Health Benefits, Nutrients, Risks and Uses

Blackberries are a nutrient-dense fruit that offers a variety of benefits for your overall health.

Blackberries — the fruit, not the iconic millennial phone — are packed with nutrients like vitamins, minerals, and fiber. They are 10/10 tasty and offer lots of benefits for your overall health. Here are the delicious berry details, plus tips on how to add more blackberries to your diet.

They may be small, but blackberries are nutritious. A 1 cup serving (about 144 grams) contains approximately:

  • Energy: 127 calories (calories)
  • Crabs: 13.8 grams (g)
  • Fiber: 7.63 grams
  • Sugar: 7.03g
  • Magnesium: 7% DV
  • Potassium: 5% DV
  • Vitamins C: 34% DV
  • Vitamin E : 11% DV
  • Vitamin K: 24% DV

Besides being delicious, blackberries are packed with potential health benefits. Here’s not one, not two, but six scientific reasons to eat them.

1. Vitamin C

Blackberries are a solid source of vitamin C. This vital nutrient benefits your body in many important ways. Maintaining healthy levels of vitamin C is important for:

  • immune function
  • collagen production
  • synthesis of neurotransmitters
  • protect cells against free radical damage
  • improve heart health
  • lower blood pressure
  • boost immune health
  • reduce your risk of diabetes
  • increase collagen production
  • protect you from oxidative stress

Some people also think that extra vitamin C may benefit people with cancer. However, a 2019 research review of 19 studies found that there was not enough research to prove this.

2. Full of fiber

There are approximately 7.63g of fiber in just one cup of blackberries. So, a nice serving of berries in the morning will help you reach your daily dose.

Fiber is extremely important for your overall health and can help:

  • regulate blood sugar
  • keep cholesterol levels low
  • keep you full longer
  • maintain healthy gut bacteria
  • support a healthy body weight
  • keep your poo schedule on fleek

FOR YOUR INFORMATION: The recommended daily intake (RDA) of fiber is 25 to 38 grams per day depending on your age and gender.

3. Loaded with Antioxidants

Blackberries are packed with antioxidants. These compounds can protect against damage caused by reactive oxygen species (ROS) (i.e. free radicals).

BTW, An imbalance in the body’s antioxidant defenses and the buildup and production of these free radicals can lead to oxidative stress. Oxidative stress is associated with the development of inflammatory conditions such as:

  • cancer
  • biliary diseases
  • macular degeneration
  • cardiovascular illnesses
  • neurodegenerative diseases
  • acute and chronic kidney disease (CKD)

4. Vitamin K

Blackberries are a sweet source of vitamin K, an essential nutrient that supports:

  • bone health
  • heart health
  • cognitive health

The RDI is 90 to 120 mcg for adults, and a 1-cup serving of blackberries contains about 28.5 mcg. So adding more of this cute little fruit to your diet can help you hit your daily vitamin K quota.

5. Blackberries May Help Improve Heart Disease Risk Factors

According to a 2018 study, there may be an association between berry consumption and a reduced risk of heart disease. Berries contain bioactive compounds that can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Studies also suggest that berries may benefit heart health through their anti-inflammatory properties.

6. Improve insulin sensitivity

Eating more blackberries may improve insulin sensitivity. This is crucial for your body’s ability to use glucose (aka sugar) for energy. Low insulin sensitivity can also increase your risk of type 2 diabetes.

In a 2018 study, overweight or obese men were given a high-fat diet containing either 600g of blackberries per day or an alternative food. After a week, those who ate blackberries had increased insulin sensitivity and fat oxidation compared to those who did not eat blackberries.

Remember, we need more research to show the full range of benefits.

Blackberries are great to eat raw on their own. For that maximum “OMG yum” factor, go for the blackberries. Ripe blackberries are:

  • shiny-skinned black
  • plump and juicy appearance
  • easy to pick without stem resistance (if you pick your own)

Message of public interest: Avoid buying bad blackberries by checking whether there is mold, mud or a strange smell. yuck.

You can sprinkle blackberries into ice cream, yogurt, fruit salads or cocktails with extreme ease. If you feel like getting a little fancier, you’ll have a great time including these in:

Blackberry allergies are rare but not unheard of. The berries contain salicylates, which your body considers similar to aspirin. If you are hypersensitive to aspirin, you may experience allergy symptoms if you eat too many blackberries.

Otherwise, blackberries are pretty safe on their own. Just be sure to check the nutrition label on canned blackberries. Some brands add a ton of extra sugar or other ingredients that you might not want to eat.

Blackberries are nutritious, delicious and very easy to find in most grocery stores. They are also versatile AF and taste great on their own or in a wide variety of drinks and dishes. Now that you know the science, you can go out and impress your friends with your new Blackberry wisdom. Enjoy your lunch!

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