Blueberries, wild, raw (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
61
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 49 (80.7%) |
| Fat | 6.8 (11.2%) |
| Protein | 4.9 (8.0%) |
| Total | 61 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 86 (85.5%) |
| Carbohydrate | 12 (12.3%) |
| Protein | 1.2 (1.2%) |
| Fat | 0.8 (0.8%) |
| Ash | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in antioxidants like anthocyanins which may help reduce risk of heart disease and cancer. Anthocyanins give blueberries their deep blue/purple color
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High in vitamin C and manganese which act as antioxidants. Vitamin C helps absorb iron and maintain healthy connective tissues
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Contain fiber which aids digestion and may help manage weight and control blood sugar levels
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Rich in phytonutrients and anti-inflammatory properties which may protect brain health and reduce risk of neurodegenerative diseases like Alzheimer's
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Low in calories at only 84 calories per cup, making them a nutritious snack or addition to your diet
Risks
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High in antioxidants but also natural sugar content so should be consumed in moderation
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May cause allergic reactions in individuals with berry allergies
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Washing wild blueberries thoroughly recommended to remove any dirt or residues
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Check for ripeness and discard any moldy or unripe berries
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Nutritional value may vary depending on growing conditions for wild berries
Additional Information
Blueberries, wild, raw (Alaska Native) are a delicious and nutritious food that offer numerous health benefits. Packed with essential vitamins, minerals, and antioxidants, these berries can contribute to overall well-being. However, it's important to be aware of potential risks associated with consuming them. Let's explore the nutritional benefits and risks of this unique food item.
Nutritional Benefits:
1. Antioxidant Powerhouse: Blueberries are renowned for their high antioxidant content, particularly anthocyanins. These compounds help protect the body against free radicals, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic diseases such as heart disease and cancer.
2. Vitamin C: Blueberries are an excellent source of vitamin C, an essential nutrient that supports immune function, collagen production, and acts as an antioxidant. Adequate vitamin C intake can also enhance iron absorption and promote healthy skin.
3. Fiber: These berries are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy weight. Consuming fiber-rich foods like blueberries can also contribute to lower cholesterol levels and improved heart health.
4. Manganese: Blueberries provide a significant amount of manganese, a trace mineral that plays a vital role in bone development, metabolism, and antioxidant defense systems.
5. Low in Calories: Blueberries are relatively low in calories, making them a great option for those aiming to manage their weight or reduce calorie intake. They can be enjoyed as a healthy snack or incorporated into various recipes without adding excessive calories.
Risks:
1. Allergies: While rare, some individuals may have allergies to blueberries, experiencing symptoms such as itching, hives, or swelling. If you have a known allergy to berries or other fruits, it is essential to exercise caution and consult with a healthcare professional before consuming them.
2. Pesticide Residues: Wild blueberries are not cultivated, which means they may be exposed to environmental factors and pests. To minimize potential risks, it is advisable to choose organic blueberries or wash them thoroughly before consumption.
3. Blood Sugar Impact: Blueberries are relatively low on the glycemic index, meaning they have a minimal impact on blood sugar levels. However, individuals with diabetes or those following a specific diet plan should monitor their portion sizes and consult with a dietitian or healthcare professional for personalized advice.
In summary, blueberries, wild, raw (Alaska Native) are a nutrient-dense food with numerous health benefits. Their high antioxidant content, vitamin C, fiber, and low-calorie nature make them a valuable addition to a balanced diet. However, individuals with allergies, concerns about pesticide residues, or specific dietary requirements should exercise caution and seek professional guidance. Enjoying blueberries in moderation as part of a varied diet can contribute to overall health and well-being.