Nutrition Information: Blueberries
Serving Size: 1cup (140g)
Total Calories: 80
Total calories from fat: 0
    % of daily value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 19g 5%
Dietary Fiber 5g 20%
Sugars 9g  
Protein 1g  
Vitamin A   0%
Vitamin C   15%
Calcium   4%
Iron   0%
*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs.

Blueberry Nutrition benefits:
 · Low Calorie
 · Saturated Fat Free
 · Sodium Free
 · Cholesterol Free
 · Good Source of Vitamin C
 · Fat Free
Blueberry Health benefits:
Rich in antioxidant phytonutrients, blueberries are identified as one of the top three SuperFoods in the book “SuperFoods HealthStyle” (S. Pratt & K. Matthews, 2006). Blueberry consumption has been associated with: brain, cardiovascular, eye and urinary tract health; cancer, diabetes and Alzheimer’s disease prevention; and decreased inflammation.


Nutrition Information: Cranberries
Serving Size: 1/2cup (55g)
Total Calories: 30
Total calories from fat: 0
    % of daily value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 7% 2%
Sugars 5g  
Protein 0g  
Vitamin A   0%
Vitamin C   10%
Calcium   0%
Iron   0%
*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs.

Cranberry Nutrition benefits:
· Low-fat
· Low Calorie
· Saturated Fat-Free
· Sodium-Free
· Cholesterol-Free
· Good Source of Vitamin C
· Good Source of fiber

Cranberry Health benefits:
Cranberries are rich in Anthocyanins, antioxidants that appear to help prevent cancer and protect brain cells from damage. Fresh cranberries have the same urinary tract health benefits as cranberry juice cocktails.

Usage:
 · www.epicurious.com
 · www.meals.com
Nutrition Information: Blackberries
Serving Size: 1cup 144g
Total Calories: 62  
Total calories from fat: 1 1%
  % of daily value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 15g 5%
Dietary Fiber 8g 31%
Sugars 7g  
Protein 2g  
Vitamin A 6%  
Vitamin C 50%  
Calcium 4%  
Iron 5%  
*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs.
Blackberry Nutrition benefits:
· Low-fat
· Saturated Fat-Free
· Sodium-Free
· Cholesterol-Free
· High in Fiber
· High in Vitamin C
· A Good Source of Folate
Blackberry Health Benefits:
According to the American Journal of Nutrition, blackberries contain some of the highest levels of antioxidants of any fruit.

Anthocyanins are naturally occurring plant pigments that give blackberries their deep color. Anthocyanins are phytonutrients that some believe may have anti-oxidative properties that ease the effects of aging on the body and brain.

Usage:
www.epicurious.com
www.allrecipes.com




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