The 8 Healthiest Berries You Can Eat

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1. 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: 24% of the RDI
  • Vitamin K: 36% of the RDI
  • Manganese: 25% of the RDI

Blueberries also contain antioxidant polyphenols called anthocyanins. Anthocyanins from blueberries may reduce oxidative stress, thus lowering the risk of heart disease in both healthy people and those at high risk for the disease.

In addition, blueberries may improve other aspects of heart health by lowering “bad” LDL cholesterol in the blood, reducing the risk of heart attack and enhancing the function of arteries. Blueberries may lower the risk of diabetes as well. Studies have shown that blueberries can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%.

A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthy as they age. However, more research is needed to determine the exact role that blueberries play in brain health.

Blueberries contain good amounts of fiber, vitamin C and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes.

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