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What Vitamins Do Blueberries Have?

By Jill Corleone, RDN, LD

Blueberry season is from May to October. Blueberries can be sweet or tart, small or large and range in color from maroon to purple-black. It is full of flavor and contains 80 calories in every 1-cup serving. Blueberries are a nutritional powerhouse and have a high antioxidant rating.

Vitamin C

Vitamin C is a water-soluble essential vitamin. You need adequate intake of vitamin C to support normal growth and development. Vitamin C is also needed to make a protein called collagen. Collagen helps to form skin, tendons and ligaments. Vitamin C is also an important antioxidant. Antioxidants protect your cells from free radical damage preventing or delaying the development of some cancers and cardiovascular disease, according to the National Institutes of Health Office of Dietary Supplements. Adult men need 90 milligrams of vitamin C a day and adult women need 75 milligrams a day. A 1-cup serving of blueberries provides 18.8 milligrams.

Manganese

Manganese is a trace mineral. Manganese is needed to help form your bones, connective tissue, sex hormones and blood clotting factors. It is also needed for the formation of the antioxidant superoxide dismutase, Many Americans have inadequate intake of manganese, according to the University of Maryland Medical Center. Inadequate intake may cause infertility, bone malformation, seizures and weakness. Adult men need 2.3 milligrams of manganese a day and adult women need 1.8 milligrams a day. A 1-cup serving of blueberries provides you with 0.40 milligrams.

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Vitamin E

Vitamin E is a fat soluble vitamin. Its primary role is to serve as an antioxidant. It is especially protective against the oxidation of lipids, according to the Office of Dietary Supplements. Vitamin E also plays a role in immune function, cell signaling and gene expression. Vitamin E deficiency in healthy adults is rare, says the Office of Dietary Supplements, but most Americans do not meet the recommended dietary allowance. Adults need 15 milligrams of vitamin E a day. A 1-cup serving of blueberries provides 1.46 milligrams.

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