1) Maintaining healthy bones

Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.

2) Skin health

Collagen is the support system of the skin. It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture.

3) Lowering blood pressure

Maintaining low sodium levels is essential to keeping blood pressure at a healthful level. Blueberries are free of sodium.

They contain potassium, calcium, and magnesium. Some studies have shown that diets low in these minerals are associated with higher blood pressure. Adequate dietary intake of these minerals is thought to help reduce blood pressureTrusted Source.

4) Managing diabetes

Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. One cup of blueberries contributes 3.6 grams (g) of fiber.

5) Protecting against heart disease

Blueberries can help to preserve cardiovascular health.

The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

6) Preventing cancer

Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.

Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.

7) Improving mental health

Population-based studies have shown that consumption of blueberries is connected to slower cognitive declineTrusted Source in older women. Blueberries can also improve a person’s short-term memoryTrusted Source and motor coordination.

8) Healthy digestion, weight loss, and feeling full

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety, or the feeling of being full, and reduce appetite.