Of all fruits, blueberries are the highest in antioxidants and among the highest in flavonoids. In fact, in 100 g of blueberries there is 1100 mg of flavonoids. Flavonoids are an essential group of polyphenols, which are plant antioxidants that protect plants from UV radiation and viruses. Blueberries are small in size but they pack a punch!
The most important flavonoid in blueberries are anthocyanins, which give blueberries their rich blue color. Anthocyanins have dozens of benefits, including reducing risk factors for heart disease and lowering LDL cholesterol levels and blood pressure. Blueberries have also been shown to have anti-inflammatory and antioxidant qualities and are beneficial in terms of vascular and glucoregulatory function. The antioxidants that are present in blueberries, which include anthocyanins, protect your body from free radicals. Free radicals are unstable atoms which are known to cause illness and aging.
In a way, blueberries are little miracle fruits. Packed with countless benefits in a tiny bite-sized package.
Other than flavonoids, blueberries also contain a high level of Vitamin C -- with one cup of blueberries have 24% of your daily intake of Vitamin C. Blueberries also have iron, vitamin B-6, vitamin K, and magnesium. Blueberries also contain 3.6 grams of fiber in a cup, which is 14% of your daily value, and potassium.
Blueberries have also been shown to lower risk of obesity, diabetes, heart disease, and overall morality. A study in the Journal of Nutrition revealed that between 48 participants with metabolic syndrome that either consumed freeze-dried blueberry beverages or the equivalent amount of fluids daily for 8 weeks – the blueberry group had a greater decrease in blood pressure – which is a cardiovascular risk factor (1). Blueberries also have phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid which contribute to the antioxidant capacity of blueberries.
Blueberries clearly provide a plethora of health benefits, decreasing the risk of cardiovascular diseases, cancer, diabetes and improving your bone and skin health. All in one tasty bite.