Strawberries vs Blueberries – Which Have More Antioxidants Per 100g?

Strawberries

Strawberry is a member of the rose family, with the most common varieties being a hybrid of a Chilean variety and the wild Virginia strawberry.

This fruit had its 1st mention in the ancient Roman literature in reference to its medicinal use. Currently, it is available fresh, freeze-dried, frozen, and in syrups, jellies, and jams.

Nutrition Facts

100g of strawberries contains:

  • 32 calories;
  • 2.6g Fiber – 10% daily value;
  • 2g Protein – 8% DV;
  • 12 IU Vitamin A – 0% DV;
  • 58.5mg Vitamin C – 98% DV;
  • 0.3 mg Vitamin E – 1% DV;
  • 2.2mcg Vitamin K – 3% DV;
  • 0.0mg Thiamin – 2% DV;
  • 0.0mg Riboflavin – 1% DV;
  • 0.4mg Niacin – 2% DV;
  • 0.0mg Vitamin B6 – 2% DV;
  • 24mcg Folate – 6% DV;
  • 0.1mg Panthothenic Acid – 1% DV;
  • 5.7mg Choline;
  • 0.2mg Betaine;
  • 16mg Calcium – 2% DV;
  • 0.4mg Iron – 2% DV;
  • 13mg Magnesium – 3% DV;
  • 24mg Phosphorus – 2% DV;
  • 153mg Potassium – 4% DV;
  • 0.1mg Zinc – 1% DV;
  • 0.0mg Copper – 2% DV;
  • 0.4mg Manganese – 19% DV;
  • 0.4mcg Selenium – 1% DV.

Health Benefits

Vitamin C

Your eyes need vitamin C to protect them from exposure to free-radicals from the sun’s harsh ultra-violet rays, that can damage the protein in the lens. Also, vitamin C is a well-known immunity booster, and a fast-working, powerful antioxidant.

High levels of vitamin C have additional benefits related to promoting lightening hyperpigmentation, collagen synthesis, and improving numerous inflammatory rashes which can appear on the skin too.

100 grams of strawberries have 58.5 milligrams vitamin C that is about 98 percent of the daily recommended intake.

Quercetin

Quercetin, a flavonoid found in seeds, leaves, fruits, and flowers, is the plant’s first line of defense against threats – including environmental toxins and infections. Quercetin possesses strong anti-inflammatory properties which help reduce the risk of atherosclerosis (the hardening of the arteries).

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Quercetin can also help the liver remove toxic compounds and chemicals which may cause cancer. Furthermore, the antioxidant properties of quercetin can help to decrease free radical activity within the human body, that can help to slow the signs of aging as free radicals are linked with aging.

Anti-Inflammatory Properties

Due to their vast array of phytonutrients including ellagitannins, anthocyanins, flavonols, terpenoids, and phenolic acids, strawberries have powerful anti-inflammatory properties.

Ellagic Acid

According to the American Institute for Cancer Research, the anticancer properties of these fruits can be attributed to the presence of ellagic acid – a phytochemical. Ellagic acid can prevent cancers of the lung, bladder, skin, and breast.

Ellagic acid can also help avoid almost all eye issues due to the fact that it protects the eye against free radical scavenging activity, according to a research conducted by scientists from Cambridge University and Tufts University.

Moreover, ellagic acid offers some protective effects against skin wrinkling, as per a study that was issued in “Experimental Dermatology.”

Blueberries

Blueberries are native to most of Asia, North America, and Scandinavia, and are part of the genus Vaccinium. Blueberries have a flared crown at the end, and are small, around 5 to 16 mm in diameter.

Nutrition Facts

100g of blueberries contains:

  • 57 calories;
  • 2.4g Fiber – 10% daily value;
  • 0.7g Protein – 1% DV;
  • 54 IU Vitamin A – 1% DV;
  • 9.7mg Vitamin C – 16% DV;
  • 0.6 mg Vitamin E – 3% DV;
  • 19.3mcg Vitamin K – 24% DV;
  • 0.0mg Thiamin – 2% DV;
  • 0.0mg Riboflavin – 2% DV;
  • 0.4mg Niacin – 2% DV;
  • 0.1mg Vitamin B6 – 3% DV;
  • 6mcg Folate – 1% DV;
  • 0.1mg Panthothenic Acid – 1% DV;
  • 6mg Choline;
  • 0.2mg Betaine;
  • 6mg Calcium – 1% DV;
  • 0.2mg Iron – 2% DV;
  • 6mg Magnesium – 1% DV;
  • 12mg Phosphorus – 1% DV;
  • 77mg Potassium – 2% DV;
  • 1mg Sodium – 0% DV;
  • 0.2mg Zinc – 1% DV;
  • 0.1mg Copper – 3% DV;
  • 0.3mg Manganese – 17% DV;
  • 0.1mcg Selenium – 0% DV.
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Health Benefits

Eyes 

Blueberries can prevent cataracts, macular degeneration, hypermetropia (a common eye condition where nearby objects appear blurred), and myopia as well as infections pertaining the thin layer of tissue which lines the back of the eye on the inside (retina).

Diabetess

Type 2 diabetes mellitus is the most common form of diabetes. It accounts for 90 to 95% of all diagnosed cases of diabetes in American adults, according to the Centers for Disease Control and Prevention.

Prevalence of type 1 diabetes is increasing worldwide. According to statistics, the global prevalence of type 1 diabetes has risen from 4.7 percent in 1980 to 8.5 percent in 2014.

Studies have found that individuals with type 2 diabetes mellitus who consume a diet rich in dietary fiber may have improved blood lipid, sugar (glucose), and insulin levels, and patients with type 1 diabetes who consume the same have low blood glucose (sugar) levels.

Moreover, consumption of berries is associated with lower risk of type 2 diabetes mellitus, according to a research done by Dr. JoAnn Manson, a professor of Medicine, Harvard Medical School.

100 grams of blueberries have 2.4 grams of dietary fiber which is about 10 percent of the daily recommended intake.

Anthocyanins

These fruits contain a plant compound called anthocyanin. This plant compound gives blueberries many of their health benefits as well as their blue color.

Anthocyanins are a family of potent antioxidants which fight the effects of oxidative stress and aging. According to studies, anthocyanins may help fend off major health problems, including cancer and heart disease.

Iron AnemiaBlueberries

Iron deficiency is considered to be one of the most prevalent forms of malnutrition. Signs of iron anemia deficiency include the following:

  • loss of interest in intimacy, recreation, and work;
  • pica (the desire to chew ice or non-food items);
  • restless legs syndrome;
  • shortness of breath doing simple tasks (walking short distances, climbing stairs, doing housework);
  • sensitivity to cold (low body temp);
  • sore tongue;
  • depression;
  • headaches;
  • dizziness;
  • weakness;
  • chronic fatigue.
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Blueberries are a good source of vitamin C, that aids in the absorption of iron and helps protect cells against damage.

100 grams of blueberries have 9.7 milligrams of vitamin C which is approximately 16% of the daily recommended intake.

Heart Attacks

A heart attack occurs when the heart can’t get oxygen since the flow of oxygen-rich blood to a section of heart muscle becomes blocked.

Eating 3 servings of blueberries every week can save people from heart attacks, according to a study which was issued in ”Circulation: Journal of the American Heart Association.”

Strawberries vs Blueberries – Antioxidant Content

Strawberries, raw – 4302 ORAC value per 100g. ORAC stands for oxygen radical absorbance capacity. According to research, strawberries are a high source of numerous antioxidants, including gallic acid, luteolin, quercetin, flavonols, and many others too.

Blueberries, raw – 4669 ORAC value per 100g. The main antioxidant compounds in these fruits belong to a large family of polyphenols, called flavonoids. According to the data, blueberries are believed to contain the highest antioxidant capacity of all commonly consumed vegetables and fruits.

References

https://www.ncbi.nlm.nih.gov/pubmed/27172913
https://www.sciencedaily.com/releases/2017/03/170307100356.htm
https://www.tandfonline.com/doi/abs/10.1080/15538362.2015.1021408?journalCode

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