Blackberries are a delicate and soft fruit that grown on trailing vines or thorny bushes. Technically, blackberry is a cluster of fruits, or a drupelet, like a bunch of grapes, and the seeds inside every drupelet contribute to the nutrient value of the berry.
Studies found that blackberries have one of the greatest antioxidant stuffing per serving of any food tested. According to a 2006 study published in The American Journal of Clinical Nutrition, the antioxidant content of blackberries of 5.56 mill moles per serving was far above that of other nutrients 1 2 . This means that eating blackberries regularly can have a positive impact on athletic performance, disease risk, and overall health.
Health Benefits of Blackberries
Blackberries health benefits are really impressive when it comes to motor and cognitive skills and heart function. Here are the proven health benefits of blackberry:
- Low-Calorie Nutrition
Only one cup of raw blackberries has around 61 calories, 2 grams of protein, 0.7 grams of fat, 1 gram of sodium, and no cholesterol 3 . It also provides you 7.6 grams of fiber, which is more fiber that one cup of bran flakes that provide around 7 grams. So, if you are trying to lose weight, this fruit can give you quick energy, and the content of fiber will help you stay full till your next meal.
- Motor and Cognitive Skills
According to a 2009 study published in the “Nutritional Neuroscience” (medical journal) blackberry intake can have a positive impact on motor and cognitive skills that usually decline with age 4 . The scientists fed blackberries to older rats for 8 weeks, and then they tested the abilities of the rats on performing serious of tasks.
The ones that consumed a diet supplemented by 2% with this fruit displayed better motor performance, coordination, and balance than the other, control group. The rats who ate blackberry also showed considerably better short-term memory performance 5 . Check out some amazing foods for memory and concentraion: The experts believe that the polyphenols in this fruit increase the antioxidant levels enough to make them beneficial to aging adults.
- Oral Health
Consuming blackberry can help destroy oral bacteria that cause various illnesses. This fruit contains rutin, ellagic, and gallic acid, potent compounds that have antibacterial and antiviral properties, according to Oregon State University. In 2012, scientists from the University of North Carolina and the University of Kentucky studied the effect of blackberry extract and its antibacterial assets on periodontal health.
In the end, they concluded that this extract has the ability to destroy pathogens, along with its antiviral and anti-inflammatory properties, make it a promising ingredient in certain products created to treat or prevent periodontal infections 6 .
- Heart Function
According to a 2003 study from Policlinico Universitario in Messina, Italy, published in a scientific journal called “Life Sciences” distributed by Science Direct 7 . They perceived the antioxidant activities of juice from blackberry on vascular tissue impaired by free radicals induced by a great oxidant, peroxynitrite, which can destroy or damage cells and DNA. As the researchers found, anthocyanins, potent compounds, can increase the antioxidant activities of the juice and protect the cardiovascular system from diseases. For a healthy heart, find more about the Mediterranean diet
Blackberries Nutrition Facts
Serving Size: 1 cup of blackberries (about 144 grams)
- 43 calories (4 calories from fat)
- 5 grams’ total fat (1% DV)
- 0 grams’ saturated fat (0% DV)
- 0 grams’ trans-fat (0% DV)
- 0 grams’ cholesterol (0% DV)
- 1 mg sodium (0% DV)
- 10 grams’ total carbohydrates (3% DV)
- 5 grams’ dietary fiber (20% DV)
- 5 grams’ sugars
*DV – daily value
How to Select and Store Blackberries?
- Select: Choose blackberries that are quite shiny and not leaking or bruised.
- Store: You can refrigerate your blackberries for about 3 to 6 days; rinse just before using.
Blackberry Fruit Yogurt Recipe
This is a delicious and creamy recipe, which can be an ideal summer morning, to-go breakfast choice for you!
You can use any fresh or frozen berries in this fresh fruit yogurt recipe.
Ingredients (for 2 servings):
- 2 cup of fresh or frozen blackberries
- 1 1/2 cup of Greek yogurt
- 1-2 teaspoons of honey (to taste)
- A few chopped nuts and a few extra berries for decoration (optional)
Put all the ingredients in a blender and mix until smooth. Then, strain blackberry blends through a sieve in order to discard the seeds. Serve with some extra fresh berries or a few chopped nuts (I used some hazelnuts for this recipe). Enjoy!
Possible Interactions and Side Effects of Blackberries
A moderate consumption of these berries has no known side effects, however, an excessive amount may cause diarrhea while the unripe berries may cause constipation. Because of the high content of tannins found in the blackberry herb it may cause vomiting and nausea in some people.
Tangy-sweet and juicy, these summertime berries and a popular addition to many smoothie and salad recipes. The dark color of blackberries is a sign of their high antioxidant content, and a great benefit for fighting the signs of cancer, aging, and many other degenerative diseases. This fruit is packed with many essential vitamins (vitamin A, B-vitamins, vitamin E, and vitamin K), antioxidants lutein and zeaxanthin, and fiber, plus an impressive range of health-promoting flavonoids.
Remember, in order to obtain their health benefits, these berries are best consumed in their natural stated. However, freezing berries also preserve the nutrients, although the texture might change.