One cup of raw blueberries contains about 84 calories and 21grams of carbohydrates. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. See 12 top healthy meal delivery services. your calorie needs. A high consumption of fat, especially saturated fats, can raise cholesterol, which increases the risk of heart diseases. Over the past few decades, some people have decided to become vegetarian or vegan because of concerns about the environment, personal health, or animal welfare (Fox and Ward, 2008; de Boer and Aiking, 2011; Kerschke-Risch, 2015; North et al., 2021).Personal health is often the biggest driving force for those switching to a plant-based diet, with evidence showing a positive . Both the protein content and the fat content are approximately 1 gram per cup. Last edit of product page on January 19, 2023 at 7:49:34 AM CET by wolfgang8741. Another, six-year study in older adults found that blueberries and strawberries were linked to delays in brain aging by up to two and a half years (28). Because of this, calories in blueberries nutrition are very beneficial to the health of your heart [23]. According to the USDA, blueberries' carbohydrate amount is 17 grams of carbohydrates in 1 cup of blueberries that weighs 140 grams and has 70 calories. For most people, this means less than 50 net carbs per day. In one study, eating three or more weekly servings of berries like blueberries reduced the risk of heart attack in women by 32%. Not In Stock. Buy berries that are plump, dry, well-rounded, and have smooth skin. https://doi.org/10.1016/j.taap.2014.05.014, 16. Add blueberries and simmer for 15 minutes until soft. https://doi.org/10.3945/an.110.000042, 10. Blueberries are a good source of manganese and vitamins C and K1. Jill Corleone, RDN, LD. Ghee is a type of clarified butter that has become very popular, and you may wonder whether its a healthier option than butter. Interestingly, a higher intake of flavonoid-rich foods like blueberries has been associated with better brain function (25). In a one-cup serving, there are around 80 calories in blueberries. (2010). Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. They can be eaten with yogurt, cottage cheese, and oatmeal or blended into smoothies. Blueberries are a good source of fiber, vitamin C, vitamin K, and antioxidants. https://doi.org/10.3390/nu5103779, 24. (2004). Content is reviewed before publication and upon substantial updates. Blueberries are also low in calories and a good source of fiber. Welcome to the nutritional iron content in 8 different types of blueberries, ranging from 2.20 mg to 0.18 mg per 100g. Calories in Blueberries Raw and Nutrition Facts | MyNetDiary.com Blueberries Raw Enter eaten amount like 1.5 or 2 5% cals 90% 5% Carbs 21g Protein 1g Fat 0.5g Grade A Nutrition Facts Serving Size cup (145g) Amount per serving Calories 83 % Daily Value Total Fat 0.5g 1% Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0.2g Monounsaturated Fat 0.1g In one 12-week study, drinking blueberry juice daily improved memory in 9 older adults with early memory decline (27). Shannon Ancrum is a freelance writer specializing in health content. And 2 cups will definitely make themselves apparent in your blood sugar. One serving of blueberries is one cup. In addition to that, it provides roughly 4 grams of fiber. Steer clear of blueberries that are mushy, have lost their shape, or show any signs of mold. Blueberries are a good source of several vitamins and minerals, including: Blueberries also contain small amounts of vitamin E, vitamin B6, and copper. Blueberries get their "superfood" status in large part due to their high content of powerful plant chemicals called antioxidants. Phytomedicine, 13(910), 612623. One 8-ounce serving of blueberry juice provides 92 calories, 1.2g of protein, 23.4g of carbohydrates, and 0.5g of fat. Blueberry, raw, The carbon emission figure comes from ADEME's Agribalyse database, for the category: The prevalence of type 2 diabetes is increasing steadily worldwide (29). Journal of Agricultural and Food Chemistry, 63(3), 951956. For a more precise calculation of the Eco-Score, you can modify the product page and add them. Ma, C., Dastmalchi, K., Flores, G., Wu, S. B., Pedraza-Pealosa, P., Long, C., & Kennelly, E. J. Line 12 muffin cups with paper liners. Blueberries are high in a variety of vitamins, making them an excellent choice to add vitamins to your diet and improve your overall nutrition. Wild berries are smaller than their cultivated cousins and have a more intense, tangy flavor. Amount of Calcium in Blueberries: How much Iron is in Blueberries? 11.0% 80.3% 8.7% Protein Total Carbohydrate Total Fat 62 cal. In fact, one cup of blueberries has 24% of the daily Vitamin C value. National Health Service UK (NHS) - Fat: the facts, National Health Service UK (NHS) - Sugar: the facts, World Health Organization (WHO) - Fact sheet - Salt reduction, National Health Service UK (NHS) - Salt: the facts, yuka.VEljN0FZbFlxS1FWbHZBMTNUcU0vT2g2L3NTYlVHR01ETTRhSVE9PQ. U.S Department of Agriculture. When out of season, fresh blueberries can be among the more expensive fruits. You can mix them into smoothies, eat them with oatmeal, yogurt, or cottage cheese or blend them into a bowl and eat them by themselves. Blueberries are found in most grocery stores, wild or cultivated, either frozen or fresh. Critical Reviews in Food Science and Nutrition, 59(18), 30323043. Blueberries, raw nutrition facts and analysis per 1 cup (148 g) Blueberries, raw contains 84 calories per 148 g serving. They also provide small amounts of copper, as well as vitamins E and B6. Theyre often eaten fresh but may also be frozen or juiced. Studies note a relationship between berries or flavonoid-rich foods and improved heart health (20, 11). https://doi.org/10.1152/physrev.00019.2003, 32. Journal of agricultural and food chemistry, 58(7), 39013909. Blueberries are one of the healthiest foods you can eat, chock full of vitamins and antioxidants. In fact, around 16% of the carb content in these berries comes in the form of fiber. A 3.5-ounce (100-gram) serving of raw blueberries has (3): Blueberries primarily consist of 14% carbs, 84% water, and small amounts of protein and fat. A 1/2 cup of frozen sweetened blueberries has about 100 calories. Molecular aspects of medicine, 26(4-5), 353362 https://doi.org/10.1016/j.mam.2005.07.003. Again, you divide 551 by 30 and you get 18,37 fluid ounces (fl oz). Open Food Facts is a collaborative project built by tens of thousands of volunteers and managed by a non-profit organization with 8 employees. Choose the freshest blueberries by looking for those that are firm, plump and dry with a dusty blue color, says the USDA. It also boasts 36 percent daily values for vitamin K, and 25% of your manganese daily values. McClatchys newsrooms were not involved in the creation of this content. Research suggests that freezing helps retain the quality of nutrition in blueberries of foods like frozen berries [37]. It just feels good to feel good about what you eat. Take a photo of the recycling information. For high nutrition in blueberries, keep fresh blueberries in the refrigerator and consume them within 10 days of purchase. Warning: the amount of fruits, vegetables and nuts is not specified on the label, it was estimated from the category (Fruits) of the product: 90. Find calories, carbs, and nutritional contents for Blueberries (Bluets) 1 Dry Pint/551 Ml and over 2,000,000 other foods at MyFitnessPal Adv Nutr. If you do click Blueberries are low in calories and high in nutrients. Daily Goals How does this food fit into your daily goals? Washington (DC): National Academies Press (US); 2001. Highbush and lowbush blueberries are the two most common varieties. Blueberries are a delicious fruit full of flavor and a great source of fiber and vitamins C and K. A 1//2 cup serving of blueberries contains: 42 Calories; 0 grams of Total Fat; 0 grams Saturated Fat; 11 grams Total Carbohydrates; 1 gram Protein; and 1 milligram Sodium. Basu, A., Du, M., Leyva, M. J., Sanchez, K., Betts, N. M., Wu, M., Aston, C. E., & Lyons, T. J. Amount of average-sized. Khurana, S., Venkataraman, K., Hollingsworth, A., Piche, M., & Tai, T. C. (2013). Blueberries are one of the few fruits that are native to North America. In addition to salicylates, which act as a natural blood thinner, blueberries are loaded with vitamin K, an important nutrient for blood clotting. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Molecular nutrition & food research, 51(6), 738745. Blueberries nutrition features zero percent of the bad cholesterol and just a small quantity of the good fat. https://doi.org/10.1080/10408398.2018.1509835, 23. 2006;13(9-10):612-23. doi:10.1016/j.phymed.2006.08.005, Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Polly Hyson is a talented writer and editor with over six years of experience. Prot. It also yields nearly 4 grams of fiber. (2010). https://doi.org/10.1021/jf902263n, 8. Calories in blueberries nutrition have a plethora of phytochemicals, which are compounds derived from plants. J Agric Food Chem. Molecular nutrition & food research, 51(6), 675683. Calories in blueberries are a natural source of salicylates, which are a common allergen. See additional information. Different kinds of blueberries exist, so their appearance may vary slightly. 6. Calories in blueberries nutrition were shown to hasten the regeneration of muscle tissue after intensive leg workouts in a trial that included 10 female athletes [32]. 2019;59(18):3032-3043. doi:10.1080/10408398.2018.1509835, Yousuf B, Gul K, Wani AA, Singh P. Health benefits of anthocyanins and their encapsulation for potential use in food systems: a review. A half-cup serving of blueberries contains: Calories: 42 Protein: 1 gram Fat: Less than 1 gram Carbohydrates: 11 grams Fiber: 2 grams Sugar: 7 grams Blueberries contain dietary fiber, which. 1 How many calories are in a whole pack of blueberries? Preheat oven to 400F (200F). 2% Fat. Reddish blueberries aren't ripe and won't ripen once picked, but you can use them in cooking. Blueberries are a natural source of salicylates, so if you're allergic to these chemicalsthey're the active ingredient in aspirin and are found in other foods and personal-care products as wellyou should eat blueberries with caution (some people are more sensitive to salicylates than others).. Often marketed as a superfood, blueberries are an excellent source of several vitamins, beneficial plant compounds, and antioxidants (2). Blueberries are well tolerated when eaten in moderation, and allergy is very rare. Calorie Goal 1783 Cal 217/2000Cal left Fitness Goals: Heart Healthy Fat 66.3 g 0.7/67g left Sodium 2297.7 mg Calories of blueberries nutrition are an excellent source of a number of essential vitamins and minerals, including manganese, vitamin C, and vitamin K. Calories in blueberries have a high concentration of antioxidants as well as other plant chemicals that are useful, including: The polyphenol chemicals found in calories of blueberries have been hailed as something of a health superstar. Blueberries are a very popular, tasty fruit native to North America but grown commercially across the Americas and Europe (1). There is a difference between dry and fluid measure. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait. Blueberry supplementation improves memory in older adults. Product page also edited by kiliweb, yuka.VEljN0FZbFlxS1FWbHZBMTNUcU0vT2g2L3NTYlVHR01ETTRhSVE9PQ. Johnson, S. A., Figueroa, A., Navaei, N., Wong, A., Kalfon, R., Ormsbee, L. T., Feresin, R. G., Elam, M. L., Hooshmand, S., Payton, M. E., & Arjmandi, B. H. (2015). Among them are the flavonoids, which are what give the fruit its antioxidant and anti-inflammatory properties. There are 80 calories in Wild Blueberries (Frozen) coming from 0% protein, 98% carbs, 2% fat, and 0% alcohol. Total carbohydrates: 16.8 g, 6% DV Dietary fiber: 0.7 g, 3% DV Sugar: 6.1 g, 12% DV Protein: 0.9 g, 2% DV Vitamin C: 94.4 mg, 105% DV Potassium: 19.5 mg, 5% DV There are about 7 calories in fresh lemon juice per 1-ounce serving. Theyre low in calories and incredibly healthy, potentially regulating blood sugar levels and aiding heart and brain health. Studies on nutrition in blueberries indicate that they may be able to assist in lowering the risk of developing insulin resistance as well as type 2 diabetes [27, 28]. Nutrition research (New York, N.Y.), 34(7), 577584. The multipurpose use of blueberries in baked items such as pies, muffins, and pancakes and crumbles brings out their full flavor potential. Choose blueberries that have been flash-frozen instead of fresh ones since they are a great complement to smoothies, baked goods, and can even be used as a topping for overnight oats. Journal of the International Society of Sports Nutrition, 9(1), 19. https://doi.org/10.1186/1550-2783-9-19, 33. Blueberries also have lots of vitamin C. It acts as an antioxidant, aiding in wound healing, supporting the immune system, and providing anti-aging properties. Amount of saturated fat in Blueberries: How much sodium is in Blueberries? https://doi.org/10.1079/PNS2003305. 2015;63(3):951-6. doi:10.1021/jf504890k. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Established Abbott accounts can order online at e-Abbott.com. Blueberries are a popular, delicious fruit. Berry anthocyanins as novel antioxidants in human health and disease prevention. A collaborative, free and open database of food products from around the world. Vitamin K: 36%. 1 Calories: 84 Fat : 0.5g Sodium : 1.5mg Carbohydrates: 21g Fiber: 3.6g Sugars: 15g Protein : 1g Vitamin C: 14.4mg Vitamin E: 0.8mg Vitamin K: 28.6mcg Vitamin B6: 0.1mg Carbs Tackling Food Packaging If you're a calorie counter, this is how long it'll take you to burn off 80 calories: Swimming - 7 minutes Jogging - 9 minutes Cycling - 12 minutes Walking - 22 minutes How Many Blueberries Can I Eat in a Day? According to a study on nutrition in blueberries, if you are using a blood thinner such as Coumadin (warfarin), you should see your physician to discuss the impact that eating foods rich in salicylates and vitamin K may have on your medication [36] . (2013). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. Blueberries may also affect blood sugar levels directly after a high-carb meal by blocking certain digestive enzymes and reducing blood sugar spikes (33). Procyanidin, anthocyanin, and chlorogenic acid contents of highbush and lowbush blueberries. There are 165 calories in 2 cups of Blueberries. You get fiber, vitamin C, vitamin K, manganese and potassium in every handful of blueberries - at just 80 calories per cup. Pharmacogenetics of anticoagulants. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. It is well known that consuming cranberry juice on a regular basis might assist in warding against infections of this kind. Grab a few pints of blueberries, and you'll have the perfect amount for a bubbling, buttery blueberry cobbler . Blueberries, raw contains 0 g of saturated fat and 0 mg of . The nutrition information is provided by the USDA. This product page is not complete. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Blueberries also contain anthocyanins, antioxidants that may benefit the heart by improving blood flow and countering plaque buildup. Del Monte Blueberries. The following nutrition information is provided by the USDA. 84 calories in blueberries 0 grams of total fat 0 grams of saturated fat 1 gram of protein 21 grams of carbohydrates 3.5 grams of fiber 15 grams of sugar 1 milligram of sodium Adding blueberries into your diet will also help you meet the suggested daily value minimums. Toss them intoa saladfor a refreshing, colorful addition,or just pop them straight into your mouth as a delicious snack. The carb content of blueberries varies drastically depending on whether they're raw (fresh or frozen) or dried. 1 Calories: 92 Fat : 0.5g Sodium: 5mg Carbohydrates: 23.4g Fiber : 4g Sugars : 16g They should be rinsed with running water before eating, but wait to wash them until just before you consume or cook with blueberries. Anthocyanin, responsible for the blue color, is a phytochemical with potential health benefits, including protection against cardiovascular diseases and Type-2 diabetes, potential cancer-fighting properties, improved gut health, and reduced inflammation. Advances in nutrition (Bethesda, Md. Blueberries get their vibrant blue colour from a group of phtyochemicals called anthocyanins, which may help guard against cataract, glaucoma, peptic ulcers and certain cancers, including colon and ovarian cancer. Blueberry, raw It has only 39 calories. The points for proteins are counted because the negative points are less than 11. https://doi.org/10.1021/jf9029332, 19. Blueberries contain moderate amounts of sugar or 15 grams per cup (148 grams). These anthocyanins seem to be concentrated in the skin of the fruit. Blueberries - 11oz. Blueberries are arichsource of essential nutrients, including vitamin C, vitamin K, and the mineral manganese, which helps the body process cholesterol and nutrients like carbohydrates and protein. Blueberries are low in calories and fat. Blueberries have a pleasant, sweet taste. Journal of agricultural and food chemistry, 61(14), 35483559. Fresh blueberries might be one of the most costly fruits to purchase when they are out of season. 551 Milliliters (mL) = 18.63153 Ounces (fl oz) Visit 551 Ounces to Milliliters Conversion. Institute of Medicine (US) Panel on Micronutrients. McClatchys newsrooms were not involved in the creation of this content. Even though one cup of 84 calories in blueberries nutrition has almost 15 grams of total sugar, its glycemic load, which determines how much of a certain item can cause an increase in blood sugar levels, is below 10, putting it in the low category. Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies. https://doi.org/10.1002/mnfr.200600275, 31. For people with diabetes, Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. The Ultimate Nutrition MCQ Guide: Crush Your Exams and Master the Science of Healthy Eating Blueberries may have benefits for your heart, brain, and blood sugar. https://doi.org/10.3945/an.111.001271, 13. A high consumption of salt (or sodium) can cause raised blood pressure, which can increase the risk of heart disease and stroke. 2. Journal of the American Dietetic Association, 110(6), 976. https://doi.org/10.1016/j.jada.2010.04.020, 36. Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. You can purchase either wild blueberries or cultivated ones. There are 84 calories in blueberries, 1 gram of protein, 21 grams of carbohydrates, and 0.5 grams of fat in a serving size of one cup (148 grams) of raw blueberries. Limit the consumption of salty snacks and choose products with lower salt content. Blueberries are an excellent source of vitamin C, vitamin K, and manganese. As per nutrition in blueberries, there is a significant correlation between the antioxidants found in calories in blueberries and lower levels of oxidized LDL. Blueberries are so beneficial in part because they're rich inheart-healthy, fillingfiber. You have the option of purchasing either wild blueberries or blueberries that have been farmed. Even people with diabetes, or people who want to lose weight, can eat a 1/2 cup of blueberries a day! Avoid berries that are soft, shriveled, or have any sign of mold. Moreover, micronutrients present in calories of blueberries nutrition have been linked to a number of health benefits. If youre allergic to these chemicals, you should eat calories in blueberries nutrition with caution [35]. Over the course of eight weeks, the study of nutrition in blueberries suggested that obese persons who ate two servings calories in blueberries each day (50 grams) had a 27% reduction in LDL oxidation [24]. Blueberries contain just a trace amount of fat and are cholesterol-free. They even pair well with balsamic vinegar for a savory sauce. How many calories are in Blueberries? Moreover, a 1/2 cup of dried blueberries has about 250 calories. Have you ever asked yourself, "How much weight can I lose in a month?" Dried sweetened blueberries are naturally significantly higher in carbohydrates, containing 80g of carbohydrates per 100g serving. Therefore, the outer layer of the berry is the most nutritious part (18). In separate bowl, whisk together eggs, cottage cheese, butter, lemon zest, lemon juice and vanilla. Here are 11 ways that eating berries can improve your health. A high consumption of sugar can cause weight gain and tooth decay. Shannon Ancrum Different foods can affect the function of your kidneys. https://doi.org/10.1186/1475-2891-9-3, 21. When eaten in moderation, blueberries do not have any known adverse effects in healthy individuals. clicking our Amazon buttons will give us a little referral bonus. Is Fruit Good or Bad for Your Health? Blueberries - Camposol - 551 mL. 2012;72(1):135-43. doi:10.1002/ana.23594, Carlsen MH, Halvorsen BL, Holte K, et al. There are just over 28 (28.3) grams in an ounce, so based on an average blueberry weight of 2g, there are around 14 average-sized berries in an ounce of blueberries. They're also low in calories, which means you can grab a handful of blueberries whenever hunger strikes. Not In Stock. 4. A cup is fluid measure and 236.6 mL, a fluid pint about 473.2 mL. They also contain more antioxidants than cultivated berries. 5.25g. Blueberries have been shown to help maintain memory and prevent cognitive decline. For the ml amount found on US food labels, get the US fluid ounce equivalent by dividing the ml amount by 30. Ofek, I., Goldhar, J., Zafriri, D., Lis, H., Adar, R., & Sharon, N. (1991). The nutrition in blueberries may also boost memory and help avoid the inevitable cognitive deterioration that comes with aging. 1. They are a good source of carbohydrates, including fiber. Optimum Nutrition Amino Energy Plus Electrolytes Energy Drink Powder, Caffeine for Pre-Workout Energy and Amino Acids/BCAAs for Post-Workout Recovery, Watermelon Splash, 10.5 Ounces (30 Servings) Read more: Top 10 Healthiest Fruits & Vegetables, Have Diabetes? Posted on 15-04-22 By Question . The North American blueberry season runs from April to September, but imports from South Americawhere the seasons are reversedare available from October to March. roghchlr. As a matter of fact, oxidation of bad LDL cholesterol is an important mechanism in the development of cardiovascular disease. Intriguingly, improved cognitive performance has been linked to diets rich in flavonoids, such as blueberries nutrition [16]. https://doi.org/10.1016/j.jand.2014.11.001, 34. Cunningham, E. (2010). https://doi.org/10.1080/10408398.2013.805316, 27. Eating calories in blueberries nutrition may help avoid oxidative stress, which plays a crucial part in the aging process. Many people who have high blood pressure do not know it, as there are often no symptoms. Amount of fiber in Blueberries: How much protein is in Blueberries? https://doi.org/10.1021/jf902263n, 9. Other investigations on the nutrition in blueberries have come to the same conclusions, particularly concerning the impact on postmenopausal women [33, 34]. Of these carbohydrates, 83% are made up of net carbs and 17% dietary fiber. Theyre mainly made up of carbs and water but also contain a decent amount of fiber. The carbs, however, are not all the same and are usually a mix of complex carbohydrates (i.e., made of three or more bonded sugars) and simple carbohydrates (i.e., simple sugars). A systematic review of the evidence for cranberries and blueberries in UTI prevention. They are also moderately priced, magnificently colored, and very tasty. Don't let their small size deceive you blueberries pack a lot of nutrition. In Stock. Welcome to the nutritional potassium content in 8 different types of blueberries, ranging from 214.00 mg to 40.00 mg per 100g. So a dry pint is more like 2.33 cups. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. A. She is competent in a number of niches but specializes in consumer health topics. Amount of net carbs in Blueberries: How much sugar is in Blueberries? 196.5 Calories 49.9g Carbs (41.7g net carbs) 1.1g Fat 2.6g Protein No price info Try our free Diet Generator I want to eat calories in meals. Blueberries' benefits don't stop there. Blueberries are a great everyday food choice since they may be eaten for their health benefits, delicious flavor, or both. Aschner, J. L., & Aschner, M. (2005). A cup of blueberries also provides 25% of the daily value recommendation for vitamin C, as well as 4 grams of dietary fiber. Just be careful while eating because it's very easy to eat 2 cups of blueberries while mindlessly watching T.V. Cassidy, A., Mukamal, K. J., Liu, L., Franz, M., Eliassen, A. H., & Rimm, E. B. J Am Diet Assoc. PEF environmental score: 0.28 We take an in-depth look at the nutrition in blueberries and answer the question how many calories are in blueberries?. The basic type of blueberries is Blueberries, raw, where the amount of iron in 100g is 0.28 mg. 0.28 mg of iron per 100g, from Blueberries, raw corresponds to 2% of the iron RDA.For a typical serving size of 1.000 cup (or 148.00 g) the amount of Iron is 0.41 mg. They should have a vibrant blue color and seem somewhat frosted. (2010). As the number of people older than 65 increases worldwide, so will age-related conditions and diseases. Amount of Vitamin C in Blueberries: How much Vitamin D is in Blueberries? Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. Choose firm, dry, well-rounded, smooth-skinned berries that are bright blue with a slightly frosted look. 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