fresh blueberries
Blueberries, known for their sweet yet tangy flavor and vibrant hue, have a rich history deeply intertwined with cultural significance and health benefits. Belonging to the genus Vaccinium, these small, indigo-colored berries are not only delicious but also pack a powerful nutritional punch.
Native to North America, blueberries have been a staple in the diets of Indigenous peoples for centuries. They were revered for their flavor, versatility, and medicinal properties. Early Native Americans consumed them fresh, dried, or incorporated them into traditional dishes and medicines.
Throughout history, blueberries held significance in various cultures. They were used in ceremonies, art, and even as natural dyes. Their resilience in different climates and their ability to thrive in diverse terrains made them an essential part of many communities.
Renowned for their antioxidant properties and high vitamin content, blueberries have gained widespread acclaim in modern times. They are recognized for their potential in promoting heart health, improving cognitive function, and boosting overall well-being.
Blueberry Bliss
the Nutrient-Packed Marvels of Nature
Nutritional Composition of Blueberries
| Component | Amount |
|---|---|
| Energy | 57 kcal |
| Water | 84.2 g |
| Protein | 0.74 g |
| Total Fat | 0.33 g |
| Carbohydrates | 14.5 g |
| - Sugars | 9.96 g |
| - Dietary Fiber | 2.4 g |
| Calcium (Ca) | 6 mg |
| Iron (Fe) | 0.28 mg |
| Magnesium (Mg) | 6 mg |
| Phosphorus (P) | 12 mg |
| Potassium (K) | 77 mg |
| Sodium (Na) | 1 mg |
| Zinc (Zn) | 0.16 mg |
| Vitamin C | 9.7 mg |
| Thiamin (B1) | 0.037 mg |
| Riboflavin (B2) | 0.041 mg |
| Niacin (B3) | 0.418 mg |
| Vitamin B6 | 0.052 mg |
| Folate (B9) | 6 µg |
| Vitamin A (RAE) | 3 µg |
| Vitamin K | 19.3 µg |
| Vitamin E | 0.57 mg |
| Anthocyanins (approx.) | 80-200 mg* |
• RAE: Retinol Activity Equivalents.
• Anthocyanins: This is the primary antioxidant pigment giving blueberries their color. The exact amount varies significantly by cultivar, growing conditions, and ripeness, but 100g typically provides a substantial amount within this common range.
• Values are for raw, uncooked blueberries. Processing (drying, canning) dramatically alters these values.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov
About This Nutritional Data
Why Blueberries Are Good For You
Based on their nutritional profile, blueberries are a superfood with these key benefits:
- Powerful Antioxidants – High in anthocyanins that fight cellular damage and reduce inflammation.
- Brain Health – May improve memory, focus, and protect against age-related cognitive decline.
- Heart Health – Supports healthy blood pressure, cholesterol levels, and blood vessel function.
- Blood Sugar Friendly – Fiber helps regulate sugar absorption, despite their natural sweetness.
- Low Calorie, High Nutrient – Packed with vitamins, minerals and fiber for only 57 calories per 100g.
- Digestive Support – Fiber promotes gut health and healthy digestion.
- Vision Protection – Antioxidants help protect eyes from age-related damage.
Bottom Line: A daily serving (about ½ cup) provides concentrated nutrition that supports overall health, from your brain to your heart.
Iranian Premium Blueberries
by NITC
In recent years, blueberries have gained popularity in Iran due to their nutritional value and culinary versatility. The unique climate and fertile soil in certain regions of Iran offer ideal conditions for cultivating this remarkable fruit. Their cultivation not only supports local agriculture but also provides a sustainable source of healthy produce.
At Nazari International Trade Corporation, we take pride in our commitment to cultivating large-scale premium blueberries for the first time in Iran. Our legacy in the agricultural industry, combined with a passion for quality, ensures that every blueberry harvested maintains the highest standards of taste, nutrition, and freshness. We aim to continue this tradition while contributing to the flourishing landscape of blueberry cultivation in Iran.