Blueberries are sweet, nutritious and wildly popular.

Often labeled a “superfood,” they are low in calories and incredibly good for you.

They’re so tasty and convenient that many people consider them their favorite fruit.

Here are 10 proven health benefits of blueberries

10 Proven Health Benefits of Blueberries

1.             Blueberries are low in calories but high in nutrients

The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.

2.             Blueberries are one of the top antioxidant foods

Blueberries may have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.

3.             Blueberries reduce DNA damage, which may help protect against aging and cancer

Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

4.             Blueberries protect cholesterol in your blood from becoming damaged

The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.

5. Blueberries may lower blood pressure

Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Regular blueberry intake is tied to lower blood pressure in numerous studies.

6. Blueberries may help prevent heart disease

While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases. Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.

7. Blueberries can help maintain brain function and improve memory

Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.

8. Anthocyanins in blueberries may have anti-diabetes effects

Blueberries provide moderate amounts of sugar compared to other fruits. Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.

9. May help fight urinary tract infections

Urinary tract infections (UTIs) are a common problem for people assigned female at birth. Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder. More research is needed to find out if blueberries can help prevent UTIs.

10. Blueberries may reduce muscle damage after strenuous exercise

Strenuous exercise can lead to muscle soreness and fatigue. One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.