12 Grams of Blueberries Nutrition Facts, Calories, and Health Benefits

The Nutrition Facts of 12 Grams of Blueberries

Blueberries are one of the most nutritious fruits you can eat. Just one half cup or 12 grams of blueberries contains a powerhouse of vitamins, minerals, and antioxidants that can provide some major health benefits.

Calories and Macronutrients

A 12 gram serving of blueberries contains:

• 47 calories
• 0.3 grams of fat
• 12 grams of carbs
• 1 gram of fiber
• 10 grams of sugar
• 0 grams of protein

As you can see, blueberries are very low in calories and fat. Their calories come mostly from their natural sugars. The small amount of fiber they contain helps slow down the absorption of these sugars into your bloodstream.

Vitamins and Minerals

Here are some of the vitamins and minerals found in 12 grams of blueberries:

• 6% DV vitamin C
• 3% DV vitamin K
• 1% DV manganese

Blueberries provide a decent amount of vitamin C, an antioxidant that helps boost immunity and protect cells from damage. They also contain some bone-building vitamin K. And blueberries are one of the best sources of the trace mineral manganese, which aids metabolism and nerve signaling.

The Antioxidant Power of Blueberries

What makes blueberries nutritional rockstars is their rich supply of disease-fighting antioxidants.

These include:

• Anthocyanins - give blueberries their blue-purple pigment and powerful antioxidant and anti-inflammatory properties
• Flavonoids - protect cells from free radical damage
• Phenolic acids - reduce inflammation and oxidative stress
• Stilbenes - may help lower risk of heart disease and cancer

Antioxidants Protect Your Heart

The antioxidants in blueberries are especially beneficial for protecting your cardiovascular system.

Blueberries can help:

• Improve blood pressure and arterial stiffness
• Lower LDL "bad" cholesterol
• Reduce blood clots
• Enhance vasodilation

This adds up to a reduced risk of developing heart disease, the #1 cause of death worldwide. Eating just 1 cup of blueberries a day may lower your risk of heart attack by up to 15%!

Antioxidants May Help Prevent Cancer

The anthocyanins and other antioxidants in blueberries also exhibit anti-cancer activities. They can:

• Cause cancer cell death (apoptosis)
• Reduce inflammation
• Block the growth and spread of tumors

Higher blueberry intake has been associated with lower risks of several cancers including colon, prostate, and breast cancer.

Ways to Add More Blueberries to Your Diet

Now that you know just how nutritious these tiny blue powerhouses are, here are some easy ways to eat more blueberries in your diet:

Add Them to Yogurt, Oatmeal, and Cereal

Blueberries pair nicely with yogurt, oatmeal, granola, and all kinds of whole grain cold and hot cereals. Use them as tasty, healthy toppings that also add great texture and flavor.

Blend into Smoothies

Add a handful of blueberries when making your daily smoothie. Combined with banana, milk/yogurt, greens, or protein powder, blueberries make smoothies nutritious and delicious.

Keep a Bowl in the Fridge for Snacking

Having a stash of pre-washed blueberries in your fridge makes for a convenient, sweet and healthy snack any time. Much better than chips, cookies or other junk food!

Use in Salads and Sauces

Fresh blueberries liven up the flavor, nutrition and appearance of green and grain salads. And they make great additions to chutneys, salsas and salad dressings.

Bake into Muffins and Quick Breads

Add blueberries to your favorite muffin, bread or cake mix for antioxidants and texture. Or use them in pancakes and waffles.

Don't Miss Out on the Benefits of Blueberries!

When it comes to fruits that pack a nutritious punch, it's hard to beat tiny yet powerful blueberries. Just 12 grams or 1⁄2 cup of blueberries contains vitamins, minerals, fiber and a bounty of health-promoting antioxidants.

Research shows that regularly eating blueberries can help:

• Protect your heart
• Reduce risk of cancer
• Boost immunity
• Improve brain health
• Control blood sugar
• Aid weight loss

So be sure to add blueberries to your diet every day. With so many tasty ways to eat these mini superfoods, you'll be reaping their benefits in no time!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.