Blackberries are a versatile low-carbohydrate fruit. It is eaten out of hand and used in baked goods, vegetable salads, jellies, fruits and sauces. Blackberries are regarded as a superfood that are high in fiber, rich in vitamins and minerals such as C, K, and manganese. It also boosts brain health and has many potential health benefits.

Blackberries contain beneficial compounds that increase antioxidant power that may help protect against certain diseases. With bright flavor and intense color, it can be used as a savory fruit salsa, a spread for dessert, or as a condiment with seafood. This seasonal spice for any diet is native to Europe and the United States. Available mostly throughout the year, with a peak season from June to August.

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Nutrition Facts Blackberry Fruit

According to the USDA, 1 cup of blackberries contains only 62 calories but a good amount of fiber, which helps keep you full for longer. Other macro and micronutrients that limit the risk of constipation, diverticulitis and heart disease are listed below:

  • Carbohydrates – 13.8g
  • fat – 0.7g
  • Sugar – 7 grams
  • Protein – 2g
  • Sodium – 1mg
  • Dietary fiber – 7.6 grams, which is 32% of the daily requirement
  • Vitamin C – 30 mg, which is 50% of the daily requirement
  • Vitamin K – 29 micrograms, which is 36% of the daily requirement
  • Folate – 36 micrograms, which is 9% of the daily requirement

Eating one cup of blackberries also provides 6% of the daily requirement of vitamins A and E, 7% of the daily requirement of magnesium and potassium, and 5% of the daily requirement of iron, niacin and zinc.

9 Benefits of Blackberry Fruit

Research states that blackberries contain anthocyanins, a powerful phytonutrient and one of the highest antioxidant content of all fruits. It has many potential health benefits as specified in the article.

#1 Lower Cholesterol Levels

One of the benefits of blackberries includes a reduction in the oxidation process of Low Density Lipoprotein (LDL) Cholesterol about 50 percent.

Anthocyanins show a significant reduction in hardening of the arteries and heart disease.

#2 Prevent some cancers

Research shows that the anthocyanins in berries may not alter the course of any cancer once it has developed.

However a rich anthocyanin diet and adding more berries to your diet may reduce the risk of cancer.

#3 Support oral health and prevent gum infections

healthy teeth

According to studies, blackberry extract has anti-inflammatory and antibacterial abilities. Adding it to your daily dental regimen can help prevent certain types of bacteria that cause gum diseases and cavities. Blackberry has benefits for treating periodontal infections and sometimes sore throat.

#4 Bolster brain health

Eating blackberries as part of your diet may help slow the progression of Alzheimer’s disease caused by aging. Blackberries benefit in antioxidant levels that help prevent cell damage from molecules released by toxins and replace brain neurons. Research concludes that brain neurons can communicate reduce Inflammation of the brain and altered brain structure.

#5 Improve cognitive functions

Consuming blackberries can reduce cognitive and motor issues common with ageing. The Nutritional Neuroscience Study published a research where they fed rats blackberries as high as 2% of their diet. The rats that ate blackberries performed better in a short-term memory test than rats that weren’t given blackberries as part of their diet. Therefore, blackberry benefits under the influence of age-related conditions.

#6 Keeps your bones strong

Vitamin K found in blackberries helps your blood to clot, so that you do not have much bleeding.

Blackberries are a great source of vitamin K, a deficiency of which can lead to heavy menstrual bleeding, thinning of the bone, breaking of bones, blood in urine or stool, and easy bruising.

Blackberry is like a protein for bone development and is an excellent source for those who consume blood thinners.

#7 Helps support the digestive system

Blackberries contain high amounts of fiber which helps in controlling blood sugar levels and sugar consumption.

There are many digestive problems such as abdominal pain, bloating and constipation that are associated with a low-fibre diet.

Additionally, there are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water to maintain a healthy cholesterol level, while insoluble does not support healthy digestion. Blackberry is a source of both of these fibers.

#8 Rebuild skin

Most research states that just one cup of blackberries in a 100-gram serving contains 35 percent of the daily requirement for vitamin C. The benefits of blackberry are great when consumed in its natural state to make the skin look young. Including berries in your daily diet can help the body produce collagen, which is essential for skin elasticity.

#9 Healthy Vision

Vitamin A is responsible for many bodily functions such as combating infection and disease and supporting the immune system. Eating blackberries can produce pigment in the retina of the eye which helps in good vision, especially in low light.

Two Healthy Recipes With Blackberry Fruit

Blackberries are easy to include as part of any healthy diet.

Here are two simple yet healthy recipes with blackberries that can boost nutrients and help you feel fuller for longer.

#1 Easy Sugar-Free Three Berry Sauce:

three berry sauce

It is an easy and quick recipe ideal for pancakes, pound cakes, dessert sauces, oatmeal, cereals, salads and as custards.

This recipe will take only 10-15 minutes of the total time. This recipe contains 42 calories with 10 grams of carbs and 1 gram of protein.

  1. Take one cup each of blueberries, blackberries, raspberries fresh/frozen as per your availability, add 1/2 cup water, add a pinch of salt in a pan and then bring it to a boil.
  2. After 5 minutes, when the jamuns become pulpy, remove the pan from the flame and mash all the jamuns to make a smooth paste.
  3. Stir to mix and simmer for 2 minutes. Switch off the flame and let it cool down.

#2 Too Faced Blackberry Peach Lemonade:

Too Faced Blackberry Peach Lemonade

Lemonade is always refreshing and comes with a tangy taste. There is no refined sugar involved in this recipe as the berries and peaches give a natural sweetness to this drink.

Nutritional Information: Calories – 78, Protein – 1g, Fiber 2g and Carbs – 19g

  1. In a blender, add five peaches—chopped and peeled, 1/2 cup blackberries, six large strawberries, and a dash of honey (optional) as needed. blend until smooth. Serves 8.
  2. Strain the mixture through a mesh sieve. Put 6 cups of water and the juice of 6 lemons in a pitcher. Sieve the puree and pour over ice and serve.

Blackberry is a highly enriched food with high minerals, vitamins, antioxidants and fiber. They are versatile and safe to consume with low fat, carbs and calories. Science has documented many positives, but be sure to keep your fructose levels healthy by not eating too many fruits in a day.

Blackberry Fruit – Frequently Asked Questions (FAQs)

Q. How to select and store Blackberry?

a. Blackberry is known as bramble after the thorns. Therefore, look for firm and dark colored berries. Half-ripe berries are red. Also, avoid peeled, soft, or moldy blackberries as this represents underdeveloped blackberries, and they are not yet ready to eat. You can store blackberries in the refrigerator for up to 3 days. Wash or wash them before eating.

Q. Does Blackberry cause allergic reaction? If yes, are there any symptoms?

a. Salicylates are natural components found in blackberries that are related to aspirin. This is rarely seen, but if you are allergic to aspirin, avoid consuming the fruit. Mostly it resolves on its own. However, if symptoms persist, and if you experience vomiting, facial swelling, rapid heart rate, shortness of breath, and dizziness after eating the fruit, call your doctor immediately.

runny nose
scratchy skin
nasal congestion
tingling sensation on face
watery eyes
any other unusual sensation

Q. What is the peak season for Blackberry?

A. Blackberries are available year-round in many grocery stores. However, the peak season is from the beginning of June to the end of August. Also, to choose the best fruit, focus on the dark color. Avoid consuming red, light purple, soft or pale colored berries as they are not good to consume.

Q. How can I include blackberries in my regular diet?

A. It is very easy to include blackberries in your healthy diet. Consume blackberries with breakfast cereals, oatmeal, fruit salads, yogurt, fruit smoothies, which increase your nutritional content and keep you full for longer.

Q. Does blackberry improve gut health?

a. Blackberry feeds friendly gut bacteria hence has a positive effect on health. Certain foods damage the billions of small-friendly bacteria that live in the gut, resulting in inflammation and common chronic gut problems. Blackberries contain anthocyanins which have natural anti-microbial properties.

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