How Much Vitamin C In Blueberries

How Much Vitamin C In Blueberries

Blueberries are commonly classed as being a 'superfood', but what are the proven health benefits of this fashionable purple fruit?

We talk you through all you need to know about blueberries, from how many of them to eat a day and what they contain, to those all-important health benefits. Keep reading…

What are blueberries?

Blueberries are a fruit that's closely related to several other berries - cranberries, bilberries and huckleberries.

They look like round blue/purply berries that are around 5 to 16mm in diameter. There are several different types of blueberries, but the two most common varieties are highbush and lowbush blueberries.

Blueberries tend to be slightly juicy and have their own distinctive taste that's not overpowering, with a hint of sweetness.¹ (A little taste tip for you – cultivated blueberries taste sweeter than blueberries that are left to grow in the wild).²

Summary

 Blueberries are small blue/purple fruits that are juicy and slightly sweet. There are several different types of them around – highbush and lowbush are the most common varieties.

Are blueberries good for you?

Blueberries are actually one of the first foods to have been given 'superfood' status.³

In fact, berries overall are among the most versatile sources of antioxidants, also known as phytonutrients, that help protect the body from cell damage. Different berries contain different levels of nutrients, with fresh berries packing a healthier punch than frozen berries.

As for if blueberries are good for us, they most certainly are (we've listed some of the main health benefits for you to take a look at below). However, word of warning, eat them in moderation because they do contain a fair bit of sugar. What's more, dried berries contain only 20% of phytonutrients and higher sugar levels than the fresh variety.⁴

Handpicked content: How much sugar should you have a day?

Are blueberries healthy?

They are, providing you don't eat them by the bucketful and you choose fresh blueberries over dried blueberries. To give you more of an idea of the sugar content, blueberries contain more sugar than any other type of berry (e.g. raspberries or blackberries).⁵ But on the plus side, blueberries happen to contain several different types of phytonutrients.

In addition to this, blueberries are recognised as being a good source of Vitamin C and manganese. Vitamin C is necessary for immune support and normal collagen formation. Meanwhile, manganese helps the body process cholesterol and nutrients, such as carbohydrates and protein. Blueberries are also a good source of dietary fibre.⁶

Summary

Blueberries have superfood status due to their antioxidant powers and ability to help keep the body healthy in so many different ways. They also contain Vitamin C, manganese and dietary fibre too.

Are blueberries high in sugar?

Yes, despite their size, blueberries do happen to contain quite a bit of sugar. One cup of blueberries contains around 15g of sugar, whereas raspberries contain 5g of sugar. But on the plus side, blueberries are also made up of several different types of phytonutrients.⁷

Are blueberries a superfood?

As we mentioned at the start, blueberries have long been classed as a superfood due to the fact they contain antioxidants and are a good source of Vitamin C, manganese and fibre.⁸ As a result, these small berries can potentially make a mighty difference by helping lower the risk of certain health conditions developing, among many other things.⁹

In the next section, we've explored the many health benefits of the fruit, so you can find even more reasons to enjoy blueberries as a sweet snack as part of your regular diet.

Blueberry nutritional value

A portion of blueberries is about a handful. Here are the key nutritional values for 100g of blueberries.

Energy	Water	Protein	Carbs	Sugar	Fibre	Fat
57kcal	85%	0.7g	14.5g	10g	2.4g	0.3g

How many blueberries a day?

Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions.¹⁰

Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease. While eating 150g of blueberries on a daily basis may help reduce the risk of cardiovascular disease by up to 15%.¹¹

Summary

 Blueberries do contain quite a bit of sugar, so it's important you eat them in moderation. However, it is still possible for you to enjoy them on a daily basis, as they do count towards your five-a-day.

Benefits of blueberries

1. Antioxidants in blueberries

While most foods containing a high level of antioxidants are considered 'superfoods', there is no clear definition of the term.

However, blueberries contain one of the highest concentrations of antioxidants in any fruit, making them an excellent choice for topping your breakfast, adding to salads or snacking on throughout the day.¹²

Their vibrant purple colour, which is the result of naturally occurring compounds called phytochemicals,goes hand-in-hand with their antioxidant value.¹³ There are lots of types of phytochemicals in different fruits and vegetables. Those in blueberries, called anthocyanins, are associated with fighting free radicals.

2. Vitamin C

Blueberries, like many other berries, contain high levels of Vitamin C which has many essential functions in our bodies. They include protecting cells and keeping them healthy, maintaining healthy skin, blood, and bones and helping our immune system function normally.¹⁴

You should be able to get all the Vitamin C you need by eating a healthy and balanced diet. Since our bodies can't store this essential vitamin, you'll need to make sure you're getting it in your diet every day. Eating a handful of blueberries is a delicious way to achieve this.

3. Blueberry fibre

Blueberries also contain soluble fibre, which helps keep your digestive system healthy and moving. The fibre in blueberries is also a food source for the good bacteria in your gut.¹⁵

4. Low in calories

Low in calories but high in nutrients, blueberries are a fantastic way for dieters to enjoy something sweet. These delicious berries are a satisfying and healthy dessert choice, whether you eat them on their own, in a fruit salad, or whipped into a tasty smoothie.

Use blueberries to replace any sugary sweets that you might usually enjoy and satisfy those cravings while looking after your body.

5. Blueberry benefits for skin

Topical blueberry skincare products may help with skin health because of their high anthocyanin (phytochemical) levels.

Further studies have also found topical products containing anthocyanins may help reduce the appearance of fine lines and wrinkles, thanks to their antioxidant properties.¹⁶

6. Blood sugar control

Test-tube studies have concluded that the anthocyanins in blueberries can have a beneficial effect on maintaining normal blood sugar levels.¹⁷

What's more, further research on humans has found blueberries can improve insulin sensitivity. One particular study, in which obese people who were at a high risk of developing diabetes were given 2 blueberry smoothies a day for 6 weeks, saw an improvement in insulin sensitivity. It's thought blueberries may also affect blood sugar levels directly after a high-carb meal by blocking certain digestive enzymes and reducing blood sugar spikes.

7. Heart health

Studies have found there is a link between berries (blueberries included) — or flavonoid-rich foods — and good heart health.¹⁸

This is due to their ability to inhibit the oxidation of LDL (bad) cholesterol, a key contributor to heart disease. Meanwhile, a separate study of 93,600 nurses found that a high intake of anthocyanins was linked to a 32% lower risk of heart attacks.

8. Brain health

Flavonoid-rich foods, such as blueberries, have also been connected to better brain function. It's believed eating blueberries may prevent oxidative stress — which plays an important role in the aging process.¹⁹

It's thought they can even slow down brain ageing and support memory function. In one 12-week study, drinking blueberry juice every day improved memory in nine older adults with early memory decline.

Summary

Blueberries may be small in size, but they can deliver so many health benefits, ranging from blood sugar control and improved heart health, to keeping your digestive system functioning and protecting the body against oxidative stress and damage.

How to eat blueberries

There are so many ways you can eat blueberries, sweet or savoury, morning or evening. Take a look at these ideas for some inspiration:

• Sprinkled on a salad for a sweet kick
• Mixed into pancake batter for an extra treat
• Blended into a smoothie
• Sprinkled over the top of cereal or porridge
• Layered with yoghurt and granola for a healthy dessert
• On their own!

To conclude…

Blueberries aren't considered a superfood for nothing, you know. From their antioxidant powers to the fact they're also a great source of Vitamin C, manganese and dietary fibre (not to mention the fact they're a perfect sweet treat minus the calories), there are lots of reasons to be eating blueberries.

Whichever way you choose to eat them, we're sure you'll fall in love with this sweet and healthy fruit and find plenty of ways to add blueberries to your shopping list. It's perfectly possible to enjoy blueberries every day.

Now that you're here, take a look at this article, which contains some other 'Healthy foods to eat every day.'

Last updated:12 April 2021

How Much Vitamin C In Blueberries

Source: https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/the-health-benefits-of-blueberries/

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Perque Vitamin C

Perque Vitamin C

Ancient Purity Present a premier quality Vitamin C powder, scientifically formulated by Perque. Many scientific research and medical studies have confirmed Vitamin C's key role in collagen formation and repair‚ immunity function‚ joint health‚ enhanced hormone production, antioxidant protection‚ production of energy‚ detoxification, reduce high blood pressure levels and more. Being Vitamin C's pure form‚ Potent C Guard helps to improve our production of hormones and bodily functions whenever necessary‚ and it aids our bodies to adapt better to several conditions. Due to Vitamin C being water-soluble‚ this vital nutrient isn't stored in our bodies for later use. This can be seen both as a negative and positive fact. Because our bodies do not store huge amounts of Vitamin C‚ it would be quite hard for us to overdose. But this also means we have to make sure receiving a steady flow of this crucial vitamin in our diets in order to stay energised and healthy.

Everybody is different and therefore also needs different Vitamin C amounts. The levels we need depend on our stress levels‚ exposure to alkaline reserve and poisons. The most accurate estimate of our Vitamin C demands can be figured out by looking at our diets and exposure to stress. Obviously, our health care practitioners can also recommend the amounts we might need. The L-ascorbate form Ancient Purity offers here has been revealed being the most effective Vitamin C form, backed up by countless peer-reviewed outcome researches. Please see our 'References' section for abundant scientific evidence! So let's try and explain as much as we can in a single web page.

Perque Potent C Guard - Information & Points to Research

• Created by Dr Russell Jaffe.
• Buffered, Reduced and pH-Balanced 100% L-Ascorbate.
• Over 300 Peer-Reviewed Studies.
• Triple recrystallised under Nitrogen to Enhance Potency.
• Immune System Function.
• Collagen Repair and Formation.
• Supports Joint Function.
• Natural Energy Production.
• Antioxidant Protection and Function.
• Enhances Hormone Production.
• Detoxification, Lowers our Bodies' Amounts of Harmful Toxic Minerals (mercury‚ arsenic‚ nickel‚ lead and cadmium)

Perque Potent C is Unique

Perque's Potent C Guard assists preventing free radicals from damaging the Ascorbate. Potent C Guard's metabolites, transporters and cofactors‚ metabolites function to improve our bodies' absorption rates and tissue actions. Potent C Guard also gives us some much welcome piece of mind as there's no need for us worrying about certain side effects often encountered when taking low-quality Vitamin C dietary supplements. (Believe me, there are many!) This superior supplement boasts a carefully-created balance of the vital minerals: zinc, calcium, potassium and magnesium. Recent scientific studies have shown that millions of Americans are deficient in one or more of these essential nutrients due to the consumption of junk food‚ toxins‚ stress or poor health due to other issues.

Potent C Guard isn't solely a brilliant supplement for your overall well-being and good health‚ it tastes great as well! This might be a good reason we more likely stick with this in our daily routines. When mixing this majestic powder with clean water or fruit juice it becomes a tasty and slightly fizzing powerhouse drink. This special Vitamin C Powder is manufactured using an exclusive triple re-crystallisation method creating an end product with unmatched purity and bioactivity. It also increases nitrous oxide (nature's small vessel relaxation molecule) thus lowering high blood pressure through enhanced biopterin action.

Vitamin C will take you Further

Benefits of Buffered Ascorbate

A wide range of conditions can be responsible for high blood pressure levels. The main culprits for causing this 'slow killer' illness include: excessive alcohol consumption‚ overweightness, a high-fat diet and no physical exercise. However, quality research has revealed that buffered Ascorbate can aid mediate the harmful effects of these issues by protecting our blood vessels' endothelial walls‚ boosting levels of nitrous oxide‚ and enhancing collagen production. Potent C Guard's buffered form of Ascorbate has also indicated to reduce our bodies' burden of toxic minerals. Some of these main toxic minerals include: cadmium, mercury‚ arsenic‚ lead and nickel.

L-ascorbate‚ fully reduced and buffered

The Health-Improving Power of Potent C

This is the ideal mix of minerals and vitamins. What makes this wellness supplement so much more effective is that it's not just Vitamin C. Perque's Potent C Guard is a powerful mixture of vitamins and minerals providing our bodies with a range of health benefits. Its blend of potassium, zinc, magnesium and Vitamin C assist strengthen our immune systems as well as our bones among other benefits. Moreover, this Vitamin C Powder supplement is also amazingly pure and totally free from allergens being present in most other dietary food supplements.

Might Reduce Inflammation…magnesium is a vital mineral featuring enormous anti-inflammatory properties that might possibly decrease the chances of prolonged inflammatory conditions. In addition, by now we know that most of the components in Potent C Guard have very powerful anti-oxidant properties, they also might aid with oxidative stress. Severe inflammation is often a result of oxidative stress and can be easily avoided.

Bone Health Enhancer…with the addition of minerals such as calcium, magnesium and potassium, it should be clear that this terrific supplement might be able to enhance joint and bone health. Calcium is a crucial mineral in bone formation as well as being vital for keeping our bones strong and healthy. And then there's magnesium and potassium significantly enhancing calcium's overall absorption.

Can Help Improve Cognitive Health…zinc is one of our bodies' essential minerals which can improve our learning capabilities and improve our memory. Furthermore, magnesium greatly decreases the risk of severe headaches, and can assist us dealing with low mood symptoms. Vitamin C assists protecting our memory and clear thinking as we age.

Supports Cardiovascular Health…adequate amounts of Vitamin C might decrease the risk of several heart health issues. There are also several scientific studies showing that a certain daily magnesium intake can reduce high blood pressure.

Promotes our Immune Systems…combining potassium, zinc, and Vitamin C, this supplement might improve our immune systems. Various researches hint at zinc's importance in our bodies' immunity. These studies indicate that our bodies require zinc to activate T lymphocytes that in turn regulate immunity responses and fight foreign cells. Additionally, Vitamin C in this powdered supplement boosts our bodies' white blood cells' function.

Supporting an Active Lifestyle

L-Ascorbate Fully Reduced, Fully Buffered

OVER 300 PEER-REVIEWED STUDIES
PERQUE Potent C Guard is produced with an exclusive, triple recrystallisation process. This innovative technique creates a product with unprecedented purity and bioactivity.

ASCORBATE AND BLOOD PRESSURE... Buffered Ascorbate (vitamin C): Blood pressure reduction:

PERQUE Potent C Guard is your safer, more effective choice. Obesity, alcohol consumption, physical inactivity, and a high-fat/ protein/sugar diet can induce high blood pressure, in part through insulin resistance (Syndrome X). The greatest bene t comes from full tissue saturation of fully reduced and fully buffered ascorbate.*

Perque Potent C Benefits are Based on

Perque Potent C Guard protects delicate endothelial cells (Endothelial cells form a single cell layer that lines all blood vessels and regulates exchanges between the bloodstream and the surrounding tissues. Signals from endothelial cells organise the growth and development of connective tissue cells that form the surrounding layers of the blood-vessel wall) that line blood vessels from toxic damage and free radical.

Potent C Guard might increase nitrous oxide (Nature's tiny vessel relaxation molecule) thus reducing high blood pressure levels via an enhanced and unique method called, biopterin action.

Potent C Guard induces collagen production. Collagen is a fibrous, hard, and insoluble protein that makes up about 33% protein in our body. In most collagens, the molecules are packed together to form long, thin fibrils. These act as supporting structures and anchor cells to each other. They give the skin strength and elasticity.

We mentioned it a few times already but it is so extremely important. Perque Potent C Guard is effective at reducing the body's burden of toxic minerals such as lead, mercury, cadmium, arsenic, and nickel. This action occurs both by decreasing uptake of toxic minerals from the intestine and by increasing renal and stool excretion of toxic minerals.

Potent C is a Natural Solution

About Dr Jaffe, Founder of Perque Integrative Health (PIH)

PIH's roots of Perque are embedded in the hard works and history of the scientist and founder of the company. Dr. Russell M. Jaffe, with the support of his loyal and dedicated staff members, has stayed at its helm for more than 3 decades. He has worked at the National Institutes of Health (NIH) from 1973 to 1979 where his vision's seeds commenced. On having 'completed' his work at NIH, Dr Jaffe started a voyage which sought to promote new technologies of Integrative and Regenerative Medicine. Jaffe's dedication to primary prevention's application and his commitment to providing advanced autoimmune and nutraceuticals testing with clinical proof of superior accuracy has made the doctor a well-known speaker and leader in his chosen work field.Dr Jaffe and his dedicated team have continuously moved forward and manufactured a volume of evidence-based work which has greatly improved functional nutrition for humans, proactive preventive healthcare models and integrative medicine. Scientifically, every part of the company is backed by an incredible level of scientific efficacy and superiority. Every innovative idea's foundation is exceptional evidence-based science, technology, and theory that Jaffe's company uses to design and create its first-class products, services and programs. Today, the company creates integrated systems that implement assessment protocols and tools that combine information technology with advanced products for enhanced understanding, compliance and monitoring outcomes.

Dr. Jaffe is continuously expanding and seeking new ways to improve his existing operations while maintaining his production lab, ELISA/ACT Biotechnologies, his Perque nutraceutical plant, and an R&D facility, RMJ Holdings Rx. Dr Jaffe and his team of highly trained professionals continually look for new ways to help speed the transition from our current healthcare system's symptom reactive model to a more functionally integrated, effective and compassionate system.PIH is the turnkey outcome of years of Dr Jaffe's scientific research. It brings to market two decades of rethinking safer more effective, novel and proprietary dietary supplements, supplement delivery systems, diagnostic testing, and validation studies. In pilot clinical outcomes studies The Alkaline Way Program, utilising LRA by ELISA/ACT tests for delayed hypersensitivities along with Perque supplementation to remove repair deficits, has been confirmed to achieve improvements in common conditions such as diabetes, fibromyalgia muscle pain, and chronic fatigue syndrome. From his humble beginnings in 1984 to today, Dr Jaffe and his team have steadily moved forward and produced a volume of evidence-based work that has profoundly enhanced functional human nutrition, integrative medicine and proactive preventive healthcare models.

Potent C - Triple recrystallisation process - For Purity & Bioactivity

Potent C Guard Vitamin C… Closing Thoughts

There is not a single doubt, our bodies need Vitamin C! Most of us can get enough of this vital mineral from the food we consume, but supplementing your healthy diet may also have great health benefits. Every serving of Perque Potent C Guard boasts 3.2 grams of fully-buffered Ascorbate (Another term for Vitamin C) as well as a perfect balance of the most important minerals including: calcium, potassium, magnesium and zinc. There's plenty of research revealing that millions of Americans, Australians and Europeans (mainly adults) may be lacking in one or even more of these significant minerals. This is often because of our fast modern life's stress, illness, inferior foods and environmental poisons.

Perque Potent C Guard improves hormone production and function as necessary, and it aids the body adapting better. In addition, it is important to take the amount of Ascorbate needed to keep a sufficient supply in the cells. This varies based on levels of distress, toxins, acute and delayed allergy reactions, and cell buffering and alkaline reserve. Plenty of scientific and medical literature has confirmed Potent C Guard's key part in immune system function, collagen repair and formation, joint and bone function, energy production, antioxidant protection and function, and detoxification. Please visit our 'References' section for scientific evidence.

Experience Perque's unique L - Ascorbate Vitamin C - Order Today

Energised Nutrients    /    Amount per Serving    /    % Daily Value

• Vitamin C (100% l-ascorbate‚ fully reduced and buffered) 1‚584 mg / 2‚640
• Potassium (as ascorbate) 99 mg / 3
• Calcium (as ascorbate) 40 mg / 5
• Magnesium (as ascorbate) 16 mg / 4
• Zinc (as ascorbate) 600 mcg / 4

Full disclosure label (no hidden or inactive ingredients).

Q- What is the difference between vitamin C and buffered Vitamin C?
A - Buffered Vitamin C combines a highly absorbable form of vitamin C together with the buffering minerals magnesium, potassium and calcium to allow higher doses without stomach upset, and for supporting proper muscle relaxation and contraction.

Q - Which one works better ascorbate or ascorbic?
A - Ascorbate is the superior form of vitamin C for several reasons: Ascorbate is the physiological form of Vitamin C used by the body. Ascorbate is the form of Vitamin C that serves as the most powerful water-soluble antioxidant.

Q - Is ascorbate the same as Vitamin C?
A - Ascorbate calcium is a form of vitamin C that is used to prevent or treat low levels of vitamin C in people who do not get enough of the vitamin from their diets. This product also contains calcium.

Scientific Articles

National Institutes of Health - Vitamin C and Immune Function

NCBI Resources - Vitamin C in human health and disease is still a mystery? An overview

Science Direct - The antioxidant role of vitamin C

Supporting Scientific Research

1. Appel LJ, Moore TJ, Obarzanek E, et al: A clinical trial of the effects of dietary patterns on blood pressure: DASH Collaborative Research Group. NEJM 1997; 336: 1117-1124.
2. Taddei S, Virdis A, Ghiadoni L, et al: Vitamin C improves endothelium-dependent vasodilation by restoring nitric oxide activity in essential hypertension. Circulation 1998; 97: 2222-2229.
3. Heller R, Unbehaun A, Schellenberg B, Mayer B, Werner-felmayer G, Werner ER. L-Ascorbic Acid Potentiates Endothelial Nitric Oxide Synthesis via a Chemical Stabilization of Tetrahydrobiopterin. J Biol Chem 2001; 276: 40-47.
4. Dawson EB, Evans DR, Harris WA,Teter MC, McGanity WJ.The effect of ascorbic acid supplementation on the blood lead levels of smokers. JACN. 1999: 18: 166-170. Potent protection from atherosclerosis / ASHD: Lower your coronary and stroke risk by an improved antioxidant, vessel health, and toxin reduction actions of PERQUE Potent C Guard. Homocysteine levels and risk are reduced; and aging is slowed by reduced free radical damage.
5. Carr AC, Zhu BZ, Frei B.Potential antiatherogenic mechanisms of ascorbate (vitamin C) and alpha-tocopherol (vitamin E).Circ Res 2000; 87(5): 349-54.
6. Ames BN, Shigenaga MK, Hagen TM. Oxidants, antioxidants, and the degenerative diseases of aging. Proc Natl Acad Sci USA. 1993;90(17): 7915-22.
7. Ja e R. How to do an ascorbate (vitamin C) calibration ('C Flush') to determine personal need. HSC, January 2001.
8. McCully K. Chemical pathology of homocysteine. III. Cellular function and aging. Ann Clin Lab Sci. 1994; 24(2): 134-52. Raise cell energy and boost immune defense and repair competence with PERQUE Potent C Guard.
9. Anderson R, Smit MJ, Joone GK, Van Staden AM. Vitamin C and cellular immune functions. Protection against hypochlorous acid-mediated inactivation of glyceraldehyde-3-phosphate dehydrogenase and ATP generation in human leukocytes as a possible mechanism of ascorbate-mediated immunostimulation. Ann N Y Acad Sci. 1990; 587: 34-48.
10. Naidu KA, Tang JL, Naidu KA, Prockop LD, Nicosia SV, Coppola D. Antiproliferative and apoptotic effect of ascorbyl stearate in human glioblastoma multiforme cell: Modulation of insulin-like growth factor-I receptor (IGF-IR) expression. J Neuro-Oncol. 2001;54:15–22. doi: 10.1023/A:1012545311054.
11. Eckert-Maksic M, Kovacek I, Maksic ZB, Osmak M, Paveli K. Effect of ascorbic acid and its derivatives on different tumors in vivo and in vitro. In: Maksic ZB, Eckert-Maksic M, editor. Molecules in Natural Science and Medicine. An Encomium for Linus Pauling. Ellis Horwood, New York; 1991. pp. 509–524.
12. Herbert V, Shaw S, Jayatileke E. Vitamin C driven free radicals generation from iron. J Nutr. 1996;126:1213–1220.
13. Manson JE, Stampfer MJ, Willett WC, et al. A prospective study of vitamin C and incidence of coronary heart disease in women. Circulation. 1982;85:865–875.

Perque Vitamin C

Source: https://www.ancientpurity.com/potent-c-guard-vitamin-c-powder-perque-454g

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