1. It strengthens your cells
2. They’re great for your eyesight
One cup of blueberries contains 16% of the daily value of vitamin C, which is known to support eye health.
Vitamin C can help prevent age-related macular degeneration and reduce cellular oxidative stress in the retina, essentially making your eyes less prone to deterioration.
3. They help in muscle regeneration
Research is ongoing, but blueberries have been found to reduce muscle damage and soreness.
The vitamin C in berries also promotes iron absorption and increases the production of collagen, the tissue that connects your bones and muscles.
One cup of blueberries contains 24% of the daily value of vitamin K, which helps build bones and blood clotting.
4. They improve your brain health
In addition to the physical benefits, studies have found that the antioxidants in blueberries can affect areas of your brain that are key to intelligence.
One study of more than 16,000 people found that blueberries and strawberries were linked to delaying mental aging by up to two and a half years.
5. They reduce inflammation
Research has shown that the fiber, vitamins, minerals and antioxidants in blueberries can help reduce inflammation and other risk factors for type 2 diabetes and cardiovascular disease.
Blueberries also have a prebiotic effect that regulates bacteria, reduces intestinal inflammation and may help prevent colon cancer.
6. They lower cholesterol
Because blueberries are high in soluble fiber, they help remove bile in our intestines, as well as things like fatty acids, salts, metals, and bilrubin, a substance that is produced when red blood cells break down.
This process can reduce bad cholesterol and also reduce the risk of heart disease.
My favorite ways to eat blueberries
There are a number of ways to incorporate blueberries into your diet. I like to add them to salads and smoothies, snack on them between meals or mix them into oatmeal.
While you’ll probably get the most from blueberries by eating them raw, and some studies show that baking and heat will reduce anthocyanins, eating them in any form (such as dried or frozen) will still provide benefits.
After all, blueberries are one small piece of the longevity puzzle. Including them in a rich and varied diet, getting enough sleep, exercising regularly and managing stress can help you lead a happier, healthier and longer life.
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Dr. Neil Paulvin is a doctor of longevity and regenerative medicine and a host Life optimized podcasts. As a leading expert on biohacking and human optimization, Dr. Paulvin recognized for his exceptional work using a hyperpersonal approach to help his patients—including Fortune 500 executives, Olympic athletes, and A-list celebrities—optimize their health. Follow him Youtube and Instagram.