7 science-backed health benefits of blueberries

1. Boast an impressive nutritional profile

Calories: 85 Fiber: 3.6 grams (13% DV). Fiber improves gut health, lowers cholesterol, and controls blood sugar levels. Potassium: 116 milligrams (3% DV). Potassium regulates your heartbeat, metabolize carbohydrates, and maintain proper muscle function. 

2. Are high in antioxidants 

If you're looking to increase your antioxidant intake, blueberries have you covered. Antioxidants help to minimize inflammation which, in turn, reduces damage to cells. 

3. Improve cholesterol levels 

Blueberries contain phytosterols, a compound that can lower LDL levels. A 2017 review noted consuming about two grams of phytosterols a day has shown an 8% to 10% reduction in LDL levels in healthy adults.

4. Lower blood pressure 

When eaten consistently, blueberries have been shown to help reduce blood pressure. In a small 2019 study, consuming a drink containing 200 grams of blueberries for one month reduced participants' blood pressure by 5 mmHg. 

5. Improve insulin sensitivity 

Blueberries may help those who experience insulin resistance, such as people with type 2 diabetes. Insulin resistance occurs when the pancreas produces too much insulin, and cells stop responding properly to the hormone. 

6. Boost cognitive functioning 

Cognitive functioning refers to mental activities, such as thinking, learning, and remembering. More research is needed to understand how blueberries can limit cognitive decline, but some studies suggest they can help.

7. Contain prebiotics 

Blueberries contain prebiotics. Consuming prebiotics, a type of dietary fiber, can promote gut health  Without a sufficient amount of good bacteria, bad bacteria increases, causing inflammation that can affect your immune system.". 

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