DAILY FOOD FACT

Blueberries

Blueberries are full of nutrients and flavor while being low in calories. They grow on a shrub that belongs to the heath family, which includes cranberries and bilberries. Blueberries grow in clusters. They range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. In a research done at Tuft's University, blueberries came out on top, rating highest in antioxidants out of 60 analyzed fruits and vegetables. While wine, particularly red wine, is becoming known as a cardioprotective due to its high levels of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In laboratory animal studies, researchers have found that diets high in blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia, while improving the motor skills and learning capacity of aging animals, making them mentally equivilant to much younger ones. Blueberries can help aid in gastrointestinal health, while relieving both constipation and diarreah. They also protect against certain cancers such as colon and ovarian.

Blueberries 1.00 cup 145.00 grams 81.20 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	18.86 mg	31.4	7.0	very good
manganese	0.40 mg	20.0	4.4	very good
dietary fiber	3.92 g	15.7	3.5	very good
vitamin E	1.46 mg	7.3	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8