Good Health | Did you know Blueberries Nutrition Facts?
🫐 Are Blueberries Really a Superfood?
🏆 Nutrient-Rich & Antioxidant-Packed
Blueberries are one of North America's most powerful superfoods, loaded with antioxidants, fiber, and essential vitamins. These tiny berries provide impressive health benefits, including:
- Supports Heart Health – Helps maintain cardiovascular function and reduces the risk of heart attack.
- Boosts Brain Function – Enhances memory and cognitive performance.
- Aids Blood Sugar Control – Contains plant compounds that regulate blood sugar levels.
- Promotes Digestive Health – Rich in fiber, supporting gut health and digestion.
- Strengthens Immunity – High in vitamin C to help fight infections.
- Fights Inflammation – Natural compounds help reduce inflammation and support overall wellness.
Consuming blueberries regularly may also help with cognitive decline, urinary tract health, and age-related eye issues.
🌸 Antioxidant Powerhouse & Pregnancy Essential
🌿 Loaded with Protective Plant Compounds
Blueberries contain powerful plant compounds, such as anthocyanins, chlorogenic acid, tannins, quercetin, and lutein. These natural antioxidants:
- Protect cells from damage caused by free radicals.
- Reduce the risk of chronic diseases and premature aging.
- Support healthy blood clotting and inflammation reduction.
- May help prevent tumor growth and lower cancer risks.
🤰 Essential for Pregnancy
Blueberries are an excellent source of folate, an essential nutrient for DNA synthesis, repair, and cell growth. Folate is particularly crucial during pregnancy, as it helps prevent neural tube defects in developing babies.
🍽️ Blueberries & Blood Sugar Balance
🩸 Natural Diabetes Support
For those managing diabetes, blueberries provide natural blood sugar control. These berries contain chlorogenic acid, a key antioxidant that helps:
- Regulate blood sugar levels naturally.
- Improve insulin sensitivity and metabolic function.
- Reduce inflammation linked to type 2 diabetes.
Adding wild blueberries to a balanced diet allows for a naturally sweet treat without significant blood sugar spikes.
🌿 Blueberries: Nature’s Multivitamin
💊 Packed with Essential Nutrients
Blueberries are a good source of vital vitamins and minerals, including:
- Vitamin C, A & E – Strengthens immunity and reduces oxidative stress.
- Vitamin B6 & B-Complex – Supports brain function and energy production.
- Iron, Calcium & Magnesium – Promotes strong bones and joint health.
- Potassium & Manganese – Supports heart function and antioxidant activity.
- Copper & Iron – Essential for red blood cell formation and healthy blood clotting.
📊 Nutrition Facts (Per 1 Cup / 148g)
- Calories: 84
- Carbohydrates: 21.4g
- Fiber: 3.6g
- Sugars: 15g
- Protein: 1.1g
- Fat: 0.5g
- Vitamin C: 14.4mg (24% DV)
- Vitamin K: 28.6mcg (36% DV)
- Manganese: 0.5mg (25% DV)
Blueberries are particularly high in anthocyanins, the antioxidants responsible for their deep blue color and many health benefits.
🍴 5 Delicious Ways to Enjoy Blueberries
1️⃣ Morning Boost
Top your cereal, oatmeal, or yogurt with fresh blueberries for a nutrient-packed start to the day.
2️⃣ Refreshing Smoothies
Blend blueberries with bananas, nuts, and almond milk for a vitamin-rich smoothie loaded with antioxidants.
3️⃣ Frozen Treats
Enjoy frozen blueberries as a cooling snack—perfect for hot days or post-workout recovery.
4️⃣ Baked Goodies
Add blueberries to muffin or pancake batter for a naturally sweet and healthy twist.
5️⃣ Homemade Jams
Create a delicious blueberry-lavender jam for a unique, flavorful spread on toast, pancakes, or yogurt.
🌱 Blueberries in New Zealand Gardens
🌳 A Beautiful & Beneficial Addition
Blueberries are a popular choice in New Zealand gardens, prized for their antioxidant-rich fruit and ability to thrive year-round. These shrubs typically grow up to 1.5 meters tall but can be pruned to a more compact size. Their blue-green foliage and delicate pink-white flowers add beauty to any landscape while attracting helpful pollinators like bumblebees.
🚜 Visit Our Blueberry Farm in New Zealand!
🫐 Pick Your Own (PYO) Blueberries
At Lavender Backyard Garden, we invite you to experience our Pick Your Own (PYO) Blueberries event every December and January. Visit our farm for freshly harvested, sun-ripened blueberries while enjoying fun summer activities.
🍯 Taste Our Handcrafted Blueberry Jam
We also produce artisanal blueberry jam, made from whole fruit and slow-cooked in open pans. Every spoonful bursts with real blueberries and a hint of lavender for a delightful, aromatic twist. Spread it on toast, pancakes, or mix it into yogurt for an extra-special breakfast.
Treat yourself to the natural goodness of blueberries today!
