Blueberries

I have heard blueberries referred to as nature's super berries or food. When I first theard that, I was intrigued because each morning I have blueberries and yoghurt for breakfast. Wow! I was accidently eating something good! How cool!

So, why are they good for you? Here is what I've been able to find out about the wonderful blueberries.

Per 100g

• Calories--57
• Protein--.74g
• Fat--.33g
• Fatty acids, total saturated--.028g
• Fatty acids, total monounsaturated--.047g
• Fatty acids, total polyunsaturated--.146g
• Cholesterol--0.00mg
• Carbohydrate, by difference--14.49g
• Fibre, dietary--2.4g
• Sugar--9.96g
• Water--84.21g
• Ash--.24g
• Calcium--6.0mg
• Iron--.28mg
• Magnesium--6.0mg
• Phosphorus--12.0mg
• Potassium--77.0mg
• Sodium--1.0mg
• Zinc--.16mg
• Copper--.057mg
• Manganese--.336mg
• Selenium--.10mg
• Vitamin A, IU--54.0 IU
• Vitamin A, RAE--3.0mcg
• Vitamin B-6--.052mg
• Vitamin B-12--0.0mcg
• Vitamin C, total ascorbic acid--9.7mg
• Vitamin E (alpha-tocopherol)--.57mg
• Vitamin K (phylloquinone)--19.3mcg
• Thiamin--.037mg
• Riboflavin--n/a
• Niacin--.418mg
• Pantothenic acid--.124mg
• Folate, total--6.0mcg
• Folic acid--0.0mcg
• Folate, food--6.0mcg
• Folate, DFE--6.0mcg
• Choline, total--6.0mg
• Retinol--0.0mcg
• Carotene, alpha--0.0mcg
• Carotene, beta--32.0mcg
• Cryptoxanthin, beta--0.0mcg
• Lycopne--n/a
• Lutein + zeaxanthin--80.0mcg

All in all, blueberries

• are high in antioxidants, boosting your immune system,
• neutralises free radicals, which helps against aging,
• helps reduce stomach fat,
• aids in urinary tract health,
• preserves vision,
• aids in brain health,
• helps with heart disease,
• helps with gastrointestinal health (expecially diarrhoea, constipation and digestion) because they are high in fibre,
• helps in prevention of some cancers, expecially colon and ovarian cancers,
• contain anti-depressant properties.

DhDu

Resources:

Nutrition Complete (v1.3) 2008 http://www.senstic.com/ (Nutrition data is based on USDA National Nutrient Database. Last updated Nov 2009)

http://www.womenfitness.net/blueberries.htm Top 10 Health Benefits of Blueberries; Women Fitness.

http://www.whfoods.com/genpage.php?tname=foodspic&dbig=8#healthbenefits Blueberries; World's Healthiest Foods.

Calories and Kilojoules

In my new found quest to loose weight, I started reading labels in the grocery store. Wow! At first I wanted to run. What did all of this mean? After I calmed down from my initial feelings of being overwhelmed, I asked my first real question. What is the difference between a Calorie and a kilojoule.

The first thing I learned was that there were differences in calories. A large Calorie is used to measure food energy. A small calorie is used to measure energy in some chemistry stuff. I didn't really pay attention; I was only interested in the Calorie.

Both Calories and kilojoules are a means of measuring energy. The term kilojoule has become to be used internationally. The amount of carbohydrates, fats and proteins in food determine the kilojoule value.

1 Calorie is equal to 4.184 kilojoules.

1 kilogram of body fat contains 37,000 kilojoules. In other words, in order to loose one kilogram, you will need to burn off 37,000 more kilojoules than you take in. Egads! No wonder it's hard to lose a kilo!

DhDu

(Resource: http://www.betterhealth.vic.gov.au/ Kilojoules and calories explained Beter Health Channel)