Blueberries offer numerous health benefits due to their rich nutritional profile and bioactive compounds:

• High in Nutrients and Low in Calories : Blueberries are low in calories but rich in essential nutrients such as vitamin C, vitamin K, manganese, and dietary fiber. A 1-cup serving provides about 14% of the daily value (DV) for vitamin C, 24% DV for vitamin K, and 13% DV for fiber

• Powerful Antioxidant Properties : Blueberries are among the top antioxidant foods, containing high levels of polyphenols, especially flavonoids like anthocyanins, which give them their blue color. These antioxidants help neutralize free radicals, reducing oxidative stress and DNA damage, which may protect against aging and diseases such as cancer

• Heart Health : Regular consumption of blueberries can help lower blood pressure, improve blood vessel function, and reduce arterial stiffness, thereby lowering the risk of heart disease. They also help lower LDL ("bad") cholesterol levels and prevent oxidative damage to cholesterol

• Cognitive Benefits : Blueberries may help maintain memory function, prevent cognitive decline, and boost mood, potentially due to their antioxidant and anti-inflammatory effects

• Blood Sugar Regulation : They have a low glycemic index and are high in fiber and flavonoids, which may help regulate blood sugar levels and reduce the risk of type 2 diabetes

• Anti-inflammatory Effects : The antioxidants and phytochemicals in blueberries have anti-inflammatory properties that can reduce inflammation in the body, lowering the risk of chronic diseases

• Support for Exercise Recovery and Energy Production : Blueberries contain manganese, which supports energy production and protects cells from oxidative stress, aiding in exercise recovery

• Gut Health : Blueberries contain prebiotics that feed healthy gut bacteria, supporting digestive health

In summary, blueberries are a nutrient-dense superfood that supports heart health, cognitive function, blood sugar control, and overall protection against oxidative stress and inflammation