in vitamin C, blueberries boost immunity and support collagen production for healthy skin.
- Kidney-Friendly Choice: Due to low potassium and sodium content, blueberries are often recommended for individuals with kidney disease as part of a kidney-friendly diet.
Blueberries may be small,but they’re bursting with nutrients that support your body from head to toe. This July, make the most of Blueberry Month by adding this Superfood to your daily routine—your health will reap the sweet rewards!
