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Eating Healthy

There is evidence that blueberries may even have cancer-fighting properties and protect you against heart disease.eating healthy...

Blueberries & Mix Fruit

Blueberry Recipes

Over the years, many of our customers provided us their favorite recipes to share. recipes... Blueberry Recipes

Shopping for Blueberries

A dark purple, to-light-blue, to-dark-blue, is a good indicator of a ripe berry.

Fresh Blueberries

Blueberries and Health

The antioxidant process plays an important role in both animals and plants. Antioxidants are capable of slowing or preventing oxidation of molecules that can lead to free radicals that can cause damage to cells. It is believed that supplemental use of antioxidants might prevent diseases and may prevent chronic illness associated with aging.

Fruit & Vegetables

Antioxidants

There is a debate on what antioxidants are important for consumption and the interaction of different antioxidants. The research is ongoing, but one thing everyone agrees on is that fresh or natural antioxidants are probably the best source for antioxidants. A diet of fresh fruits and vegetables will promote good health and may reduce the effects of aging. The Center for Disease Control recommends a minimum of 5 servings of fruits and vegetables per-day. Some believe these numbers of servings should be higher.

United States Department of Agriculture (USDA) article on anti-aging and high ORAC [Oxygen Radical Absorbance Capacity] http://www.ars.usda.gov/is/AR/archive/feb99/aging0299.htm

Center for Disease Contol and Prevention (CDC) http://www.fruitsandveggiesmatter.gov/benefits/index.html

United States Department of Health and Human Services, USDA Dietary Guidlines (the guideline is 3.94MB pdf file) http://www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf

Blueberry Research

Today Blueberries research is a continual process. Some researchers believe that other substances or a combination of substance(s) in Today, Blueberry research is relatively new and exciting. Some researchers believe that other substances or a combination of substances in Blueberries might prove to have additional health benefits from their consumption. Current research indicates that Blueberries have very high amounts of antioxidants; much higher than usually found in most fruits or vegetables (see the USDA chart below). Other beneficial compounds such as Lutein + Zeaxanthin are also found in Blueberries. These compounds are very powerful antioxidants and believed to filter the strong blue wavelength (strong blue wavelength, 250-500nm range, is thought to damage the eye retina) from the eye retina and help prevent age related macular degeneration.

The Chart below is from the United States Department of Agriculture (USDA) http://www.nal.usda.gov/fnic/foodcomp/search/

Blueberries, raw

Refuse: 5%  (Stems and green or spoiled berries)
Scientific Name:  Vaccinium spp.
NDB No: 09050 (Nutrient values and weights are for edible portion)

 

Nutrient

Units

Value per
100 grams

Number
of Data
Points

Std.
Error

1.00 X 1 cup
-------
148g

1.00 X 50 berries
-------
68g

Proximates

Water

g

84.21

12

0.672

124.63

57.26

Energy

kcal

57

0

0

84

39

Energy

kj

240

0

0

355

163

Protein

g

0.74

12

0.019

1.10

0.50

Total lipid (fat)

g

0.33

12

0.018

0.49

0.22

Ash

g

0.24

12

0.005

0.36

0.16

Carbohydrate, by difference

g

14.49

0

0

21.45

9.85

Fiber, total dietary

g

2.4

4

0.124

3.6

1.6

Sugars, total

g

9.96

8

0.55

14.74

6.77

Sucrose

g

0.11

8

0

0.16

0.07

Glucose (dextrose)

g

4.88

8

0.275

7.22

3.32

Fructose

g

4.97

8

0.276

7.36

3.38

Lactose

g

0.00

8

0

0.00

0.00

Maltose

g

0.00

8

0

0.00

0.00

Galactose

g

0.00

8

0

0.00

0.00

Starch

g

0.03

4

0.027

0.04

0.02

Minerals

Calcium, Ca

mg

6

12

0.785

9

4

Iron, Fe

mg

0.28

12

0.011

0.41

0.19

Magnesium, Mg

mg

6

12

0.197

9

4

Phosphorus, P

mg

12

12

0.508

18

8

Potassium, K

mg

77

6

5.45

114

52

Sodium, Na

mg

1

6

0.353

1

1

Zinc, Zn

mg

0.16

12

0.017

0.24

0.11

Copper, Cu

mg

0.057

12

0.014

0.084

0.039

Manganese, Mn

mg

0.336

8

0

0.497

0.228

Selenium, Se

mcg

0.1

2

0

0.1

0.1

Vitamins

Vitamin C, total ascorbic acid

mg

9.7

4

0

14.4

6.6

Thiamin

mg

0.037

12

0.006

0.055

0.025

Riboflavin

mg

0.041

12

0

0.061

0.028

Niacin

mg

0.418

12

0.089

0.619

0.284

Pantothenic acid

mg

0.124

12

0.008

0.184

0.084

Vitamin B-6

mg

0.052

12

0

0.077

0.035

Folate, total

mcg

6

12

0.123

9

4

Folic acid

mcg

0

0

0

0

0

Folate, food

mcg

6

12

0.123

9

4

Folate, DFE

mcg_DFE

6

0

0

9

4

Choline, total

mg

6.0

0

0

8.9

4.1

Betaine

mg

0.2

1

0

0.3

0.1

Vitamin B-12

mcg

0.00

0

0

0.00

0.00

Vitamin B-12, added

mcg

0.00

0

0

0.00

0.00

Vitamin A, IU

IU

54

0

0

80

37

Vitamin A, RAE

mcg_RAE

3

0

0

4

2

Retinol

mcg

0

0

0

0

0

Vitamin E (alpha-tocopherol)

mg

0.57

4

0.097

0.84

0.39

Vitamin E, added

mg

0.00

0

0

0.00

0.00

Tocopherol, beta

mg

0.01

4

0

0.01

0.01

Tocopherol, gamma

mg

0.36

4

0.048

0.53

0.24

Tocopherol, delta

mg

0.03

4

0.009

0.04

0.02

Vitamin K (phylloquinone)

mcg

19.3

8

1.546

28.6

13.1

Lipids

Fatty acids, total saturated

g

0.028

0

0

0.041

0.019

4:0

g

0.000

0

0

0.000

0.000

6:0

g

0.000

0

0

0.000

0.000

8:0

g

0.000

0

0

0.000

0.000

10:0

g

0.000

0

0

0.000

0.000

12:0

g

0.000

0

0

0.000

0.000

14:0

g

0.000

0

0

0.000

0.000

16:0

g

0.017

0

0

0.025

0.012

18:0

g

0.005

0

0

0.007

0.003

Fatty acids, total monounsaturated

g

0.047

0

0

0.070

0.032

16:1 undifferentiated

g

0.002

0

0

0.003

0.001

18:1 undifferentiated

g

0.047

0

0

0.070

0.032

20:1

g

0.000

0

0

0.000

0.000

22:1 undifferentiated

g

0.000

0

0

0.000

0.000

Fatty acids, total polyunsaturated

g

0.146

0

0

0.216

0.099

18:2 undifferentiated

g

0.088

0

0

0.130

0.060

18:3 undifferentiated

g

0.058

0

0

0.086

0.039

18:4

g

0.000

0

0

0.000

0.000

20:4 undifferentiated

g

0.000

0

0

0.000

0.000

20:5 n-3

g

0.000

0

0

0.000

0.000

22:5 n-3

g

0.000

0

0

0.000

0.000

22:6 n-3

g

0.000

0

0

0.000

0.000

Cholesterol

mg

0

0

0

0

0

Amino acids

Tryptophan

g

0.003

0

0

0.004

0.002

Threonine

g

0.020

0

0

0.030

0.014

Isoleucine

g

0.023

0

0

0.034

0.016

Leucine

g

0.044

0

0

0.065

0.030

Lysine

g

0.013

0

0

0.019

0.009

Methionine

g

0.012

0

0

0.018

0.008

Cystine

g

0.008

0

0

0.012

0.005

Phenylalanine

g

0.026

0

0

0.038

0.018

Tyrosine

g

0.009

0

0

0.013

0.006

Valine

g

0.031

0

0

0.046

0.021

Arginine

g

0.037

0

0

0.055

0.025

Histidine

g

0.011

0

0

0.016

0.007

Alanine

g

0.031

0

0

0.046

0.021

Aspartic acid

g

0.057

0

0

0.084

0.039

Glutamic acid

g

0.091

0

0

0.135

0.062

Glycine

g

0.031

0

0

0.046

0.021

Proline

g

0.028

0

0

0.041

0.019

Serine

g

0.022

0

0

0.033

0.015

Other

Alcohol, ethyl

g

0.0

0

0

0.0

0.0

Caffeine

mg

0

0

0

0

0

Theobromine

mg

0

0

0

0

0

Carotene, beta

mcg

32

16

3.292

47

22

Carotene, alpha

mcg

0

12

0

0

0

Cryptoxanthin, beta

mcg

0

12

0

0

0

Lycopene

mcg

0

6

0

0

0

Lutein + zeaxanthin

mcg

80

6

5.65

118

54

 

ORAC Value

Oxygen Radical Absorbance Capacity (ORAC) is a test that measures antioxidant levels and capacities in different foods. Foods that scores high on the ORAC test may protect cells from damage caused by oxygen radicals according to research. ORAC measures the total antioxidant power of foods and other chemical substances (see the table below). <Top>

USDA news on ORAC http://www.ars.usda.gov/is/pr/1999/990208.htm

 

Top-Scoring Fruits & Vegetables
ORAC units per 100 grams (about 3 ½ ounces)
Fruits Vegetables
Prunes 5770 Kale 1770
Raisins 2830 Spinach 1260
Blueberries 2400 Brussels sprouts 980
Blackberries 2036 Alfalfa sprouts 930
Strawberries 1540 Broccoli flowers 890
Raspberries 1220 Beets 840
Plums 949 Red bell pepper 710
Oranges 750 Onion 450
Red grapes 739 Corn 400
Cherries 670 Eggplant 390
Kiwi fruit 602 Grapefruit, pink 483
   

 

Two human studies show that eating high-ORAC fruits and vegetables or simply doubling intake of fruits and vegetables—both naturally high in antioxidants—raises the antioxidant power of the blood between 13 and 25 percent. The studies are published in the Journal of Nutrition (vol. 128, pp. 2383-2390) and the American Journal of Clinical Nutrition (vol. 68, pp. 1081-1087).

American Journal of Clinical Nutrition http://www.nutrition.org/

Journal of Nutrition http://jn.nutrition.org/

As Blueberries research advances, it is possible that many more beneficial properties might be discovered from blueberry consumption. Blueberries contain a large number of phytochemicals, polyphenol antioxidant, anti-inflammatory and anti-neurodegeneratives.

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