Blueberries have a much-deserved reputation as a low-calorie treat that packs a nutritional punch. At 86 calories per cup, blueberries are more than just a sweet and delicious fruit. They also offer a wealth of health benefits.

Blueberries are a rich source of antioxidants – molecules that fight free radicals in your body. If levels of free radicals in your body become too high, they can damage your cells. Free radicals have been linked to artery disease, cancer, inflammatory joint disease, asthma, diabetes, dementia and degenerative eye disease.

Blueberries also contain vitamin C, which is essential to wound healing. Your body uses vitamin C to maintain healthy skin, blood vessels, bones and cartilage. Vitamin C also helps to protect cells and keep them healthy.

And if you’re looking to add fiber to your diet, blueberries are an excellent choice. Fiber helps protect against heart disease, improves gut health and helps slow down the body’s absorption of sugar.

This means that eating blueberries as part of a healthy diet may help you:

• Lower cholesterol levels.
• Lower blood pressure.
• Better control blood sugar.
• Improve digestion.
• Reduce inflammation.
• Improve cognitive function.
• Improve the health of your skin.

You’ll get the most health benefits from fresh or frozen blueberries. Once you cook blueberries, they lose some of their nutrient content, although they are still a good choice.

Here are recommendations from EatingWell on incorporating fresh blueberries into your diet:

• Sprinkle them over cereal, oatmeal or yogurt.
• Mix them into smoothies.
• Use them as a salad topping.
• Enjoy a cup of fresh blueberries.

Blueberries are also tasty in baked goods and in homemade jam, even if they won’t have quite as many nutrients.