It’s hard to find the perfect fruit when there are lots of fruits out there that are amazing. However, blueberries definitely give the rest of them a run for their money—not only are they great for cardiovascular health, but they’re also great for preventing diabetes, strengthening the immune system, brightening the skin, and destressing you, all without affecting your blood sugar level too much. There are just too many benefits of blueberries to mention!

Let’s take a further look at the berry good benefits of blueberries!

1. They Manage Cholesterol Levels

Blueberries are an amazing source of soluble fiber. These are compounds that cannot be digested or absorbed by the body—instead, they absorb toxins around the body. Stomach acid, bile, bad cholesterol, and other waste products are more easily excreted when there is soluble fiber in the system to help them pass.

Don’t let the blueberry’s small size fool you. One cup of these has more fiber than a cup of apples, strawberries, and peaches. Forget eating an apple a day to keep the doctor away—blueberries seem to do the trick just as well!

2. They are Low in Sugar

Despite the blueberries’ natural sweetness, they are surprisingly low in sugar. This is especially important for people with diabetes or heart problems as they can get their recommended intake of fiber without spiking their blood sugar levels too much. On top of that, the fiber in blueberries helps prevent sugar from being absorbed into the bloodstream too quickly by being hard to digest.

Research also suggests that blueberries, particularly freeze-dried blueberries, may have benefits for diabetics in that they prevent heart conditions. In a study published in Current Developments in Nutrition, scientists reported that blueberries aided cardiometabolic health in men with type 2 diabetes.

3. They Can Help You Destress

Throughout the day, our body goes through a lot of stress in the form of oxidative stress. This is when there is a gross imbalance between unstable molecules called free radicals in the body and antioxidants. Long-term imbalance goes from minor damages like skin problems to life-threatening diseases like cancer and diabetes.

Some of the things that cause oxidative stress are things out of your control like the environment. So, we should constantly exercise and eat healthily as they introduce more antioxidants in the body that can prevent free radicals from taking over.

One such antioxidant is anthocyanin, commonly found in blueberries. Wild blueberries, in particular, have elevated levels of anthocyanin.

4. They Lower Blood Pressure

It’s surprising how much good stuff is packed into one blueberry! Indeed, besides being rich in fiber and antioxidants, blueberries are also naturally full of a molecule called nitric oxide that make them heart-healthy. This is a molecule that relaxes the inner walls of your blood vessels, thereby lowering your blood pressure.

As many debilitating diseases are caused—directly or indirectly—by high blood pressure and vice versa, this is good news for you. According to a study in the American Journal of Clinical Nutrition, respondents who ate a cup of blueberries a day for six months were 12 to 15% less likely to incur cardiovascular diseases than respondents who just had half a cup.

5. They are Versatile

Blueberries are great in almost anything! Of course, the simplest way you can eat them is by popping them into your mouth. Since they’re small, they can be stored almost anywhere and make for a perfect snack or end-of-meal treat.

You can also incorporate them into your recipes. For savory dishes, blueberries are great atop salads for a pop of flavor. For sweet dishes, blueberries fit very well! You can use them to make blueberry pancakes, blueberry cheesecakes, blueberry scones, and more. You can also add them on top of yogurt or oatmeal.

All in all, blueberries fit almost anywhere and would make a lovely addition to any diet, whether it be low-sugar, low-fat, or high-fiber (or if you just want to eat healthy, period)!