If you don't eat berries every day, this article may convince you to get started.

If you're a fan of sprinkling blueberries on oatmeal or yogurt in the morning, you're in luck. Despite their small size, blueberries provide a plethora of nutrients that can positively affect your health in the long run. We looked at the benefits of eating blueberries and mixing them in your meals and found that they easily boost your dietary intake, reduce the risk of disease and provide your body with micronutrients.

Antioxidants found in blueberries reduce the risk of diseases

Here's an interesting nutritional fact: Most fruits and vegetables (which must be stored properly to last longer) are powerful sources of polyphenols, an antioxidant that helps reduce inflammation and fight free radicals in the body. If the body suffers from chronic inflammation (which occurs when it deals with an oxidative stress in the immune system), it is more likely to develop disease. Research has concluded that polyphenols can reduce oxidative stress and inflammation, which in turn reduces the risk of disease.

Blueberries are specifically packed with antioxidants called anthocyanins, which are known to reduce free radicals in the body that lead to cardiovascular disease, type 2 diabetes, and even neurological decline. Anthocyanins also contain pigments that make blueberries have this familiar rich blue color.

Blueberries help lower "bad" cholesterol.

One specific way blueberries can reduce the risk of disease is by lowering levels of LDL, "bad" cholesterol in the blood. LDL cholesterol is the type of cholesterol that builds up in the arteries if there is a high level of it in the blood and there is not enough HDL, or "good" cholesterol, to transport it back to the liver.

Research published in the Journal of Nutrition found that participants who ate blueberries reported a 27% reduction in LDL cholesterol levels in just eight weeks, reducing the risk of metabolic syndrome and other cardiovascular disease risk.

Blueberries are a great source of fiber

Numerous raspberry varieties are a powerful source of fiber. According to the JAMA network, consuming enough fiber in the diet has been linked to a lower risk of disease and increased longevity due to the way fiber stabilizes blood sugar and reduces LDL cholesterol. One study even found that for every 8-gram increase in diet, it reduced the risk of death (as well as heart disease, diabetes, and colorectal cancer) by between 5% and 27%.

Fiber also works on satiation, which means it helps you feel full for longer. The American Heart Association recommends eating at least 25 to 30 grams of fiber per day for optimal health. One cup of blueberries contains about 4 grams of fiber.

Blueberries provide a boost of vitamin C

Finally, blueberries provide a significant boost of vitamin C. One cup contains about 15% of the recommended daily requirement. Vitamin C acts as a powerful antioxidant that fights free radicals and also benefits the body's nervous and immune systems, bones, cartilage and blood.

The best way to consume berries

Since blueberries are considered a nutritious option, their maximum health benefits occur when consumed in raw organic form. Cooking blueberries and pouring them over pancakes won't be as beneficial as eating a fresh handful of sugar-free yogurt. Antioxidants can be damaged by heat, heat doesn't kill fiber, and you still have vitamins and minerals. But heat can affect the content of antioxidants. So raw, fresh and organic blueberries are the best way.

You can get shine by eating blueberries every day for a week

After eating blueberries every day for a week, you may notice a variety of changes in your body and overall well-being. Here are some more detailed changes you may encounter:

1. Improve cognitive function: The antioxidants in blueberries have been shown to improve memory, concentration, and overall cognitive performance, you may find yourself thinking more clearly, retaining information better, and feeling an increase in mental alertness.

2. Improve mood: The nutrients in blueberries, such as vitamin C and flavonoids, have been linked to improving mood and reducing feelings of stress and anxiety. Eating blueberries regularly may help improve your mood and promote a sense of well-being.

3. Better skin health: The antioxidants in blueberries can help protect your skin from damage caused by free radicals, which can contribute to premature aging and skin problems. A week after eating blueberries, you may notice clearer, healthier skin with a natural glow.

4. Improve digestion: Blueberries are high in fiber, which can help promote healthy digestion and regular bowel movements. If you have digestive problems, incorporating blueberries into your daily diet may help relieve symptoms such as bloating and constipation.

5. Reduce inflammation: The anti-inflammatory properties found in blueberries can help reduce inflammation in the body, which is linked to many chronic diseases. By consuming blueberries regularly, you may experience a reduction in inflammation and associated symptoms such as joint pain or stiffness.

6. Boost immune function: The vitamin C content of blueberries can help boost your immune system and protect against diseases. Eating blueberries daily may help strengthen the body's defenses and reduce the risk of colds or infections.

In general, incorporating blueberries into your daily diet can have a significant impact on your health and well-being. From improving cognitive function and mood to improving skin health and digestion, the benefits of eating blueberries every day for a week are really impressive. So why not try it and experience the positive changes yourself?