Blueberry: A Super Food with healing
Vitamin C & the Boost of Fiber
Written by Sky Taylor, Diet Bites
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A one cup serving of this super food powerhouse provides almost 1/3 of the recommended daily allowance for Vitamin C.
Blueberries make a great choice for boosting immunity during the cold and nasty flu season.
Other nutrition facts surrounding the Super Food, Blueberry:
- The Blueberry is low calories, containing about 80 - 85 calories per cup depending upon the sweetness of the fruit, the location at which it was grown and harvested as well as the species.
- It is naturally low in sodium, dietary fat and contains zero cholesterol.
- This super food is high in fiber coming in at about 3. grams per one cup serving.
Wild blueberries are a delicious treasure from Mother Nature. In today's world we have so many foods that are over-refined and over-processed in huge part to the over-population of the earth. Many of us have no idea what an organically grown food tastes like - straight from the garden, the tree or the bush.
What must have our earliest forefathers thought when they happened upon a patch of wild blueberries? Who needs sugar - as they are as sweet as natural honey.
Serving Suggestion for Blueberry, The Super Food
Adding Bling With Blueberries
Toss a handful of blueberries into your next batch of muffin batter.
Keep calories in recipe low by substituting sugar with Splenda and opting for unsweetened applesauce over the recommended amount of vegetable oil in the recipe.
If you are fortunate enough to happen across a patch of blueberries growing in the wild, be sure to leave a substantial amount behind for the wildlife who depend upon it for survival.
Dried blueberries are a delicious treat in their own right but due to the sugar gram content, they aren't as healthy of a snack choice as the natural fruit.
When dieting, natural is always best.
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Blueberry Calories & Nutrition Facts
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Nutritional Elements |
Units |
100 grams |
1 Cup |
50 Berries |
| Energy, Calories |
kcals |
57 |
84 |
39 |
| Protein |
g |
0.74 |
1.10 |
0.50 |
| Carbohydrates |
g |
14.49 |
21.45 |
9.85 |
| Fiber, Dietary |
g |
2.4 |
3.6 |
1.6 |
| Sugars |
g |
9.96 |
14.74 |
6.77 |
| Total Fat |
g |
0.33 |
0.49 |
0.22 |
| Saturated Fat |
g |
0.028 |
0.041 |
0.019 |
| Monounsaturated Fat |
g |
0.047 |
0.070 |
0.032 |
| Polyunsaturated Fat |
g |
0.146 |
0.216 |
0.099 |
| Cholesterol |
mg |
0 |
0 |
0 |
| Minerals, Vitamins | ||||
| Calcium |
mg |
6 |
9 |
4 |
| Iron |
mg |
0.28 |
0.41 |
0.19 |
| Magnesium |
mg |
6 |
9 |
4 |
| Phosphorus |
mg |
12 |
18 |
8 |
| Potassium |
mg |
77 |
114 |
52 |
| Sodium |
mg |
1 |
1 |
1 |
| Zinc |
mg |
0.16 |
0.24 |
0.11 |
| Vitamin C |
mg |
9.7 |
14.4 |
6.6 |
| Thiamin |
mg |
0.037 |
0.055 |
0.025 |
| Riboflavin |
mg |
0.041 |
0.061 |
0.028 |
| Niacin |
mg |
0.418 |
0.619 |
0.284 |
| Vitamin B-6 |
mg |
0.052 |
0.077 |
0.035 |
| Folate, DFE |
µg |
6 |
9 |
4 |
| Vitamin B-12 |
µg |
0.00 |
0.00 |
0.00 |
| Vitamin A, RAE |
µg |
3 |
4 |
2 |
| Vitamin A |
IU |
54 |
80 |
37 |
| Vitamin E |
mg |
0.57 |
0.84 |
0.39 |
| Vitamin D2 + D3 |
µg |
0.0 |
0.0 |
0.0 |
| Vitamin D |
mg |
0 |
0 |
0 |
| Vitamin K |
µg |
19.3 |
28.6 |
13.1 |
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