The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that bears bluish, purple berries known as blueberries. It is closely related to other plants that produce cranberries and huckleberries. Blueberries are tiny, with a flared crown at the end and a diameter of 0.2–0.6 inches (5–16 millimeters). When they initially appear, they are green, but as they mature, they turn purple and blue. Blueberries are among the healthiest berries.

A 1-cup (148-gram) serving of blueberries has the following nutrients:

• Fiber: 4 grams
• Vitamin C: 24% of the RDI
• Vitamin K: 36% of the RDI
• Manganese: 25% of the RDI
• Small amounts of various other nutrients

They are also roughly 85 percent water, with just 84 calories and 15 grams of carbs in a cup. This makes them a good provider of numerous key elements calorie for calorie.

Oxidative damage does not stop with your cells and DNA. When your "bad" LDL cholesterol is oxidized, it becomes a concern. In reality, oxidation of "bad" LDL cholesterol is a critical stage in the development of heart disease. Blueberry antioxidants have been associated with lower levels of oxidized LDL. This makes blueberries extremely beneficial to your heart.

Over an eight-week period, a daily 2-ounce (50-gram) intake of blueberries reduced LDL oxidation by 27% in obese persons. Research found that consuming 2.5 ounces (75 grams) of blueberries with a major meal lowered the oxidation of "bad" LDL cholesterol substantially.

While blueberries can help decrease blood pressure and oxidize LDL cholesterol, it's crucial to remember that these are risk factors, not illnesses. It would be far more interesting to see whether blueberries help avoid hard endpoints such as heart attacks, the world's biggest cause of mortality.

A study of 93,600 nurses discovered that those who consumed the most anthocyanins — the key antioxidants contained in blueberries — had a 32% reduced risk of heart attack than those who consumed the least. Because this was observational research, it cannot be shown that the anthocyanins were the only reason for the risk decrease. Heart disease will be the leading cause of mortality for both men and women in the United States by 2020. Blueberries, due to their potential to decrease inflammation and oxidative stress, can protect against arterial hardening, which increases the risk of heart attack and stroke.

Oxidative stress can hasten the aging process of your brain, impairing its function. According to animal research, the antioxidants in blueberries may impact brain regions important for intellect. They appear to aid aged neurons, resulting in better cell signaling. Human investigations have also produced encouraging outcomes.

In one of these investigations, nine elderly people with mild cognitive impairment drank blueberry juice on a daily basis. They saw improvements in various brain function measures after 12 weeks. A six-year study of nearly 16,000 older people discovered that eating blueberries and strawberries might prevent mental aging by up to 2.5 years.

When compared to other fruits, blueberries have a moderate quantity of sugar. One cup (148 grams) of sugar contains 15 grams, which is similar to a small apple or a big orange. However, when it comes to blood sugar regulation, the beneficial chemicals in blueberries appear to exceed any unfavorable influence of the sugar. Blueberry anthocyanins may improve insulin sensitivity and glucose metabolism, according to research. Both blueberry juice and extract have anti-diabetes properties.

Two blueberry smoothies per day resulted in significant increases in insulin sensitivity in a trial of 32 obese persons with insulin resistance. Improved insulin sensitivity should reduce the incidence of metabolic syndrome and type 2 diabetes, two of the world's most serious health issues.