![7 Blackberry Health Benefits](https://images.medicinenet.com/images/article/main_image/berries-blackberries-strawberries-raspberries.jpg?output-quality=75)
Blackberries are versatile fruits that are low in calories and simple carbohydrates.
- They can be served raw or added to baked foods, vegetable salads, jams, fruit salads, and sauces.
- They can be used as a topping for seafood, a spread for dessert, or a fruit salsa because of their vibrant flavor and color.
Blackberries are rich in:
These vitamins and minerals are crucial for a healthy body.
Additionally, studies report that antioxidants may reduce inflammation and guard against a wide range of illnesses, including cancer. Blackberries are usually found in northern temperate climates, but wild blackberries are common throughout North America and along the Pacific and Atlantic coastlines.
What are the nutrients present in blackberries?
One cup of blackberries can help you meet your recommended daily allowances (RDA; the amount you should consume each day) for these nutrients:
Nutrient | Amount |
---|---|
Manganese | 0.9 micrograms (39 percent RDA) |
Vitamin K | 29 milligrams (24 percent RDA) |
Vitamin C | 30 milligrams (33 percent RDA) |
Protein | 2 grams |
Fiber | 8 grams |
Carbohydrates | 14 grams |
Fat | less than 1 gram |
7 health benefits of blackberry
Seven health benefits of blackberries include:
- 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.
- 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.
- 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.
- 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.
- Atherosclerosis, or the buildup of plaque in your arteries, is a common cause of cardiovascular disease. This accumulation may result in:
- 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.
- According to studies, anthocyanins may:
- 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
- Over time, this inflammation can lead to:
- 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.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshowhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
https://www.acpjournals.org/doi/10.7326/M14-0611
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221888/
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
https://americanbonehealth.org/nutrition/minerals-for-bone-health/
https://health.clevelandclinic.org/benefits-of-blackberries/
Top 7 Blackberry Health Benefits You Can't Ignore Related Articles
Are Strawberries Good for Your Stomach?
Strawberries are one of the most popular berries in America. They are rich in antioxidants and fibers that can help keep your tummy healthy. From the animal experiments conducted so far, strawberries seem to be good for your stomach.Fat-Fighting Foods
Learn about fat-fighting foods such as grapefruit, hot peppers, vinegar, and more. Discover the benefits along with surprising facts about how they may fight fat.All About Antioxidants
They're sometimes seen as a kind of magic bullet for our health problems. Find out more about what antioxidants can do for your health.What Are the Nutritional Benefits of Eating Strawberries?
Strawberries are chock full of vitamins. They contain Vitamin C, folate, potassium, antioxidants, manganese, and fiber, among other beneficial nutrients.What Are the Benefits of Drinking Cranberry Juice?
Cranberries, also called American cranberries or bearberries, are the fruits of the evergreen cranberry shrub. The cranberry plant (scientific name: Vaccinium macrocarpon) is a small creeping or trailing plant that belongs to the Ericaceae family.What Are the Benefits of Eating Strawberries?
Almost every family in America enjoys eating strawberries fruits due to their delicious taste. First cultivated in ancient Rome, these fruits have become one of the most popular berries worldwide.What Are the Benefits of Raspberries?
Raspberries are edible fruits of a plant species in the genus Rubus. They are related to the rose family. They are one of the most popular berries in the world with their sweet-tart flavor and velvety texture. There are many types of raspberries, including black, purple and golden, but the red raspberry, or Rubus idaeus, is the most common.What Foods Have the Highest Antioxidants?
What are antioxidants? Learn the potential benefits and which foods have the highest antioxidants.