Blueberry
A small berry with one of the highest antioxidant contents of any common fruit, plus useful amounts of vitamin K and manganese.
What Blueberries Provide
Blueberries are notable for their deep blue colour, which comes from anthocyanin pigments. They provide vitamin C, vitamin K, manganese, and fibre, and are often included in studies on diet and cognitive ageing. Like other berries, they are low in calories relative to their volume.
Nutrition Highlights
Anthocyanin Antioxidants
Blueberries are unusually rich in anthocyanins, the pigments responsible for their colour. These compounds are being investigated for their potential role in cardiovascular health and in protecting nerve cells from oxidative stress.
Vitamin K
One cup of blueberries provides about 29 µg of vitamin K. Vitamin K is required for normal blood clotting and contributes to the maintenance of bone.
Fibre
About 3.6 g of fibre per cup, including soluble pectin. Fibre may support digestive health and help with satiety.
Vitamin C and Manganese
A cup supplies roughly 14 mg of vitamin C and 0.5 mg of manganese. Manganese supports bone formation and energy metabolism.
How to Include Blueberries in a Balanced Diet
- Sprinkled over breakfast cereal, oatmeal, or yogurt.
- Mixed with strawberries and kiwi in a fruit salad.
- Blended into smoothies with spinach and banana.
- Baked into muffins or pancakes for natural sweetness.
- Eaten frozen as a cool snack in warm weather.
Who Might Want to Watch Portions
Blueberries are among the higher-sugar berries — about 15 g per cup — so people monitoring blood glucose may prefer to pair them with protein or fat. Because they contain vitamin K, people on blood-thinning medication should aim for a consistent daily intake.