Thought it be fitting to write my first post on fruits:)
Berry season is almost winding down if not gone (peak month is in July aka National Blueberry Month). But thankfully we have frozen berries all year round! So why berries? They are packed with nutrients such as Vitamin A, C, E, fiber (you have to eat the skin to get it), manganese and more! Berries are also known for its antioxidants known as anthocyanins (gives the berries its vivid red, blue, purple color). So the more intense or vivid the color, the more anthocyanin... thus, blueberries and blackberries > strawberries and raspberries. However, dont negate the benefits of these berries (ex: raspberries contain ellagitannin, which also has antioxidant properties and imparts flavor) that pale in comparison to the darker ones.
Studies on rats have found that a blueberry extract protected rat brain cells from the toxic effects of a protein linked to Alzheimer’s disease. Short-term studies in people have shown the positive effects of berries on cholesterol profiles, and blood sugar levels. So add some berries (fresh or frozen) on your oatmeal to increase your benefit in reducing cholesterol! As a reminder, please eat them in moderation... and, blueberry pie/cobblers don't count (ahem, dontchaknow too much fat and processed sugar).
Yums the word with berries!
Side fact: Blueberries come from the Vaccinium family. Other berries from the family: Bilberry, Cowberry (my dear cow lovin friend would love this one), Cranberry, Crowberry; Farkleberry, Lingonberry (my swedish friends love this), Partridgeberry, Huckleberry (not the true Huckleberry, which is Gaylussacia), Whortleberry, and Sparkleberry <-- and my favorite name! Though I have yet to try it... hehe.
Nutrient label for a blueberry:
| Nutrient | Units | Per 100 grams | Per 1cup (148g) |
|---|---|---|---|
| Water | g | 84.21 | 124.63 |
| Energy | kcal | 57 | 84 |
| Protein | g | 0.74 | 1.10 |
| Total lipid (fat) | g | 0.33 | 0.49 |
| Cholesterol | mg | 0 | 0 |
| Carbohydrate | g | 14.49 | 21.45 |
| Fiber, dietary | g | 2.4 | 3.6 |
| Sugars, total | g | 9.96 | 14.74 |
| Sucrose | g | 0.11 | 0.16 |
| Glucose | g | 4.88 | 7.22 |
| Fructose | g | 4.97 | 7.36 |
| Starch | g | 0.03 | 0.04 |
| Minerals | |||
|---|---|---|---|
| Calcium | mg | 6 | 9 |
| Iron | mg | 0.28 | 0.41 |
| Magnesium | mg | 6 | 9 |
| Phosphorus | mg | 12 | 18 |
| Potassium | mg | 77 | 114 |
| Sodium | mg | 1 | 1 |
| Zinc | mg | 0.16 | 0.24 |
| Copper | mg | 0.057 | 0.084 |
| Manganese | mg | 0.336 | 0.497 |
| Selenium | mcg | 0.1 | 0.1 |
| Vitamins | |||
| Vitamin C | mg | 9.7 | 14.4 |
| Thiamin | mg | 0.037 | 0.055 |
| Riboflavin | mg | 0.041 | 0.061 |
| Niacin | mg | 0.418 | 0.619 |
| Pantothenic acid | mg | 0.124 | 0.184 |
| Vitamin B-6 | mg | 0.052 | 0.077 |
| Folate | mcg | 6 | 9 |
| Vitamin A, IU | IU | 54 | 80 |
| Vitamin E | mg | 0.57 | 0.84 |
| Vitamin K | mcg | 19.3 | 28.6 |
| Carotene, beta | mcg | 32 | 47 |
| Carotene, alpha | mcg | 0 | 0 |
| Lycopene | mcg | 0 | 0 |
| Lutein + zeaxanthin | mcg | 80 | 118 |
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Sources:
Harvard Health Letter (July 1, 2011)
US Highbrush Blueberry Council
Blueberrycouncil.org
