Blackberries are delicious and nutritious fruits that offer a wide range of health benefits. In this article, we’ll look at what’s in blackberries and ten big ways they can help you stay healthy.
Blackberries are a fruit that doesn’t have many calories but has lots of fiber, vitamins, and minerals.
One cup of blackberries has only 62 calories but lots of good things for you. It has a lot of vitamin C, which helps your body fight off sickness and makes your skin healthy.
Blackberries also have a good amount of vitamin K, which helps your blood clot and keeps your bones strong.
On top of that, they have antioxidants like anthocyanins, which can help bring down swelling in your body and protect you from diseases like heart disease and some cancers.
Here is the approximate nutritional information for 100 grams of fresh blackberries:
| Nutrient | Amount |
|---|---|
| Energy | 43 kcal |
| Protein | 1.4 g |
| Total Fat | 0.5 g |
| Saturated fat | 0.02 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrate | 9.6 g |
| Dietary Fiber | 5.3 g |
| Sugars | 4.9 g |
| Vitamin A | 214 IU |
| Vitamin C | 21 mg |
| Vitamin K | 20 μg |
| Vitamin E | 1.17 mg |
| Calcium | 29 mg |
| Iron | 0.6 mg |
| Potassium | 162 mg |
| Magnesium | 20 mg |
| Phosphorus | 22 mg |
Health Benefits of Blackberries
Blackberries have lots of health benefits because they have so many good things in them.
Vitamin C and Immune Health
Blackberries are great for getting vitamin C, with one cup giving about 35% of what you need each day.
Vitamin C helps your body fight off sickness and keeps you from getting infections. It helps make white blood cells, which help keep you healthy.
Also, vitamin C helps keep your body’s cells safe from damage.
Studies have shown that eating foods like blackberries, which have lots of vitamin C, can help you get over colds faster.
So, make sure to eat blackberries to help your body fight off sickness!
High Fiber Content and Digestive Health
Each cup of blackberries has about 8 grams of fiber.
Fiber helps your digestion by making sure you go to the bathroom regularly and not getting constipated. It helps make your stool softer, which makes it easier to pass.
Also, fiber feeds good bacteria in your gut, which helps your gut stay healthy. Studies have shown that a healthy gut can help with digestion and overall health.
The fiber in blackberries also helps control blood sugar by slowing down how fast sugar gets into your blood. This can help prevent type 2 diabetes.
Vitamin K and Bone Health
Vitamin K helps make a protein called osteocalcin, which helps bind calcium to bones.
Blackberries have a lot of vitamin K, with one cup giving about 29% of what you need each day. This makes them great for a diet that helps keep your bones healthy.
Studies have shown that people who get a lot of vitamin K are less likely to break a bone and have stronger bones. Vitamin K also helps keep calcium in the bones, which helps them stay strong.
Manganese and Metabolic Health
After talking about vitamin K for bone health, let’s talk about another good thing in blackberries: manganese.
Manganese helps keep your metabolism healthy. It helps with energy and protects against damage. Manganese also helps make collagen, which is important for healthy skin and connective tissues.
Studies have shown that getting enough manganese can help with many aspects of health. It can help control blood sugar, support the thyroid, and help your brain work well. Also, manganese has antioxidant properties that can help keep cells safe from damage.
Brain Health
Blackberries have lots of health benefits for the brain. They have antioxidants that protect the brain from damage and inflammation, which can cause problems as you age.
Also, blackberries have lots of vitamins C and E, which can help improve memory and how well your brain works. The high fiber content of blackberries also helps the brain by keeping the gut healthy, which is connected to the brain.
Furthermore, the anthocyanins in blackberries have been linked to improved communication between brain cells and better learning ability.
Oral Health
Blackberries are not only tasty but also provide many health benefits for your mouth.
The high amounts of manganese in blackberries help make collagen, which helps keep gums and teeth healthy.
Also, blackberries have powerful antioxidants that can help reduce inflammation and prevent gum disease.
Studies have shown that the polyphenols in blackberries can kill harmful bacteria in the mouth.
Also, the vitamin C in blackberries helps keep gums healthy and helps wounds heal.
Heart Health
These small, juicy fruits also have lots of benefits for heart health. Blackberries have high levels of antioxidants, which help reduce inflammation and damage in the body.
Studies have shown that eating blackberries can lower blood pressure and improve cholesterol levels, reducing the risk of heart disease.
Also, the fiber in blackberries helps control blood sugar levels and helps maintain a healthy weight, both of which are important for a healthy heart.
Antioxidant Benefits
Blackberries are full of powerful antioxidants, which help keep your heart healthy by reducing inflammation and damage in the body.
These small but powerful fruits are rich in anthocyanins, which give them their deep purple color and provide many health benefits.
Studies have shown that eating blackberries regularly can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
The antioxidants in blackberries also protect against free radicals, which can damage cells and lead to diseases like cancer and heart problems.
Also, blackberries have lots of fiber, which helps maintain a healthy weight and promotes regular bowel movements.
Cholesterol Control
To keep your cholesterol levels healthy, it is recommended to eat blackberries. Blackberries can reduce inflammation and damage, thanks to their antioxidants like anthocyanins.
These antioxidants can lower bad cholesterol levels and increase good cholesterol levels. They do this by preventing bad cholesterol from getting oxidized, which reduces plaque in the arteries and improves heart health.
In addition to their antioxidant properties, blackberries are also a great source of fiber. This fiber can help lower cholesterol levels by binding to cholesterol in the digestive system and helping get rid of it.
Teeth and Brain Benefits
Eating blackberries can have good effects on your dental health and brain. Blackberries have lots of things that support overall mouth health.
They have lots of vitamin C, which helps prevent gum disease by keeping gums healthy and preventing damage to the tissues in the mouth.
Also, blackberries have lots of antioxidants, which reduce inflammation and fight harmful bacteria that can lead to cavities.
Also, the powerful antioxidants in blackberries help improve brain function. Studies have shown that these antioxidants protect brain cells from damage and inflammation, possibly reducing the risk of problems with thinking as you age and diseases like Alzheimer’s.
The flavonoids in blackberries also play a role in improving memory and overall brain health.
Incorporating Blackberries into Your Diet
One easy way to get the health benefits of blackberries is by adding them to your morning smoothie.
Blackberries are a fruit that can be used in many different dishes and drinks, giving a burst of flavor along with lots of health benefits.
References
- WebMD: Health Benefits of Blackberries
- 6 Health Benefits of Blackberries – Cleveland Clinic
- 6 Blackberry Health Benefits You Can’t Ignore (healthline.com)