The Small Yet Powerful Blackberry: Why You Should Eat Some Today

The Journal of Agricultural and Food Chemistry has come up in its review that blackberries have excellent power to resist the damages to the brain. this is one of the mind blowing health benefits of blackberries. This is due to the abundant content of various antioxidants in berries. These compounds have a specific role to remove the harmful free radicals. Calcium richness makes it a more ideal food for youngsters. Read to know how to reduce mental stress.

Health Benefits of Blackberries

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 25%
• Iron 0%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 2%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 3%

While many fruits deliver a wonderful combination of nutrition and flavor, few provide as many impressive health benefits as blackberries.

Sometimes confused with black raspberries, these tasty morsels represent a diverse group of berries from the Rubus species. If you’re struggling to tell the two apart, remember this: when raspberries are picked, the stem remains on the plant and leaves a hollow. With blackberries, the stem stays on the fruit.

Humans have enjoyed blackberries for thousands of years. Preserved remains of the berry were even found in the body of a Danish woman from 2,500 years ago.

Today, we enjoy access to a wide variety of blackberries, including not only wild and domesticated versions, but also varieties categorized as trailing, erect, and semi-erect. Trailing berries typically require a trellis, while erect versions grow vertically.

Many hybrid versions of blackberries exist, such as the loganberry. Some versions are sweeter or tangier than others, but all provide a significant dose of vitamins and antioxidants.

Health Benefits

The antioxidants, vitamins, and minerals found in blackberries deliver a variety of health benefits. Antioxidants such as anthocyanins hold many anti-inflammatory and anti-microbial properties. They may also combat diabetes and certain kinds of cancer.

Other health benefits of blackberries include:

Improved digestion. Blackberries are an excellent source of insoluble fiber. Fiber plays an important role in the digestive process by increasing the bulk of stools to make them easier to pass. A diet high in fiber can ease constipation, which is the most common gastrointestinal issue in the U.S. Regular bowel movements play a critical role in maintaining colon health.

Blackberries are one of several types of berries believed to have a positive impact on insulin resistance and triglyceride levels. As such, researchers view blackberries as beneficial for diabetes management, especially if eaten fresh or frozen.

Reduced Risk of Obesity

Research suggests that an increased intake of blackberries may address obesity by increasing insulin sensitivity and helping the body burn fat more effectively.

Nutrition

Blackberries are a great source of antioxidants. These include anthocyanins, which are responsible for the rich colors in several red, purple, and blue foods.

Blackberries are also an excellent source of:

Nutrients per Serving

A one-cup serving of raw blackberries contains:

• Calories: 62
• Protein: 2 grams
• Fat: Less than 1 gram
• Carbohydrates: 14 grams
• Fiber: 8 grams
• Sugar: 7 grams

How to Prepare Blackberries

The standard blackberry season differs between locations. In general, however, US blackberries ripen between June and August. At the supermarket, fresh blackberries are most plentiful between May and September.

Blackberries can be found in most grocery stores and farmer’s markets. Some farms allow visitors to pick their own blackberries and pay for them by the pound.

When picking blackberries, look for plump, firm berries with a deep black color. Be wary of thorns. If you plan on growing your own blackberries, consider investing in one of the many thornless varieties currently available.

Here are a few fun ways to incorporate blackberries into your diet:

• Toss with romaine lettuce and goat cheese to sweeten your salad.
• Combine with strawberries, raspberries, and blueberries to make a delicious fruit salad.
• Enjoy as a healthy topping for ice cream or frozen yogurt.
• Add alongside yogurt, milk, and other fruits to create a smoothie.
• Mix with granola, yogurt, and lemon in a parfait.
• Use as a filling in pie.
• Include alongside sugar snap peas and red wine vinegar in chicken stir fry.
• Add to green beans and top with oregano.
• Sprinkle with basil and Italian sausage on pizza.
• Blend with cabernet to create a tangy sauce for salmon.

Show Sources

BBC Travel: A 2000-Year-Old Unsolved Mystery

Food & Function: “Dietary Berries, Insulin Resistance And Type 2 Diabetes — An Overview of Human Feeding Trials.”

Food and Nutrition Research: “Anthocyanidins and Anthocyanins — Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits”

Harvard T.H. Chan—The Nutrition Source: “Fiber.”

Nutrients: “Blackberry Feeding Increases Fat Oxidation and Improves Insulin Sensitivity in Overweight and Obese Males.”

The Small Yet Powerful Blackberry: Why You Should Eat Some Today

Once considered a seasonal delight; today, you’ll likely find blackberries in the grocery store year-round. As large as your thumb and as sweet as can be, these succulent berries are both tasty and nutritious.

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“Throughout history, people have used blackberry fruits, leaves and brambles to heal a wide range of illnesses,” says registered dietitian Julia Zumpano, RD. “Though modern medicine has replaced these medicinal uses, we’re learning that blackberries have many other health benefits.”

Are blackberries healthy?

The short answer is yes. Blackberries are packed with vitamins, minerals, fiber and antioxidants. “These nutrients are essential for good health,” says Zumpano. “And research studies show that antioxidants may reduce inflammation and prevent many diseases, including cancer.”

Blackberries are also low in calories and carbs. One cup has 62 calories and 13.8 grams of carbohydrates. This gives you the green light to fully enjoy them. Here are some of the major benefits blackberries provide.

1. Boosts your body functions

Blackberries are an excellent source of vitamin C, vitamin K and manganese. Your body depends on these nutrients to carry out the following functions:

• Vitamin C is important for a strong immune system, healing wounds and absorbing iron. It may also act as an antioxidant, combatting free radicals that can lead to cancer.
• Vitamin K is a key player in blood clotting and bone health.
• Manganese plays a role in making energy, protecting cells from damage, immunity, bone growth, reproduction and blood clotting.

According to the U.S. Department of Agriculture, 1 cup of blackberries can help you meet your recommended dietary allowances (RDA) for these nutrients. The RDA is the amount you should consume each day.

Type of nutrient	Amount in 1 cup of blackberries	Recommended daily allowance (RDA)	Percent RDA in blackberries
Vitamin C	30 milligrams	90 milligrams	33%
Vitamin K	29 milligrams	120 milligrams	24%
Manganese	0.9 micrograms	2.3 micrograms	39%

2. Improves digestion and blood sugar levels

Fiber is a type of complex carbohydrate you can’t digest. There are two types of fiber:

• Insoluble fiber passes through your digestive system. Because it doesn’t break down, it helps keep food and waste moving and prevents constipation and bloating.
• Soluble fiber breaks down in your intestines and enters your bloodstream. It helps lower “bad” cholesterol (LDL cholesterol) and control blood sugar levels.

“Most people don’t get enough fiber in their diet, which can increase their risk of heart disease,” says Zumpano.

• Control your weight.
• Reduce cholesterol.
• Relieve constipation.
• Regulate blood sugar levels.

Depending on your age and sex, you need 25 grams to 40 grams of fiber per day. With 7.6 grams of fiber per cup, blackberries can help you get the fiber you need to stay healthy.

3. Reduces inflammation

One of blackberries’ main claims to fame is that they’re bursting with strong antioxidants called polyphenols. Antioxidants help you fight stress by destroying unstable molecules called free radicals before they can damage your cells. And blackberries are full of a polyphenol called anthocyanin, which may be helpful to treat inflammation.

Inflammation is your body’s way of responding to attacks by unnatural forces. An unhealthy lifestyle, stress or a prolonged illness can overstimulate your immune system and lead to chronic inflammation. Over time, this inflammation can lead to:

• Cancer.
• Heart disease.
• Pulmonary disease.
• Type 2 diabetes.

4. Prevents cardiovascular disease

The anthocyanins in blackberries may also help with cardiovascular disease and conditions that affect your heart and blood vessels. A common cause of cardiovascular disease is atherosclerosis, when plaque builds up inside of your arteries. This buildup can cause:

• Heart attack.
• Kidney disease
• Peripheral artery disease.
• Stroke.
• Chest pain.

Plaque formation is usually a result of high cholesterol, high blood pressure and inflammation. While it’s unclear if anthocyanins reduce blood pressure, many studies have reported improvements in cholesterol and inflammation, notes Zumpano.

For example, a study of 150 people compared bloodwork of people who received anthocyanin supplements to those who took placebos (sugar pills) for 24 weeks. They found the anthocyanin group had lower concentrations of inflammatory proteins, higher levels of good cholesterol and lower levels of bad cholesterol.

5. Protects and improves brain function

Brain-related inflammation can affect brain function and may respond to anthocyanins. Studies show that anthocyanins may:

• Increase blood flow to your brain and activate areas that control speech, memory and attention.
• Improve speech and memory in people with mild or moderate dementia.

6. Prevents cancer

Anthocyanins may slow or stop cancer in several ways. The research is still evolving, but studies so far suggest that anthocyanins might:

• Block DNA changes (mutations) that cause cancer.
• Destroy or slow the growth of cancer cells.
• Increase the effectiveness of chemotherapy.
• Prevent tumors from becoming cancerous.

Can you eat blackberries every day?

Blackberries should be part of a balanced diet. In general, experts recommend two servings of fruit a day. Each serving is 1 cup of fruit.

There’s nothing wrong with eating blackberries as one of your daily servings of fruits. But it’s also good to mix things up. With such a variety of fruits available, try to span the rainbow with your choices, advises Zumpano. This way, you get the range of nutrients and antioxidants found in other fruits.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

15 Mind-blowing Health Benefits of Blackberries Nobody Have Told You!

Blackberry! One of the mouths watering juicy fruit with a delicious flavour of tart and sweet. Bunch of blackberries resemble the precious stones beautifying the necklace of a Highness. But, the health benefits of blackberries with its beauty will make you love it more.

Blackberries are found to be cultivated for centuries in the Western world. Blackberries are cultural fruit in European and northern African countries. This fruit occupies a huge space in the foodie world. It is almost used in every recipe from sweet cakes, jams, drinks to spicy curry and salad.

The blessings of this fruit, abundantly rich in numerous phytochemicals such as polyphenols, anthocyanins, flavonoids, salicylic acid and tannins, have made it more demanding today in the health-conscious era. Blackberries are nowadays widely cultivated in India, China and other Asian countries too. According to researchers, blackberries are found effective in various health complaints.

Types of Blackberries

1.Trailing Blackberries

Trailing Blackberries cultivation is the same as pumpkins and cucumber. They are found lying on the ground and occupy much of the surface in the field. New cane of these yummy juice balls grows every year. Hybrids of Blackberries with raspberries in the Mediterranean environment are considered the best ones.

2. Erect Blackberries

Erect Blackberries are upright bushes. These are grown every year and consume less surface area to cultivate. But, they bear fruit once in two years.

Nutritional Value Of Blackberries

Blackberries are full of nourishment of Vitamin C, Vitamin K, calcium and potassium. Potassium level is moderate which is proved as a healthy dose. Also, sufficient moles of Vitamin E, folate (B6) and Zinc are present in blackberries.

Health Benefits of Blackberries

1. Natural Fighter For Your Gut

Bacteria! They are ubiquitous guys. Most of them love to live in the gut without paying any rents. Blackberries are rich in anthocyanin, which scares these bacteria due to their antimicrobial activities. This compound is also responsible for attracting heliotrope purple colour of blackberries. So, if you want natural fresh breath just try some drinks with blackberries extract.

2. Blackberries Reduce Obesity

Are you seeking for some simple methods to lose your belly fat? Then meet a superfood called Blackberries. According to researchers, Blackberries’ contents are found highly effective in burning of fat. Amazing thing is that it can be taken with a high-calorie diet which will make you feel more energetic and light. So, saying Good Morning to blackberries every day will be advantageous for your belly. Know more about how to reduce belly fat.

3. Effective In Diabetes

We are observing Diabetes as a predominant disorder around us i.e., 422 million cases worldwide is recently reported by WHO.

According to data presented by the American Diabetes Association, these yummy berries are ideal intakes in diabetic cases. Blackberries are highly demanded due to their sugar regulation properties.

4. Natural Preservative

Do you know? For many centuries blackberries have been used as natural preservatives for food items. Due to water holding and pH control capacity of this fruit, it is used in making Jams, Jelly, candy, etc.

Uses of blackberries are as old as the Haraldskær Woman, a bog body in Denmark 2500 years old. Awesome antimicrobial activities of fruit identified it as a natural preservative of dead bodies too.

So, you can add this fruit in your number of favourite recipes to enrich them and enjoy the benefits of it.

5. Anticancer Properties

Blackberries are also proven to be strong cancer fighters. The richness of berries with numerous antioxidants prevents oxidative damages of DNA and deteriorates the proliferation of pre-malignant and malignant cells. Blackberries are also found to reverse the effects of tobacco smoking.

We all know that our environment is constantly changing which is directly influencing our genetic makeup. This is the common reason to find cancer cases in handsome frequency. Blackberries not only eliminate cancer but also act as a preventer of it. This is one of the amazing health benefits of blackberries. Read to know more about cancer causing foods you should avoid.

6. Blackberries Loves Your Heart

According to the epidemiological and clinical studies consumption of Blackberries in the regular diet is a very heart loving decision! Blackberries are a good source of various phytochemicals. These phytochemicals excellently improvise the lipid profile by oxidizing and decreasing its quantity in blood. Thus, blackberries are proved to be beneficial for cardiovascular health.

7. Blackberries Cure Stomach Ulcers

Are you upset with your stomach ulcers? Then this wonderful, yummy fruit is perfect for you. Yes! Blackberries are also blessed with anti-ulcer properties. Presence of Tannin, polyphenols and their derivatives make this fruit effective to cure ulcers. Also, its pH regulating properties enhances its working. All you have to do is, just add a glass of blackberries in your breakfast meal and see the magic.

8. Relieve Stomach Ache

Blackberries are not only rich in amazing medicinal metabolites but also full of dietary fibres. Dietary fibres work as natural scrubbers for walls of our intestine. Chronic consumption of berries shuts the complaints of constipation.

Tannins are one of the major contents of Blackberries and help in diarrhoea. It results in tightening of intestinal tissues and prevents the loss of water from the body.

9. Natural Skin Cleanser

Let me introduce you to the natural cleanser for your skin. We all know that many products in the market are lastly proved to be harnessing for our skin. But, blackberries will do a cleansing job without any side effects. Salicylic acid is that awe secret present in blackberries. Research has concluded salicylic acid as an anti-acne compound. You can use the pulp of fruit directly or some products having its extract in them.

10. Rich Source of Vitamin C

Blackberries are also known for Vitamin C. Each 100 gm of blackberries contain 21.0 mg i.e., 25% of vitamin C in them. Vitamin C is very essential for our diet. It is engaged in the biosynthesis of collagen and provides integrity to bones and connective tissues. After lemon and oranges as citric fruits, physicians suggest blackberries in cases of collagen related disorders like Scurvy and Osteoporosis.

11. Anti-inflammatory

We are living in an era of inflammation. Various stresses, both physically and mentally, make today’s population bow down in front of these various anti-inflammatory drugs like aspirin and paracetamol. Various researches on these NSAIDs have concluded their side-effects on the kidney, lungs and nervous system.

Blackberries are found as a great alternative to these NSAIDs. Due to the presence of natural bioactive compounds like polyphenol, flavonoids, etc blackberries are greatly effective against inflammation.

12. Brain Booster

The Journal of Agricultural and Food Chemistry has come up in its review that blackberries have excellent power to resist the damages to the brain. this is one of the mind blowing health benefits of blackberries. This is due to the abundant content of various antioxidants in berries. These compounds have a specific role to remove the harmful free radicals. Calcium richness makes it a more ideal food for youngsters. Read to know how to reduce mental stress.

13. Full Of Antioxidants

We all are very familiar with the term Antioxidants. Yes! We commonly heard about them in advertisements of beauty and health products. Well! Antioxidants are scavengers compounds. They protect our body from unwanted molecular reactions. Various antioxidants present in Blackberries like flavonoids, carotenoids (vitamin A) and ascorbic acid (vitamin C) eliminate the free radicals.

14. Health Benefits Of Blackberries- Treasure of Calcium

Calcium! That’s for sure that you want strong bones and an attractive skeleton. For that, you always try to find out the stuff full of calcium in your diet. So, I suggest you Blackberries.

Blackberries contain 29 mg of calcium per 100 grams. Physicians consider blackberries as one of the ideal foods for patients suffering from osteoporosis and bone-related disorders.

15. Rich Source of Vitamin K

Blackberries also contain a very important element called vitamin K. Vitamin K is usually neglected by us or we don’t have it in our usual diet. But, it is very important to move our metabolism in the right place. Vitamin K finds its importance in clotting phenomenon and bone metabolism. Also, an extract of Blackberry reduces the scars of wounds.

How you can add Blackberry Magic in your Life!

So, here I want to give you some tips to use these Blackberries effectively in your diet.

1. Blackberries In Your Salad

You can add Blackberries in your breakfast salad. It is very simple and time-saving. Just take your favourite fruits with some Blackberries and add some Yogurt. Enjoy!

2. Blackberry Jam

Best way to utilize your expensive blackberries is just jamming it! Boil your berries with sugar for an hour and freeze it. Eat it whenever you want.

3. Buy, Wash and Eat

The most friendly way to consume Blackberries is your foodie style. Just go to a nearby fruit shop, buy some Blackberries and enjoy!

Conclusion

Wow! We have gone through several advantages of blackberries. In today’s world full of different health stress we need such magical fruit to restore our body’s native state. Blackberry is not just a yummy juicy fruit, it is the hub of vital nutrients for our body. By including this fruit in our regular diet we can make our lives more fruitful. It makes our body flawless inside out. Being rich in various phytochemicals and nutrients it is considered as best friend for self-lovers.

Reference Links:

• https://www.healthline.com/health/benefits-of-blackberries
• https://www.medicalnewstoday.com/articles/322052
• https://www.google.com/amp/s/www.bbcgoodfood.com/howto/guide/health-benefits-blackberries/amp

Originally posted 2021-02-02 21:33:42.

Elakeya Follow I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

Elakeya Follow I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

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