Vitamins In Blueberries, Nature’s Own Multivitamin

Blueberries are nature’s own multivitamin! They contain immune-boosting vitamins C and E, B vitamins for metabolism and energy, and vitamin K for normal blood clotting, providing you anywhere from 4% of your daily values (B vitamins) to as much as 24% DV (vitamin K).

If you are wondering whether blueberries are good for you, the answer is a resounding yes! From helping lower your blood pressure to aiding cognitive ability, easing aging-related depression, and even slowing the graying of your hair, there’s plenty this potent functional food can do!1 3 2 But if you’re more curious about what vitamins the berries contain and how far they’ll see you through to your daily nutrient targets, we break it down for you.

The good news is these little dark blue spheres of sweet tartness are loaded with the entire alphabet of vitamins, from A through K, including most of the B vitamins. Here’s a closer look at some of the major vitamins you can expect to find in a serving of blueberries.

Vitamin K: 23.8% DV

A cup of blueberries contains 28.6 mcg of vitamin K.4 The daily value (DV) requirement of vitamin K is pegged at 120 mcg, so this serving of blueberries meets an impressive 23.8% of the DV.

Why you need the vitamin: Vitamin K is also known as the blood clotting vitamin, because of its role in helping your blood clot when you have a cut, accident, or undergo a surgery. It also plays a role in bone health, especially in the elderly.

Vitamin C: 16% DV

If it is vitamin C you are after, your serving of a cup of blueberries should get you to about 16% DV of the antioxidant vitamin. This serving size has 14.4 mg of vitamin C against the 90 mg of daily value earmarked for the vitamin.

Why you need the vitamin: Vitamin C is required to keep your skin, bones, teeth, blood vessels, ligaments, and cartilage healthy. The vitamin helps wound healing and scar tissue formation. It is also believed to help overall immune health and may protect against arthritis, heart disease, and cancer.


Vitamin E: 5.6% DV

A cup serving of blueberries has around 0.84 mg of vitamin E. This will get you about 5.6% DV of this fat-soluble vitamin, against a daily value pegged at 15 mg.

Why you need the vitamin: This vitamin is needed for muscle and nerve function as well as for good vision, heart health, and immune function. Not getting enough can cause your hair to gray and your skin to wrinkle. You may also show other signs of aging prematurely. Vitamin E’s ability to fight oxidative stress, which is one factor responsible for aging, may have a role to play here.

B Vitamins: 2.3–4.7% DV

A cup of blueberries has around 4 to 5% of most B vitamins and around 2.3% of the daily value of folate. Here’s how the numbers stack up:

  • Thiamin or vitamin B1: 0.055 mg, meeting 4.6% DV (DV = 1.2 mg)
  • Riboflavin or vitamin B2: 0.061 mg, meeting 4.7% DV (DV = 1.3 mg)
  • Niacin or vitamin B3: 0.619 mg, meeting 3.9% DV (DV = 16 mg)
  • Pyridoxine or vitamin B6: 0.077 mg, meeting 4.5% DV (DV = 1.7 mg)
  • Folate or vitamin B9: 9 mcg, meeting 2.3% DV (DV = 400 mcg)

Why you need the vitamins: Your body needs the arsenal of B vitamins to tap energy from the food you eat. They are also needed for the formation of red blood cells, making these vitamins vital to your good health.

In addition to catering to your energy needs, here’s what each of these vitamins is required for:

  • Thiamin: Helps taps energy from carbohydrates. Is important for energy transmission to the brain and nervous system, muscular contraction, and conduction of nerve signals.
  • Riboflavin: Helps tap energy from proteins. Is needed for red blood cell production and normal growth.
  • Niacin: Helps normal functioning of the nervous system, digestive system, and skin
  • Vitamin B6: Helps tap energy from proteins. Is needed to produce antibodies to protect against infection. Also required for the production of hemoglobin and for normal nerve function. Keeps blood sugar in check.
  • Folate: Helps in growth and function of healthy tissues and cells. Is needed to produce DNA and red blood cells. Helps create, use, and break down proteins.



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