The healthy benefits of eating Blueberries

Vitamin C.

With a single serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries.
It also promotes iron absorption and a healthy immune system.

Dietary Fiber.

Research has shown that most of us don't get enough fiber in our diets. Eating foods high in fiber will help keep you regular, your heart healthy and your cholesterol in check.
Just few blueberries per day can help you meet your daily fiber requirement.

Antioxidants.

According to the U.S. Department of Agriculture (USDA), blueberries are near the top when it comes to antioxidant activity per serving (ORAC values).
Antioxidants work to neutralize free radicals unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s.

Nutrient	Units	Per 100 grams	Per 1cup (148g)
Water	g	84.21	124.63
Energy	kcal	57	84
Protein	g	0.74	1.10
Total lipid (fat)	g	0.33	0.49
Cholesterol	mg	0	0
Carbohydrate	g	14.49	21.45
Fiber, dietary	g	2.4	3.6
Sugars, total	g	9.96	14.74
Sucrose	g	0.11	0.16
Glucose	g	4.88	7.22
Fructose	g	4.97	7.36
Starch	g	0.03	0.04

Nutrient	Units	Per 100 grams	Per 1cup (148g)
Calcium	mg	6	9
Iron	mg	0.28	0.41
Magnesium	mg	6	9
Phosphorus	mg	12	18
Potassium	mg	77	114
Sodium	mg	1	1
Zinc	mg	0.16	0.24
Copper	mg	0.057	0.084
Manganese	mg	0.336	0.497
Selenium	mcg	0.1	0.1

Nutrient	Units	Per 100 grams	Per 1cup (148g)
Vitamin C	mg	9.7	14.4
Thiamin	mg	0.037	0.055
Riboflavin	mg	0.041	0.061
Niacin	mg	0.418	0.619
Pantothenic acid	mg	0.124	0.184
Vitamin B-6	mg	0.052	0.077
Folate	mcg	6	9
Vitamin A, IU	IU	54	80
Vitamin E	mg	0.57	0.84
Vitamin K	mcg	19.3	28.6
Carotene, beta	mcg	32	47
Carotene, alpha	mcg	0	0
Lycopene	mcg	0	0
Lutein + zeaxanthin	mcg	80	118

USDA National Nutrient Database for Standard Reference, Release 23 (2010)