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If you’re looking for an all-natural treat that can reduce inflammation and give your heart and brain a boost, then we’ve got berry good news for you.
As a bonus for the weight-conscious, this juicy little gem clocks in at only 80 calories per serving — most of which is water — and you only really need to eat a handful to feel full.
Whether you’re serving them in a smoothie or sprinkling them into a parfait, you can’t beat the benefits of the humble blueberry.
“Blueberries are a great source of fiber, antioxidants and they’re one of the lowest-sugar fruits out there — making them one of the best options to snack on,” said Cleveland Clinic registered dietitian Alexis Supan.
A heart-healthy superfood
Blueberries can improve cholesterol levels, reduce blood pressure and support cardiovascular health.
According to a 2023 study in the American Journal of Clinical Nutrition, adults who consumed a cup of blueberries daily saw improvements in LDL cholesterol — the “bad” kind that clogs arteries.
Additionally, a 2024 study found that regular blueberry consumption helped lower blood pressure, reducing the risk of heart disease.
Brain food
Research shows blueberries can enhance cognitive function, improve memory and even slow age-related mental decline.
A 2022 study from the University of Cincinnati found that older adults who ate blueberries daily showed improved cognitive performance and better brain function in MRI scans.
Packed with antioxidants
Scientists call blueberries a “superfruit” because their levels of antioxidants are some of the highest among fruits and vegetables.
Antioxidants fight off free radicals that damage cells.
Blueberries owe their deep blue hue to a particularly powerful group of antioxidants called anthocyanins, which help protect the body from oxidative stress and inflammation — two major culprits behind aging and disease.
