Blueberries

Blueberries are popular berries that serve as a great source of vitamin K. One cup (148 grams) of blueberries provides the following nutrients:

• Calories: 84
• Fiber: 3.6 grams
• Vitamin C: 16% of the daily value (DV)
• Vitamin K: 24% of the DV
• Manganese: 22% of the DV

Anthocyanins, an antioxidant polyphenol, are also present in blueberries. Anthocyanins found in blueberries may lessen oxidative stress, which in turn lowers the risk of heart disease in both healthy individuals and those who are already at high risk for the condition. Diabetes risk may also be reduced by consuming blueberries. According to studies, blueberries or their bioactive components can increase insulin sensitivity and cut the risk of type 2 diabetes by up to 26%. People who consume blueberries also had fewer rates of cognitive decline, indicating their brains stay healthier as they age, according to a significant observational study. To pinpoint the precise function that blueberries have in maintaining brain health, more research is nonetheless required.