blackberries in a bowl

6 health benefits of blackberries

Here’s why you should be eating blackberries

Blackberries are a staple in my home. Not only are they a quick sweet treat, they are packed full of nutrition!

Summer is synonymous with tarty berries, particularly blackberries. The juicy blackberries are a tasty snack and are available from June-November. They aren’t berries, but aggregate fruits that belong to the Rosacea family. Their color is deep purple, and these fruits have fragile skin. These berries contain many tiny drupes or drupelets that are filled with juice. Furthermore, its leaves are said to be used in teas to treat an upset stomach and boost oral health. This low-calorie fruit is versatile and can be added to smoothies, salads, jams, fruit bowls, and puddings or can be enjoyed as is. Blackberries are available in supermarkets and can be used to offer many health and beauty benefits. 

Blackberries are a flavor-packed fruit that’s versatile in the kitchen. A handful of blackberries can increase the deliciousness of just about any dish. Blackberries confer several health benefits, most of that relates to their sky-high concentration of antioxidants. Blackberries have a vast array of essential nutrients involving calcium, potassium, magnesium, and vitamins A, C, E, and most of our B vitamins. They’re a rich anthocyanins’ source, powerful antioxidants that give blackberries their deep purple color. These small berries are a powerhouse of nutrition and are known for their umpteen health benefits. Blackberries are known for their high nutrient value as well as sweet-sour taste. These berries are delicious in taste. Blueberries are available in all stores and supermarkets. You can top them in yogurt or club it into a fruit chat to enjoy these in the daily diet. With that in mind, here are 6 big reasons why you need to regularly eat blackberries.

1. Blackberries Combat Overeating and Obesity

Blackberries are higher in dietary fiber. A usual serving contains 32% of your daily suggested value. Fiber is the Swiss army knife of nutrients; it plays an essential role in a variety of functions. Fiber aids normalize bowel movements, low cholesterol levels, control blood sugar, maintain bowel health and achieve a healthy weight. The Harvard T.H. Chan School of Public Health states that fiber appears to decrease the risk of heart disease, diabetes, and cardiovascular disease. One of the most interesting impacts of fiber is that it slows down digestion, making you feel full longer after you eat. Since blackberries are high in fiber but low in calories, it is the best food for people who want to lose weight or for anybody craving an afternoon snack that will hold them over until dinner.

2. Blackberries Are High in Antioxidants

All berries are enriched with antioxidants, and blackberries are no exception. Actually, of all the berries, the antioxidant content is very high in cranberries, blackberries, blueberries. Antioxidants are molecules that have the capability to fight free radicals in the body. Free radicals are compounds in our bodies that are essential for certain functions but can cause serious harm if their levels become too high. (Which can occur naturally and due to exposure to pollution, cigarette smoke, and other elements.) Increased free radicals in the body can be associated with multiple illnesses involving diabetes, cancer, heart disease. Antioxidants have the capability to decrease or prevent the impacts of free radicals. When you eat blackberries, it means that you’re having a dose of germ-fighting ellagic acid, an antioxidant compound with anti-viral as well as anti-bacterial properties. Every dry-weight gram of blackberries has 3.69 mg of ellagic acid. The antioxidant in blackberries might facilitate your body’s rebuff germs. As per the National Institutes of Health, vitamin C helps your immune system function appropriately to ward off disease. The vitamin C in blackberries protects the vision from getting weakened. Lutein protects them from the ultra-violet rays as it makes a pigment known as macula in the area behind the retina and prevents it from damage caused by oxidative stress. The antioxidants present in them can delay age-related macular degeneration and cataract.

3. Promotes Brain Health

There’s preliminary evidence that anthocyanins may help slow the progression of Alzheimer’s disease. Although the evidence is way from conclusive, anthocyanin appears to suppress the toxicity of beta-amyloid deposits within the brain. These interrupt neural pathways and damage brain cells, triggering the development of Alzheimer’s. As per a 2016 study published in Nutritional Neuroscience, mice fed a diet consisting of a 1 percent anthocyanin extract experienced a change in the composition of beta-amyloids in the brain. Instead of soluble beta-amyloid, mice fed anthocyanins had more insoluble beta-amyloid plaques.

4. Eating Blackberries Are Good for Your Bones

Blackberries are certainly an overlooked bone health food, but because they have vitamin K—28.5 micrograms per cup, aka 31% of your suggested intake they do, actually, directly benefit your bones. Vitamin K is important for bone health, she says. Vitamin K could be a vitamin that creates proteins for healthier bones and normal blood coagulation. A deficiency in this vitamin will lead to bone thinning, bone fractures, easy bruising, heavy menstrual bleeding, blood in the stool or in the urine. Bet you absolutely want to uptake your blackberry intake after hearing that. The vitamin C in blackberries is necessary to grow and repair tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy teeth and bones. Vitamin C supports the production of collagen, which is required to make cartilage, tendons, ligaments, blood vessels, and skin.

5. Blackberries Fight Cancer

Blackberries are known for their potent cancer-fighting properties. They have higher amounts of ellagic and gallic acid, 2 compounds that can play an important role in cancer prevention and tumor reversal. Though the research is limited to laboratory animals thus far, the results are encouraging. Many animal studies have discovered that consuming a diet that involves ellagic acid reduces the risk of developing tumors when exposed to cancer-causing substances. But this fruit’s anti-carcinogenic impacts do not stop there. As per the American Institute for Cancer Research, dietary fiber convincingly lowers the danger of colorectal cancer, and vitamin C probably lowers the danger of esophageal cancer. Fruits in general likely lower the risk of lung, larynx, stomach, mouth, pharynx, and esophagus cancer, as per the institute. Prevention against the deadliest diseases like cancer has become necessary in life now. We need to make it a point in involving something which is rich in antioxidants in our everyday diet as it helps in neutralizing free radicals that damage DNA. This can prevent from cancer.

6. Blackberries Are Better for Your Heart

As per scientific research, eating blackberries on a regular basis is better for cardiovascular health. Their fiber and antioxidant content can be credited for reasons why, particularly the polyphenols in blackberries, which are a certain kind of antioxidants that benefit the body by fighting against harmful agents such as ultraviolet rays, radiation, and some pathogens. Scientists discovered that when people upped their blackberry consumption, they had less oxidative stress and low inflammation than they’d before particularly for people who had a history of high blood pressure. Until you have an allergy or sensitivity, there are no known risks to eating blackberries. While you can obviously eat them as is, there are several ways to work them into your dishes, both savory and sweet.

Blackberries are more than a tasty treat, and also, they are enriched with beneficial phytochemicals and nutrients that boost health. You can incorporate blackberries into the everyday diet by tossing them into oatmeal, salads, yogurt, and they make a satisfying snack all on their own.

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