Blueberries (Wild, Frozen)
Blueberries are a delicious and nutrient-packed fruit that can be enjoyed year-round, especially when frozen. Wild frozen blueberries are particularly celebrated for their intense flavor and impressive health benefits. These little berries are not only a vibrant addition to your meals but also an excellent source of essential vitamins and minerals, offering a great way to boost your nutritional intake with a refreshing burst of natural sweetness.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 57 kcal |
| Protein | 0.0 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.03 g |
| Carbohydrates | 13.85 g |
| Fiber | 4.4 g |
| Sugar | 0.0 g |
| Calcium | 17.0 mg |
| Iron | 0.58 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 13.0 mg |
| Potassium | 68.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.67 mg |
| Copper | 0.0 mcg |
| Manganese | 2.87 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 1.7 mg |
| Thiamine (B1) | 0.03 mg |
| Riboflavin (B2) | 0.007 mg |
| Niacin (B3) | 0.61 mg |
| Vitamin B6 | 0.02 mg |
| Folate (B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Blueberries are naturally allergen-free, making them suitable for most individuals, including those with common food allergies. As a fruit, they pose no risk of gluten, dairy, or nuts, but always check packaging for potential cross-contamination if purchased from a store.
Dietary Preferences:
- Vegan: Blueberries are 100% plant-based and suitable for vegan diets.
- Gluten-Free: They are naturally gluten-free, making them perfect for anyone with gluten sensitivities or celiac disease.
- Low-Fat: With only 0.16 grams of fat per serving, blueberries are a great option for those looking to maintain a low-fat diet.
- Low-Calorie: At only 57 calories per 100 grams, blueberries are an excellent addition to any weight management plan.
- Diabetic-Friendly: With no sugar and high fiber content, blueberries are a healthy choice for individuals managing their blood sugar levels.
Health Benefits:
Frozen wild blueberries are rich in antioxidants, particularly anthocyanins, which are known for their anti-inflammatory properties. These antioxidants help protect the body from oxidative stress, promoting overall health. They also provide dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. The potassium content in blueberries supports heart health, while magnesium and manganese contribute to bone strength and muscle function.
The vitamin C content in blueberries boosts immune health, while vitamin A supports vision and skin health. Their natural sugars are very low, which makes them a great fruit choice for those looking to limit their sugar intake.
How to Incorporate Into Your Diet:
Frozen wild blueberries can be enjoyed in various ways. Add them to smoothies, oatmeal, or yogurt for a nutritious breakfast or snack. They can also be used in desserts like fruit tarts, pies, or cakes, or simply enjoyed as a refreshing snack on their own. Because they are frozen, wild blueberries can be stored for longer periods, allowing you to enjoy their goodness even when they are out of season.
Conclusion:
Wild frozen blueberries are a healthy, versatile, and delicious ingredient to incorporate into your daily meals. With their impressive nutritional profile, including fiber, antioxidants, and essential vitamins and minerals, they are an excellent addition to any balanced diet. Whether you’re looking to improve your heart health, boost your immunity, or enjoy a sweet snack without the guilt, frozen blueberries are a must-have in your kitchen.
