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1 cup =

  • 84 calories
  • 0g Total Fat
  • 21g Total Carbohydrate
  • 4 Dietary Fiber (Prevents or relives constipation, helps maintain weight, and lowers the risk of diabetes and heart disease)
  • 15g Sugars (all natural)
  • 1g Protein
  • 24% Vitamin C (Helps protect cells from damage, increases iron absorption)
  • 36% Vitamin K (Helps with blood clotting)
  • 25% Manganese (The body uses it for connective tissue and bone formation, fat and carbohydrates metabolism, calcium absorption, blood sugar regulation, and normal brain and nerve function)
  • Estimated Glycemic Load = 6 (Out of 60; less than 10 is considered low and helps keep blood sugar levels consistent)

           Nutrition Information for Blueberries

Benefits of Blueberries:

Potential Prevention of Cancer

           Blueberries are among the most researched fruits in the world, not simply for their delicious flavor or usefulness in recipes, but also for their potential health benefits. One key benefit researchers have begun to focus on is the potential for blueberries to prevent cancer.

           Research has shown that one of the main causes of cancer is damage to a cell’s deoxyribonucleic acid (DNA)1. “Free radicals” (or pro-oxidant molecules) have been long-studied as the culprits in the destruction of cells and their DNA.

On the other hand, blueberries are rich in antioxidants, which can decrease the damage done to different types of cells within the human body1, specifically a cell’s DNA.

           A study conducted by Lonneke Wilms3 looked at the potential for blueberry juice to decrease the incidence of DNA damage done to cells. After a 4-week period using blueberry juice with a test group of 168 individuals, the results showed a 20% decrease in total DNA damage.

           These results don’t tell us conclusively that blueberries can prevent cancer, but if DNA damage plays a large role in cancer’s initiation, blueberries may just decrease the risk of developing cancer altogether.

 1. Valko M, Izakovi M, Mazur M, Rhodes CJ, Telser J. Role of oxygen radicals in DNA damage and cancer evidence. J of Molecular and Cellular Biochemistry. 2004 Jan 21;266:37-56.

 2. Guerrero JC, Ciampi LP, Castilla AC, Medel FS, Schalchli HS, Hormazabal EU, Bensch ET, Alberdi ML. Antioxidant Capacity, Anthocyanins, and Total Phenols of Wild and Cultivated Berries in Chile. Chilean Journal of Agricultural Research. 2010 Oct;70(4):537-44.

3. Wilms LC, Boots AW, de Boer VCJ, Maas LM, Pachen DMFA, Gottschalk RWH, Keteslegers HB, Godschalk RWL, Haenen GRMM, van Schooten FJ Kleinjans JCS. Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. J of Carcinogenesis. 2007 Jun 29;28(8):1800-6.


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