Blueberries:

A well-known fruit from berry family, blueberries are famous for being high in antioxidants. One cup of blueberries provides 22 grams of carbohydrates and 4.2 grams of fiber with insoluble fiber being 10 times higher than soluble fiber.

Average calories: 88 per one cup.

Vitamins found in higher amounts: vitamins K, C, and B6.

Minerals found in higher amounts: manganese is the mineral with highest amount in blueberries. They are not a good source of potassium.

Phytonutrients found in higher amounts and their health benefits: blueberries are rich in anthocyanins, ferulic acid, catechins, gallic acid, quercetin, myricetin, phenolic acids, and resveratrol. They are powerful antioxidants and have anti-inflammatory effects, making them beneficial for cardiovascular diseases, cognitive disorders, cancers, diabetes, inflammation, and weight management. Blueberries also contain bet-carotene, lutein and zeaxanthin, which support eye health.

Ferulic acid has the capability of stimulating the release of growth hormone. For more information about ferulic acid, see “Ferulic Acid” under the section of “GH Enhancers“.