Fruit - Blue Berry

Blueberry

Principle	Nutrient Value	Percentage of RDA
Energy	57 Kcal	3%
Carbohydrates	14.49 g	11%
Protein	0.74 g	1%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.4 g	6%
Vitamins
Folates	6 µg	1.5%
Niacin	0.418 mg	2.5%
Pantothenicacid	0.124 mg	2.5%
Pyridoxine	0.052 mg	4%
Riboflavin	0.041 mg	3%
Vitamin A	54 IU	2%
Vitamin C	9.7 mg	1.5%
Vitamin E	0.57 mg	4%
Vitamin K	19.3 µg	13%
Electrolytes
Sodium	1 mg	0%
Potassium	77 mg	2%
Minerals
Calcium	6 mg	0.5%
Iron	0.28 mg	3.5%
Magnesium	6 mg	1.5%
Manganese	0.336mg	14%
Zinc	0.16 mg	1.5%
Phyto-nutrients
Carotene-ß	32 µg	--
Lutein-zeaxanthin	80 µg	--

1. Combats Cancer:Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.
2. Heart Disease:Pack a lot of antioxidant punch. Paired with fiber,these anti oxidants help control cholesterol levels and keeps plaque at bay.
3. Stabilizes blood sugar:Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
4. Boost Memory:
5. Prevents constipation:
6. Improves Blood cells:Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

1. Anti Aging:Blue berries are naturally an anti-inflammatory. Eating this yummy fruit will protect the skin from the sun and extend the life of the skin cells. May help lower the risk of developing age realate diseased such as Parkinson's and Alzheimer's.

1. Reaction in mouth,skin:Blueberries may rarely cause serious allergic reactions in some sensitized individuals. Often, these kinds of reactions occur because of possible cross-reactions to other fruits (strawberry), pollen or weed allergies. Some of the most common symptoms of blueberry allergy may include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances. Individuals who suspect allergy to these fruits may want to avoid eating them.

1. Season Available:In the United States, blueberries are readily available in the markets throughout the year, since they imported across the continents. However, fresh wild berries are at their best from June until August when the harvest season begins in Michigan and Maine in USA and from Quebec province of Canada.
2. Selection:In the stores, look for fresh berries that are firm, plump, smooth-skinned, with a silver-gray surface bloom. Buy deep purple-blue to blue-black berries. Avoid soft or shriveled, over-handled bruised berries and those with signs of mold and of old stock.
3. Storing Tips:Place unwashed blue berries in a plastic or zip pouch, will stay fresh for up to two weeks in the refrigerator.
4. Serving:They are better eaten fresh after washing in cold water. If taken out from the cold storage, place them in a bowl of water to bring to normal room temperature to enrich their taste and palatability. Gently pat dry using a moisture absorbent cloth/ paper and enjoy! While fresh berries eaten as they are like table grapes, dried ones added to soup, stews, and to sweeten venison meat.
5. Safety:
6. Cooking Tips:
   1. Traditionally, blueberries have been part of food culture of Native Americans.
   2. They are one of the most preferred berries in the preparation of muffins, pies, and cheesecakes.
   3. These berries are also favorite addition in fruit salads, fresh fruit-tarts, ice-creams, etc.
   4. They are also used to make juice, sauce, jellies, and jams.