Caloric blueberries and nutritional value

In the caloric blueberries you will conterrate in this article. Moderately sweet, a good source of fiber, blueberries are a natural cocktail from different micronutrients. Studies show that they have many health benefits, mainly related to its polyphenols. Since it is incorporated into various recipes, it is preferable to consume them raw to maintain their properties.

Blueberries – The nutritional profile of blueberries

Cultivated blueberries have a similar intake of sugar and fiber with medium fruit. A good source of manganese, vitamins C and K, offer many other micronutrients in smaller proportions: vitamins and group B, potassium, magnesium, copper, iron, polyphenols … wild blueberries are less sweet and contain more fibers., Vitamin C and polyphenols.

100 grams of this food represent an energy value of 60.2 kilocalories. On average, products in the fruit category offer an energy value equivalent to 85.86 kilocalories.

Blueberries caloric – nutritional benefits of blueberries

Sugar intake

While wild blueberries contain only 6% of sugars, cultivated blueberries offer just over 10%: a content equal to the apple and which corresponds to medium fruit1. A 125 g bathroom offers just over 13 g (the equivalent of 2 pieces of sugar and a half), which represents only 14% of the maximum daily hiring recommended by the European Food Safety Authority (EFSA). In addition, organic fibers and acids (malic acid, such as in apple and citric acid, as well as in citrus fruits) present in blueberries, slow down the digestion and assimilation of its sugars, which allows you to consume them in the case of diabetes without the risk of blood sugar (blood sugar level).

Fiber intake

The cultivated blueberry has a fiber content of 2.4%, equivalent to the average fruit. A 125 g bathroom offers 10% of the nutritional reference (recommended daily dose) for an adult. Wild blueberries contain double1. Cultivated or wild, it is about 75% of the so -called insoluble fibers, cellulose and heem, useful for regulating intestinal transit and for 25% of the soluble fibers, pectin, which also exerts a natural suppression of appetite, which gives a lumino, which gives a little milestone, which gives a lumin, which gives a little miles, It gives a lumino, which gives a lumino, which gives a light, which gives a lumino, which gives a candle, which gives a brine, which gives a candle, which gives a candle, which gives a little milestones, which gives a little milestone, which gives a bitter … ex ex …

The number of fresh blueberries is lower than the dry ones.

Taking vitamins

The blush is an excellent source of vitamin K, essential for blood clotting and beneficial to the health of the bones. It has a significant content of c-essential vitamin for the immune system and the nervous system, which is higher when wild (22 mg per 100 g, just over a quarter of the nutritional reference) 1. It offers smaller proportions (pro-vitamine A), vitamin E, as well as all vitamins B12 (except vitamin B12).

Taking minerals

Blueberry is a cocktail of mineral salts, potassium, calcium, magnesium and traces of elements, iron, zinc, boron … it is a good source of manganese and to a lesser measure of copper, two trace elements. Antioxidants, who participate in the prevention of many diseases, in particular cardiovascular diseases and tumors.

Several calorie blueberries are found in caloric sweetness.

Intake of polyphenols

Cultivated blueberries have a moderate polyphenol content, while wild blueberries are significantly richer: from 251.3 mg to 100 g. The latter stands out for its contribution of anthocyanins, dark red pigment to a lot of violet both in the skin and in the pulp (while the cultivated blueberries contain them only in the skin) (1). Several polyphenols give blueberries a remarkable antioxidant capacity -when they are wild, in particular since they are well assimilated2. Development of most diseases. Some polyphenols also have other effects, for example anti -inflammatory or antimicrobial4 5. Note: cooking changes some of the polyphenols, therefore it is preferable to consume raw and very fresh blueberries.

Read also the article: Green tea effects of weight loss

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