blueberries

Blueberries contain antioxidants, which work to neutralize free radicals linked to the development of cancer, cardiovascular disease, and other age-related conditions. These little powerhouses provide tasty ways of staying healthy.Low in fat - coming in at about 80 calories per cup and practically fat-free - blueberries are loaded with fiber to keep you fuller longer. Just a handful can satisfy your daily fiber requirement. Plus, blueberries are an excellent source of manganese, which plays an important part in bone development and converting carbohydrates and fats into energy.

1. Get Your Dose of Vitamin C
Blueberries contain tons of vitamin C; one serving gives you almost 25 percent of your daily value. Vitamin C helps collagen formation and also maintains healthy gums as well as a healthy immune system.Blueberries pack 14 milligrams of vitamin C per cup.

2. Improve Heart Health
A recent study, however, suggests that berries, including strawberries and blueberries, may reduce the risk of heart disease in women, due to their high content of anthocyanins. Anthocyanins are part of a sub-class of flavonoids, which may help to counter the buildup of plaque and improve cardiovascular health. According to the study, women who eat three or more servings a week of blueberries or strawberries may reduce their risk of heart disease.

3. Reduce Cancer Risk
Remember anthocyanins? Not only do they give blueberries their blue color and help improve heart health, but they may also help attack cancer-causing free radicals and possibly even block tumor cells from forming, according to a study from the University of Illinois at Urbana-Champaign, which focused on the effects of blueberries on prostate cancer.While research is ongoing, the scientists found evidence to suggest blueberries are a potential therapeutic agent for early stage prostate cancer or a possible means of prostate cancer prevention.

4. Fight UTIs.
You've probably heard that cranberries can help fight UTIs - with doctors often recommending either eating the fruit or drinking cranberry juice. That's because cranberries contain compounds that prevent bacteria from sticking to bladder walls. Similarly, blueberries can help ward off UTIs. Like cranberries, blueberries contain substances that inhibit bacteria from binding to bladder tissue. Eating antioxidant-rich foods like blueberries can help reduce symptoms.

5. Boost Brain Health
And in a study of nine human subjects, led by Robert Krikorian and his team at the University of Cincinnati, researchers found that older adults who were given blueberry juice scored higher on memory tests than those receiving a placebo. This study supports continued research on how blueberries may serve as a preventive method for cognitive decline.