Blackberries, which belong to the Rubus genus in the Rosaceae family, are a wonderful treat. These purple berries with a sweet-tart flavor are not only beautiful to look at, but they also have a lot of health benefits. About 80 g constitutes one serving (about 10 blackberries). These delicious, nutrient-dense fruits are packed with critical vitamins and minerals that will drastically boost your entire biological capabilities.
We’ll go through the 14 health benefits of blackberries in today’s article.
Improves cognition and brain health
An animal study published in the Nutritional Neuroscience Journal found that blackberries dramatically improved motor and cognitive performance. The National Library of Medicine also found that blackberries had a protective impact on the brain due to their high polyphenol content. Mixing blackberries with cheese salad and dried fruits for an evening snack will entirely enliven your palate’s taste senses with a sharp tang.
Helps to Lower Cholesterol
LDL, or “bad” cholesterol, levels in the blood can be reduced by eating blackberries. Research from the Royal Society of Chemistry was published in October 2021. This study looked at the link between berries, cholesterol levels, and the cardiovascular system in both humans and animals. It demonstrates that blackberries extract has an activity similar to that of typical cholesterol-lowering medication. As a result of this discovery, blackberries have been identified as a viable candidate for cardiovascular protection. Blackberries can be eaten frozen or fresh in a variety of ways. They can be eaten on their own or combined with other sweet treats.
Possess Anti-Cancer Qualities
Blackberries, like all other berries, are high in anthocyanosides, which give them their purple-black color. Although blackberries do not prevent or cure malignancies on their own, they do have an effect on the development of cancers such as lung cancer, esophageal cancer, and colon cancer. Blackberries include micronutrients that inhibit malignant cell proliferation, inflammation, and angiogenesis, resulting in a chemopreventive effect. By topping your oatmeal with fresh fruit or preparing homemade jam for your toast, you can incorporate blackberries into your everyday breakfast routine.
Blackberries are high in essential minerals including magnesium, calcium, and vitamin K, which help the body operate properly and create strong bones. Raw fruit includes 42 milligrams of calcium, 76 milligrams of zinc, and 238 milligrams of copper per serving. Foundation Supplements are all of these exceptional nutrients. This research is supported by the Osteoporosis Reversal Program. Baking triple banana berries bread is another way to enjoy blackberries as a dessert. The fruit is soaked in organic sweetness, wreaking havoc on your taste receptors.
It’s Vitamin C-Rich
One serving of blackberries (80 g) contains 16.8 mg of vitamin C, which is equivalent to 28% of the daily required dose. This vitamin promotes collagen development in connective tissue, blood vessels, and bones by boosting protein synthesis. Because the human body cannot synthesize vitamin C, it is critical to include it in daily meals or snacks. Lindsey Wohlford, a health dietitian at MD Anderson, emphasizes the importance of eating vitamin C-rich fruits on a regular basis, with berries topping the list.
High in Manganese and Vitamin K
Vitamin K is found in blackberries in the amount of 29 mcg. When you have a cut or wound, it is the gem that ensures you do not bleed heavily. It prevents soft tissue calcification and plays an important function in the blood clotting cascade and bone formation. Blackberries provide 0.9 mg of manganese per serving, which is approximately half of the daily required amount. Prolidase is an enzyme that combines manganese to make collagen, which aids wound healing. Manganese also aids in the reduction of epileptic convulsions, the regulation of blood sugar levels, and the restoration of bone health.
Helps with Oral Health and Vision
Blackberries are a fantastic choice for dental health since they include antibacterial, anti-inflammatory, and antiviral properties. Blackberry extract has been recommended by researchers as a possible aid in preventing and controlling cavities and gum diseases. Additionally, because of the presence of lutein, which generates a protective pigment called the macula embedded in the retina, regular consumption of blackberries may help protect the eyes from UV radiation. It aids in the prevention of oxidative stress and damage caused by high-energy light. Other ophthalmologic illnesses such as macular degeneration, cataracts, and night blindness are prevented by the compound anthocyanosides and complex vitamins.
Improves Your Skin’s Condition.
Blackberries are high in a variety of skin-friendly elements that help to maintain skin health and prevent wrinkles. The presence of antioxidants is the primary reason for smooth, flawless skin, and vitamins A and C also aid in the fight against damaging UV rays. Consuming a handful of blackberries on a daily basis will help to boost your skin’s radiance and appeal.
Enhances cardiovascular health
Blackberries include polyphenols and flavonols, which help to keep blood pressure in check. The fruit also contains antioxidants, fiber, and magnesium, among other things. They prevent blockages in the bigger heart arteries, allowing for smooth blood flow and lowering the risk of disorders like stroke and atherosclerosis. Magnesium is critical in the treatment of atrial fibrillation and ventricular arrhythmias. As a result, it’s advisable to include blackberries in your smoothies and fruit yogurt on a daily basis for a long-term natural cardioprotective impact.
Antioxidants primarily aid in the fight against free radicals in the body and the maintenance of a healthy HDL level. Free radicals are oxygen-containing molecules. Because they have an odd number of electrons, they can easily react with other molecules in the body. Free radicals can generate huge chemical reactions in your body, similar to a domino effect. Free radicals are required for several bodily functions. They are, however, well-known for hastening the aging process and causing damage to body organs and other health problems if levels become too high. Antioxidants are abundant in all berries, but blackberries, blueberries, and cranberries have the highest levels.
Helps with Digestion
Blackberries include both soluble and insoluble fiber, as previously stated. These are both necessary for the digestive system to work properly. Fiber promotes quick and efficient water absorption in the large intestines and adds weight to stools, helping with everything from gut health to inflammation reduction. Blackberries have 8 grams of fiber per serving, which is around 32% of your daily fiber need.
It’s High in Fiber
Despite their relatively small size, blackberries are abundant in fiber. 8 grams of fiber is found in one cup (144 g) and plays an important role in blood sugar regulation. Soluble and insoluble versions are available. Soluble fiber is easily dissolved in water and can help manage blood sugar levels. This procedure is necessary for maintaining a healthy HDL (or “good”) cholesterol level. Although insoluble fiber does not dissolve in water, it aids in digestion. Blackberries contain both types of fiber.
Maintaining a Healthy Weight
Blackberries are a great way to fulfill your sweet taste while staying in shape. They’re low-calorie, fiber-rich treats that will keep your stomach fuller for longer, minimizing your desire for sugary, unhealthy foods. Blackberries include hundreds of anti-aging phytonutrients and phytochemicals that will keep your body in terrific health. They also include tannins, which reduce intestinal irritation and make your stomach look flatter.
Management of Diabetes
Blackberries are one of the numerous berries that have been shown to help with insulin resistance and lipid levels. As a result, experts believe that eating blackberries, whether fresh or frozen, can help with diabetes management.
Blackberries are a delicious multipurpose treat with so many health benefits that they’re often referred to as a superfood. They’re high in healthy nutrients and minerals while being low in calories, carbohydrates, and fats. Blackberries are safe for people of all ages, but they should be consumed in moderation to keep fruit sugar (fructose) at a healthy level. They’re adaptable and can be eaten raw on top of salads, smoothies, yogurts, or even in regular meals.