Blackberries offer an abundance of nutrients, including antioxidants, fiber, vitamins and minerals. They’re a good source of vitamin C and manganese, with a cup providing about half the recommended daily allowance of each.
Eating them frequently may improve insulin sensitivity, which can help lower your risk of type 2 diabetes. Blackberries are virtually fat-free, with only about 3 grams of fat per cup.
1. Boosts Immunity
Blackberries are one of the best berries for boosting immunity, thanks to their phytoestrogens. These natural plant compounds work as antioxidants and prevent disease by controlling free radical damage.
The anthocyanins in blackberries have anti-diabetic, anti-inflammatory, and antimicrobial properties. In addition, they protect the body from diseases like heart failure and stroke by reducing the oxidation of cholesterol.
They are an excellent source of vitamin C, which helps to build a strong immune system and fights off infections. One cup of blackberries provides almost half of your daily requirement of vitamin C.
Another important nutrient in blackberries is vitamin K. This fat-soluble vitamin is essential for bone health and normal blood clotting. A deficiency of this nutrient is linked to osteoporosis, easy bruising, and bleeding during menstruation. Blackberries are also a good source of vitamin A, which promotes eye health.
2. Boosts Memory
Blackberries are a superfood in every sense of the word. They are packed with vitamins, minerals, fiber, and antioxidants that help prevent diseases like diabetes and heart disease, improve digestion, and protect against cancer.
A cup of fresh blackberries provides about a third of your daily recommended intake for vitamin C, which plays an important role in boosting the body’s immune system to fight off infection and illness. The fruit is also a source of anthocyanins, which helps improve blood flow to the brain and stimulate areas that control speech, attention, and memory, according to studies.
In Blackberry vs Boysenberry, Blackberries are sweet, versatile, and easy to find in stores or at farmers’ markets. Try incorporating them into smoothies, salads, and pies to reap their many health benefits. For best results, choose blackberries that are organic and don’t contain added sugar. Aim for two cups of the berries per day to get all of the amazing benefits.
3. Aids in Weight Loss
Blackberries provide a sweet treat to help with weight loss, and they are also packed with nutrients that prevent disease. For example, blackberries contain vitamin C, which is essential for immune function. It plays a role in the production of white blood cells that attack germs and wounds, according to the Academy of Nutrition and Dietetics.
Another health benefit of blackberries is that they’re a great source of antioxidants. These include phenolic compounds with anti-inflammatory, antimicrobial and anti-diabetic properties. For example, extracts from blackberries called ellagitannins have been shown to decrease stomach ulcers.
Blackberries are also a good source of dietary fiber. One cup of blackberries has eight grams, which is a good chunk of the 25 to 30 grams of fiber recommended per day for adults. This nutrient is especially important for digestive health. In fact, consuming berries like blackberries may help prevent constipation, reports Shape.
4. Lowers Cholesterol
Researchers found that overweight participants who ate just under an ounce of blackberries per day burned more fat and improved their insulin sensitivity, compared to those in the control group. That’s because blackberries are low in calories and rich in fiber.
A cup of blackberries yields 7.63 grams of dietary fiber, which is crucial for good health. It’s known to promote regularity, lower “bad” cholesterol, control blood sugar and help you feel full after meals.
Blackberries are also packed with Vitamin C, which helps boost your immune system, heal wounds and absorb iron. They’re also a good source of manganese, which is necessary for healthy bone development and immunity.
Polyphenol compounds in blackberries limit the release of catecholamines, hormones released by your adrenal glands during stress. This reduces high blood pressure, headaches and anxiety. These phytochemicals have also been shown to improve cardiovascular health and prevent disease by protecting against oxidative damage and decreasing inflammation.
5. Improves Insulin Sensitivity
Blackberries are loaded with vitamin C, one of the most powerful antioxidants. They contain ellagitannins that fight inflammation and prevent disease. In one study, extracted ellagitannins from blackberries reduced stomach ulcers in rats. They also reduced oxidative stress in the body, which is known to contribute to cancer and heart disease (U.S. DHHS 2021).
A single cup of blackberries provides more than half of your daily recommended amount of vitamin C and manganese. They also have plenty of insoluble fiber, which improves digestion by increasing the bulk of bowel movements and preventing constipation.
You can enjoy blackberries in a variety of ways, including alone or as a topping on cereal or yogurt. They can also be mixed into smoothies and used to flavor a protein shake. Blackberries are a low-glycemic food, and diabetics can safely eat them, but should consume them in moderation as part of a balanced diet.
6. Prevents Arthritis
Blackberries and other berries are full of anti-inflammatory compounds, including ellagic acid, which prevents the oxidation of collagen. This helps prevent joint damage, aches and pains in people with arthritis.
The ellagic acid in blackberries can also help prevent oral infections, thanks to its anti-bacterial properties. A study found that blackberry extract significantly reduced Helicobacter pylori bacteria (the bacteria responsible for stomach ulcers) by up to 88%.
Another benefit of blackberries is its ability to reduce inflammation, which can be caused by a number of factors, including high-stress levels and poor diet. One study found that blackberries reduced the symptoms of inflammatory conditions like ulcers and Crohn’s disease in patients by up to 88%.
To get the most health benefits from blackberries, it’s important to consume them whole and without added sugar, as this is where most of their nutritional value lies. Try adding berries to smoothies or dessert recipes, but always choose fresh over frozen.