In comparison to mulberries, blueberries are richer in carbohydrates, including net carbs and dietary fiber, vitamins A and K. Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density. If interested, you can also find the complete comparison of “ Blueberry vs. On the other hand, blueberries are overall richer in minerals and vitamins. Blackberry”.Ĭompared to blueberries, grapes are higher in calories, fats, and carbs.
BLUEBERRIES CALORIES FULL
You can find a full article on “ Blueberry vs. When comparing blueberries and blackberries, we see that blackberries are richer in vitamin C and lower in carbohydrates and sugars, while blueberries contain more vitamins B1, B5, and B6. The negative value shows these berries to be slightly alkaline-forming. The potential renal acid load or PRAL value of foods is another way of measuring acidity by looking at how much acid or base the given food produces inside the organism. The pH value of frozen blueberries falls in the range of 3.11 to 3.22, making frozen berries a little more acidic (8). The pH value of blueberries has been researched to fall in the range of 3.44 to 4.14 (7). To find the complete glycemic index list of over 350 foods, you can visit this page. This puts the glycemic index of blueberries in the low category. Glycemic IndexĪccording to the International Tables of Glycemic Index Values 2021, wild blueberries from Canada have a glycemic index of 53☗ (6). These acids are responsible for the slight tart taste of blueberries. Organic Acidsīlueberries contain large amounts of organic acids, such as citric acid, quinic acid, malic acid, oxalic acid, and others (5). These compounds add to the valuable, healthy qualities of blueberries. Other than anthocyanins, blueberries are also rich in antioxidant polyphenols, such as various phenolic acids, cinnamic acids, and flavonoids (4). This gives blueberries health-beneficial qualities that can help prevent cardiovascular diseases and improve cognition and brain function (3). As the fruit ripens, the anthocyanin content grows, and the berry gets darker (3).Īnthocyanins are strong antioxidants necessary to protect cells from oxidative cell damage. This pigment is what gives blueberries their distinct dark color. Anthocyaninsīlueberries are one of the richest sources of the phenolic compound anthocyanins. doi:10.More about mineral coverage chart Phytochemicalsīesides the widely known nutrients, plant products are also rich in specific compounds called phytochemicals which give these foods many of their attributes.
Mineral, fiber, and total phenolic retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Are there foods that should be avoided if a patient is sensitive to salicylates?. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait. Health benefits of anthocyanins and their encapsulation for potential use in food systems: a review. Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies. Kimble R, Keane KM, Lodge JK, Howatson G. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Dietary intakes of berries and flavonoids in relation to cognitive decline. Blueberry supplementation improves memory in older adults. Recent research on the health benefits of blueberries and their anthocyanins. Washington (DC): National Academies Press (US) 2001.
Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Institute of Medicine (US) Panel on Micronutrients.
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