7 Blackberry Health Benefits You Can't Ignore

One cup of blackberries can help you meet your recommended daily allowances (RDA; the amount you should consume each day) for these nutrients:

Seven health benefits of blackberries include:

1. Aid in weight loss: Blackberries are a fantastic source of dietary fiber, which promotes healthy weight loss and aids in maintaining a healthy weight. 
   • A study published in Nutrients in April 2013 reported that increasing your fiber intake is associated with a decrease in body weight. Dietary fiber boosts fecal bulk, keeping you full and your digestive system functioning normally. Additionally, fiber can boost insulin sensitivity, improve glucose tolerance, and reduce triglyceride and cholesterol levels in the blood. 
   • According to a study published in the Annals of Internal Medicine in February 2015, increasing your daily fiber intake to 30 grams is a successful strategy for weight loss.
   • An additional study published in Nutrition and Diabetes in November 2018 reported that a plant-based diet rich in whole fruits (such as blackberries), vegetables, legumes, and nuts is an effective method for treating obesity.
2. The minerals and vitamins can support healthy bones: Blackberries contain many essential nutrients, such as manganese, copper, zinc, magnesium, and vitamin K, which help build strong bones. Together, these nutrients promote bone homeostasis.
   • According to the National Institutes of Health (NIH), manganese aids in bone metabolism and helps prevent osteoporosis. However, American Bone Health reports that copper and zinc aid in bone production and maintenance of the general skeletal structure.
   • Most of the magnesium in our bodies is present in our bones, where it works closely with calcium and phosphorus to support bone health. According to the NIH, vitamin K is crucial for bone health and plays a significant role in bone metabolism.
3. Contain potent antioxidants: According to the Nutrition Reviews published in October 2017, berries include several elements, such as polyphenols, manganese, and vitamin C, which have been demonstrated to be therapeutic for a variety of gastrointestinal and immune-related disorders.
   • According to a paper published in Oxidative Medicine and Cellular Longevity in April 2018, manganese aids in the removal of reactive oxygen species, also referred to as free radicals, and aids the body in coping with oxidative stress.
   • According to the NIH, vitamin C's antioxidant function helps reduce the harmful effects of free radicals while also improving immunity and the gastrointestinal tract.
4. Lower the risk of cardiovascular disease: Anthocyanins found in blackberries may be beneficial for illnesses that affect your heart and blood vessels, as well as for cardiovascular disease.
   • Atherosclerosis, or the buildup of plaque in your arteries, is a common cause of cardiovascular disease. This accumulation may result in:
     • Kidney disease
     • The disease of the peripheral arteries
     • Stroke
     • Angina
     • Heart attack
   • For instance, a 150-person study compared the bloodwork of participants who received anthocyanin supplements with that of participants who took sugar pills as a placebo for 24 weeks. It reported that the anthocyanin group had lower levels of inflammatory proteins, higher amounts of good cholesterol, and lower levels of bad cholesterol.
5. Enhance and protect brain health: Brain-related inflammation may be responsive to anthocyanins and affects cognitive performance.
   • According to studies, anthocyanins may:
     • Boost blood flow to your brain and stimulate the areas responsible for speech, memory, and focus.
     • Enhance memory and speech in individuals who have mild or moderate dementia.
6. Reduce inflammation: One of the blackberries' greatest selling points is its abundance of polyphenols, which are potent antioxidants. 
   • Antioxidants help fight against stress by scavenging unstable molecules known as free radicals before they can harm your cells. Blackberries contain large amounts of anthocyanin, a polyphenol that may be helpful in the management of inflammation.
   • Inflammation is a defense mechanism against external threats. Your immune system might become overstimulated by an unhealthy lifestyle, stress, or a protracted illness, which can cause chronic inflammation.
     • Over time, this inflammation can lead to:
       • Heart disease
       • Cancer
       • Diabetes
       • Pulmonary diseases
7. Improve skin health: The powerful antioxidant qualities of blackberries are responsible for many health advantages, but anthocyanins and other antioxidants in blackberries can also help keep your skin looking young by scavenging wrinkle-inducing free radicals. 
   • Additionally, blackberries are a fantastic source of vitamin C, delivering half the daily value for this essential anti-aging vitamin in only one cup of blackberries. 
   • Vitamin C aids in the production of collagen and elastin, two structural proteins that give your skin strength and elasticity.