Wild Blueberries Nutrition 101: Your Checklist to Better Health

Wild blueberries have been hailed as the next superfood. A cup of blueberries are delicious, nutritious, and chock-full of antioxidants, vitamins, and minerals.

You can find blueberries in its' different shapes and forms from most grocery stores: wild blueberries, or cultivated blueberries; frozen blueberries, dried blueberries, or fresh blueberries. For each its' own. Eat blueberries as a snack, use them in baked goods, smoothies or cooking.

One way or the other, blueberry nutrition facts do not lie: blueberries are a low-glycemic source of carbohydrates and packed full of nutrients. Definitely a vital part of a healthy diet.

digestion blueberries

All You Need to Know About Blueberries

But did you know, that there actually is a difference between blueberry and a blueberry? And the same difference is reflected in blueberry nutrition facts and health benefits.

When it comes to nutritional value, WILD blueberries are very highly ranked for having extremely high nutritional value.

Wild raw blueberries are a great source of several vitamins (for example vitamin K important for bone health and blood clotting), essential nutrient calcium, iron, potassium, phosphorus, and zinc.

If you’re looking for a health boost when you’re on the go, a handful of wild blueberries is the perfect snack.

However, we don’t just offer any wild blueberries here at LOOV Food. We offer Nordic Wild Blueberries.

summary blueberries

What Are Nordic Wild Blueberries?

Nordic wild blueberries are a more nutritious alternative to the well-known Maine blueberries. In fact, Nordic wild blueberries contain much more essential nutrients - antioxidants, dietary fiber, and proteins - than the latter:

  • Antioxidants: 800 mg per 100 g

  • Protein:  0.7 g per cup

  • Fiber: 3.6 g per cup

One cup serving of wild blueberries aka bilberries (148 grams) only contains 85 calories. Many fruits are way higher on sugar.

This means that if you’re on a 1,200, 1500, or even 2,000 calorie diet, you can comfortably have your bilberries and still stick to your calorie intake. They contain low amount of total sugars, primarily glucose & fructose, and no added sugars.

From Pristine Nordic Forests

As the name, “Nordic wild blueberries” suggests, rather than being native to Eastern Canada and North America, Nordic Blueberries come from expansive Nordic forests throughout Northern Europe. 

They’re found so deep in these Nordic forests, that they’re left uncontaminated by nature — raw blueberries, free from all toxins and chemicals. This contributes to Nordic bilberries being one of the healthiest fruits on the planet.

nordic bilberries

Cultivated Maine Blueberries

Meanwhile, Maine Wild Blueberries are grown across 44,000 acres of Maine. While this makes Maine Wild Blueberries more accessible, it also means there’s a lot more management involved in their growth — taking away from the pure uncontaminated nature of our Nordic Wild Blueberries.

With that said, how do Nordic bilberries stack up against cultivated blueberries?

Nordic Wild Blueberries vs. Cultivated Blueberries

The nutrition profiles of wild vs cultivated berries are similar for the most part, but they still differ in certain ways.

Wild blueberries, in particular, are significantly more nutritious compared to the cultivated kind, so health benefits of blueberries and wild blueberries differ also.

Cultivated blueberries are designed to be sweeter and bigger, so that they'd look more appealing and appetizing. Bilberries don’t have to meet the same criteria, they are just as nature intended them to be.

Cultivated Blueberries Contain More Water and Sugars!

Cultivated blueberries are sweeter than wild ones. For people with insulin sensitivity disorders such as type 2 blood sugar management, bilberries are preferred because they have a lower glycemic index (GI) and as studies suggest, better blood sugar control.

This means that your have lower blood sugar levels after eating wild berries compared to eating cultivated blueberries. Studies have shown that eating bilberries regularly can help improve insulin sensitivity in people with type 2 diabetes.

Cultivated blueberries get picked from bushes. They’re larger than the wild variety because they have higher water content. They are also milder and have a less prominent blueberry taste.

summary blueberries wild vs cultivated

Nordic Wild Blueberries Have More Antioxidants & Are More Nutritious

Wild blueberries are found all over the world and get collected from plants that grow close to the ground. Nordic wild blueberries are found in Finland’s organic forests. They are rick in bioactive compounds and also have vitamin A, vitamin K, carotene, and vitamin E.

Did you know, that vitamin K is mostly involved in blood clotting but may also benefit bone health?

These wild berries don’t grow on the same type of blueberry bush that cultivated ones are picked from. They come from plants that are closer to the ground and spread by growing rhizomes.

In organic forests, plants have to withstand harsh conditions. To make this possible, they produce more phytochemicals and other protective substances. like chlorogenic acids and flavonols.

Nordic bilberries

Wild blueberries are smaller in size because they have lower water content. They have more antioxidants, plant compounds called anthocyanins, and phenolics. A recent study revealed that wild blueberries are also more rich source of higher mineral composition compared to cultivated ones.

Anthocyanins - Powerful Plant Compounds

Plant compounds anthocyanins are the pigment that gives the fruit its dark purple color and deep blue hue. Anthocyanins are potent antioxidants. The health benefits of anthocyanins are numerous.

Anthocyanins have malignancy-fighting properties. They also help to support blood sugar levels and may benefit the heart by improving blood flow and countering plaque buildup.

Phenolics are bioactive substances found in food. They are well-renowned for their protective effects against chronic diseases, such as blood sugar management and high blood pressure.

Freeze-Dried Organic Wild Blueberry Powder

The Benefits of Eating Wild Blueberries vs. Normal Blueberries

There’s a big difference between cultivated and wild berries. Now we’ll talk a bit more about the benefits of choosing the wild kind.

Wild blueberries have eightfold the amount of manganese

when compared to cultivated ones. Manganese is a trace element (this means that you only need a little amount every day) but it has significant effects on overall health. Manganese reduces swelling and irritation and supports blood sugar levels already within the normal range.

Wild blueberries contain fewer calories and less sugars

than cultivated ones but have higher nutritional value. Glycemic index (GI) that measures the effects of carbohydrate-containing foods on your blood sugar level, ranks blueberries low. The glycemic index of blueberries is 53.

Understanding GI of fruits and vegetables & all food can help diabetics to plan their meals. GI rankings are defined as:

  • Low: 55 or less

  • Medium: 56–69

  • High: 70 or more

Wild blueberries are a healthy snack

for people on weight management programs and eating them regularly can help reduce high blood pressure. Approximately half a cup of fresh blueberries is the standard serving portion.

better digestion blueberries

Wild blueberries have more fiber than cultivated ones.

Fiber is important in maintaining regular bowel movements by aiding gut motility. It helps to lower blood cholesterol as well.

The Health Benefits of Blueberries

Wild blueberries have numerous health benefits because they’re nutrient-rich, which you’ll discover when you check out their nutrient facts compared to cultivated blueberries.

Bilberries improve brain health, help to strengthen the immune system, and increase the body’s ability to fight off disease-causing pathogens.

Why Are Blueberries Good For You

  • Blueberries promote the growth of cells in the bone marrow that mature and become bone cells (osteoblasts).

  • Blueberries can help to fight skin inflammation that comes with acne, early aging, eczema, and psoriasis. They also improve the blood supply to the skin, making it healthier and allowing it to recover quicker from any damage.

  • Blueberries may reduce the development of high blood pressure. It increases the production of nitric oxide (NO) which causes blood vessels to dilate. When blood vessels dilate, there’s lower peripheral resistance and, ultimately, you have lower blood pressure.

  • Blueberries help to keep blood sugar in the acceptable range. For people with ailments that cause dysregulation of blood sugar levels, eating them can help to avoid adverse symptoms.

  • Blueberries have cardio-protective effects. They reduce the risk of heart disease by preventing the hardening of coronary arteries. This promotes good heart health and may help prevent heart disease. Blueberries contain vitamin K, which helps to keep blood fluid in the veins and arteries.

  • Blueberries have malignancy-fighting properties. Research showed a direct link between the number of the fruit that test subjects ate and a decrease in tumor weight and proliferation.

blueberry juice no sugar
  • Blueberries were shown to significantly reduce biomarkers of DNA damage. This damage has been linked to cognitive impairment and certain types of malignancy. Older adults that regularly eat this superfood were shown to have a reduced risk of having marked cognitive decline. By incorporating some organic whole wild berries into your morning smoothie, you too can reap that benefit.
  • Blueberries are high in fiber. Fiber is essential to maintaining regular bowel movements and healthy digestion. It’s a bulking agent that makes it easier for food to move along the digestive tract until it’s expelled.

  • Blueberries improve the blood supply to the scalp and this promotes hair growth.

  • Blueberries can help maintain brain function and improve memory.

Blueberries Are Rich in Vitamin C

A single serving of wild blueberries contains a quarter of the recommended daily allowance (RDA). Vitamin C, also known as ascorbic acid, is involved in many metabolic processes of the body. It’s one of the most effective vitamins.

Wild Nordic blueberries are rich in vitamin C. It’s important for the growth and repair of body tissues. It’s a potent antioxidant as well and boosts immunity.

Antioxidants have a protective effect against free radical damage. They act as scavengers for free radicals and mop them out of the system. They also combat free radicals by promoting the pathways that are involved in free radical decomposition.

Free radicals have been found to contribute to the development of chronic ailments such as chronic heart disease, malignancy, cataracts, and joint disorders. So, if you’re looking for a way to make your meals more immune-boosting, include more blueberries in your diet.

Vitamin C can help to prevent the more serious symptoms that are associated with the common cold. Instead of developing pneumonia and other serious lung infections, people that had enough ascorbic acid were found to mostly have mild symptoms.

Unlike other nutrients, vitamin C and its metabolites can’t be stored by the body. Daily intake of Vitamin C in food or supplements is a necessity.

wild blueberry powder
Wild Blueberry powder packed full of nutrients

Incorporate More Nordic Blueberries in Your Diet Today

The overall healthy diet is way more important than any single food. But if you are to add something to your diet, why not add something that is strongly linked to better health?

Wild Nordic blueberries can easily be incorporated into your everyday meals. You can choose either fresh or frozen blueberries, freeze dried blueberries, blueberry powder or blueberry juice: mighty blueberries come in different forms and you’re free to choose the one that best blends with your current lifestyle.

If you can’t decide how to corporate blueberries into your diet, check out some of our incredible and healthy recipes for inspiration. As we know - when it comes to nutrition blueberries are hard to beat!

blueberry breakfast bowl

…And don’t forget: Our nordic blueberries are beneficial to the whole family. You can learn even more about them by checking out our blog.

One thing you’ll certainly learn: the efficacy of our wild Nordic blueberries is clear. Not only that, but you’ll learn many people have enjoyed the yummy goodness of this tasty fruit.

“As somebody who has had a lot of wild blueberries from Finland, I can tell you that these are the real deal. The thing that is great about these is that you can taste that they have been harvested at peak ripeness and brought to the processing facility before that had the chance to spoil” — Cielo99, verified buyer

So, without further ado, you too can jump on the bandwagon and reap the good health benefits of eating blueberries. Adding cup of blueberries to your diet may be a game changer. Are you ready to play?

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Featured Image from: Unsplash by Vladimir Vinogradov