Suppression

Blueberries

Category: Food

Type

Voluntary

Introduction and description

Blueberries are perennial flowering plants with indigo-colored berries in the genus that also includes cranberries and bilberries. They are native to North America. The fruit is a berry 5–16 millimeters in diameter with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally dark blue when ripe. They are covered in a protective coating of powdery epicuticular wax, colloquially knows as the "bloom". They have a sweet taste when mature, with variable acidity.

They also have health giving properties.

Method

Eat them raw.  They are lovely in a fruit salad containing raspberries and strawberries, with maybe a few slices of white nectarine or white peach added for effect.

Nutrients

Blueberries contain the mineral manganese, and also contain vitamin C, vitamin K and dietary fiber. They have a low glycemic index and a number of phytochemicals, which are under research for their potential role in reducing the risks of diseases such as inflammation and cancer and in reducing the brain damage in stroke victims. There is also ongoing research into their effects on blood pressure, cholesterol and total blood lipid levels, possibly affecting symptoms of heart disease.

Supplementation of diets with wild blueberry juice may affect memory and learning in older adults, while possibly reducing blood sugar and symptoms of depression”.

09050, Blueberries, raw National Nutrient Database for Standard Reference  Release 26   Software v.1.3.1  Nutrient values and weights are for edible portion 

Nutrient

Unit

Value per 100 g

 

Proximates

Water

g

84.21

 

Energy

kcal

57

 

Protein

g

0.74

 

Total lipid (fat)

g

0.33

 

Carbohydrate, by difference

g

14.49

 

Fiber, total dietary

g

2.4

 

Sugars, total

g

9.96

 

Minerals

Calcium, Ca

mg

6

 

Iron, Fe

mg

0.28

 

Magnesium, Mg

mg

6

 

Phosphorus, P

mg

12

 

Potassium, K

mg

77

 

Sodium, Na

mg

1

 

Zinc, Zn

mg

0.16

 

Vitamins

Vitamin C, total ascorbic acid

mg

9.7

 

Thiamin

mg

0.037

 

Riboflavin

mg

0.041

 

Niacin

mg

0.418

 

Vitamin B-6

mg

0.052

 

Folate, DFE

µg

6

 

Vitamin B-12

µg

0.00

 

Vitamin A, RAE

µg

3

 

Vitamin A, IU

IU

54

 

Vitamin E (alpha-tocopherol)

mg

0.57

 

Vitamin D (D2 + D3)

µg

0.0

 

Vitamin D

IU

0

 

Vitamin K (phylloquinone)

µg

19.3

 

Lipids

Fatty acids, total saturated

g

0.028

 

Fatty acids, total monounsaturated

g

0.047

 

Fatty acids, total polyunsaturated

g

0.146

 

Cholesterol

mg

0

 

Other

Caffeine

mg

0

 

How it works

see the observations

Advantages

  • Delicious
  • Plentiful
  • Easy to prepare

Disadvantages

  • Can't think of any.

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