Blueberries may be small, but blueberry cheese tart little fruit packs a nutritional punch. A serving size of blueberries is one cup, which is 148 grams, or anywhere from 65 to 75 berries.

Blueberries also contain folate, vitamin A, calcium, phosphorus, magnesium, beta-carotene, vitamin E, and manganese! But athletes can prevent EIMD and reduce their recovery time with diet. As of 2020, heart disease is the top cause of death for both men and women in the United States. Because of their ability to reduce inflammation and oxidative stress, blueberries can protect against the artery hardening that raises the risk of heart attack and strokes. The acidity of cranberry juice was previously assumed to treat UTIs, but modern research shows the anti-adhesives in cranberry juice prevent bacteria from infecting the bladder. Oxidative DNA damage is a normal event, occurring tens of thousands of times per day in every cell in the human body.

It’s part of the reason we grow older and show signs of aging. Damaged DNA also contributes to the growth of cancer, which occurs when groups of damaged cells replicate quickly and uncontrollably. The high levels of antioxidants in blueberries neutralize some of the free radicals that can damage DNA. Blueberries contain several minerals and vitamins that contribute to building and maintaining bone health, like iron, phosphorous, calcium, zinc, and vitamin K. Low vitamin K levels have been linked to a higher risk of bone fracture, as vitamin K intake improves calcium absorption. Once again, anthocyanins are at play.

These phytochemicals improve the function of the endothelial cells, which line blood vessels and help blood flow and the regulation of blood pressure. Researchers even think blueberries may prevent hypertension altogether. Blueberries can improve insulin sensitivity, which lowers the risk of type 2 diabetes, heart disease, and stroke. Research suggests the anthocyanins in blueberries can help lower blood sugar levels as well. The relatively high fiber content of blueberries can help prevent constipation and maintain a regular digestive system.

Getting an adequate amount of fiber in your diet can help you achieve a full feeling, reduce overall caloric intake, and assist in weight-loss efforts. Collagen, which relies on vitamin C to function correctly, is what makes the skin elastic and prevents skin damage from the sun’s UV rays and environmental pollution. One serving of blueberries contains nearly a quarter of the recommended daily value of vitamin C. A 2019 study investigated the relationship between blueberry consumption and cognitive abilities.