Blueberries are sweet, nutritious and wildly popular.

Often labeled a superfood, they are low in calories and incredibly good for you.

They’re so tasty and convenient that many people consider them their favorite fruit.

Here are 10 proven health benefits of blueberries.

1. Blueberries Are Low in Calories But High in Nutrients The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.

> een shown to directly increase antioxidant levels in your body (8, 9).

> age is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body (10).

> of the reason we grow older. It also plays an important role in the development of diseases like cancer (11).

> s are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.

> people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12).

> ee with smaller studies that use either fresh or powdered blueberries (13, 14).


Summary Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

> s not limited to your cells and DNA.

> atic when your “bad” LDL cholesterol is oxidized.

I“bad” LDL cholesterol is a crucial step in the heart disease process.

<="" width="0" height="81"> erd Pressure blrong>Summary Regular blueberry intake is tied to lower blood pressure in numerous studies.

Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.

7. Bp tion and Improve Memory

Oxidaleng process, negatively affecting brain function.

Accien blueberries may affect areas of your brain that are essential for intelligence (23, 24).

Thein improvements in cell signaling.


In n mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (25).

A 1ls found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26).

The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.

8. Aebi-Diabetes Effects

Bluebatmpared to other fruits.

One 1ch is equivalent to a small apple or large orange (1).

Howmpappear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Resnties have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29).

In ops://”>insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30).

Impviisk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems.

Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.

9. Mar/a>

Urinary tract infections (UTIs) are a common problem for women.

It ra prevent these types of infections.

Becloerries, they boast many of the same active substances as cranberry juice (31).

Theedelp prevent bacteria like E. coli from binding to the wall of your bladder.

Blueempact on UTIs, but they likely have similar effects as cranberries (32).

Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.

10. duter Strenuous Exercise

Stren//trition/10-benefits-of-exercise”>exercise can lead to muscle soreness and fatigue.”>inflammation and oxidative stress in your muscle tissue (33).

Bluy t occurs at a molecular level, minimizing soreness and reduced muscle performance.

In maies accelerated muscle recovery after strenuous leg exercises (34).

One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.

The 2>->

Blueby”>healthy and nutritious.

Thelt numerous other aspects of your body.

What,enjoyed either fresh or frozen.