Blackberries: Benefits of the Tart Superfood
Medically reviewed by Roxana Ehsani, RD
Blackberries are known for their intense flavor, often described as sweet and tart. The purple-hued fruit is native to Asia, Europe, North America, and South America.
Blackberries are loaded with vitamins, minerals, fiber, and antioxidants. Including blackberries in your diet could help reduce the risk of several diseases, such as cancer, heart disease, and diabetes.
This article will discuss the top health benefits of eating blackberries, the nutritional information of the fruit, and how to store them.
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What Is a Superfood?
A superfood is a food that has health-boosting nutrients, such as antioxidants, minerals, and vitamins. Blackberries are considered a superfood because they contain many of these beneficial compounds.
Top 7 Benefits of Eating Blackberries
This tiny fruit is packed with many essential vitamins and minerals. Research shows blackberries may improve brain health, protect against diabetes, cancer, and heart disease, improve digestion, and more health benefits.
Boosts Brain Health
Blackberries contain plant compounds called phytochemicals, which have been known to support brain health. Some research suggests that berry fruits, like blackberries, can prevent age-related neurodegenerative disease and improve cognitive function.
Other studies have shown that a phytochemical called anthocyanin may increase blood flow to the brain and stimulate areas that control memory and attention. Anthocyanin is responsible for giving blackberries their color.
Lowers Heart Disease Risk
Blackberries are loaded with heart-protective compounds, such as fiber and anthocyanins. A review of more than 59 studies found that regularly consuming berries or other foods rich in anthocyanin was linked to a 17% reduced risk of coronary heart disease and a 9% lower risk of total heart disease-related death.
Other research suggests the compound may help lower bad cholesterol levels. High cholesterol is a risk factor for heart disease-related events.
Protects Against Cancer
Some research suggests that berries, including blackberries, may inhibit the development of cancerous tumors in rats. Scientists believe that the antioxidants in the berries may be responsible for providing these effects by protecting against cell damage. However, more research is needed on humans.
Fights Diabetes
Berries, including blackberries, may offer protection against diabetes. The fiber in blackberries helps lower blood sugar levels by slowing digestion. One study found that overweight men who consumed blackberries had improved insulin sensitivity.
Supports Bone Health
Blackberries contain manganese, a trace mineral your body needs to function correctly. Some research suggests that manganese may increase bone mineral density and bone formation in animals. Additionally, vitamin K, which is also found in blackberries, is known to support bone health.
Improves Digestion
The fiber in blackberries may help improve digestion and relieve constipation. Fiber affects the digestion rate of foods, how nutrients are absorbed, and the movement of stool through the colon. High-fiber foods also provide good bacteria that can benefit gut health.
Promotes Good Dental Health
Research shows blackberry extract provides antibacterial, antiviral, and anti-inflammatory properties that may promote dental health. One study found the extract may help prevent or treat periodontal infections.
Reading Food Labels
When choosing blackberries, look for fresh produce that doesn't contain any added sugar.
Nutrition Breakdown of Blackberries
One cup of blackberries contains the following:
Calories: 61.9
Carbohydrates: 13.8 grams (g)
Protein: 2 g
Fat: 0.7 g
Fiber: 7.63 g
Sugars: 7 g
Sodium: 1.4 milligrams (mg)
Folate: 36 micrograms (mcg) or 9% of the Daily Value (DV)
Pantothenic acid: 0.397 mg or 8% of the DV
Vitamin C: 30.2 mg or 34% of the DV
Vitamin K: 28.5 mcg or 24% of the DV
Magnesium: 28.8 mg or 7% of the DV
Manganese: 0.93 mg or 40% of the DV
Choline: 12.2 mg
Potassium: 233.3 mg
Vitamin E: 1.68 mg
How to Include More Blackberries in Your Diet
To increase your consumption of blackberries, try adding them to salads, cereals, smoothies, yogurt, or bowls.
Comparing Nonorganic and Organic Blackberries
Some experts recommend purchasing organic blackberries to avoid harmful pesticides. About 75% of non-organic fresh produce sold in the United States contains potentially harmful pesticides. While some studies have suggested health benefits associated with consuming organic foods, others have been less convincing.
Benefits of Freezing Blackberries
Though blackberries can be consumed fresh, they tend to develop mold or spoil quickly in the refrigerator. You can extend the shelf life of the berries by freezing them.
There are many different methods of freezing blackberries. Some experts recommend you wash them and let them dry completely. Then, place the berries in the freezer on a cookie sheet lined with parchment paper. After an hour of freezing, you can sort them into small bags or airtight containers and put them back in the freezer for storage.
Are Blackberries Better Than Blueberries?
Blackberries and blueberries both contain similar health-boosting nutrients. While blackberries contain more vitamin C and fewer carbs and sugars, blueberries have more vitamins B1, B5, and B6.
Summary
Blackberries are a nutritious food that is packed with vitamins and nutrients. These berries can provide several disease-fighting benefits when added to a well-balanced diet. Research has shown blackberries can boost brain health, protect against diabetes, heart disease, and cancer, improve dental health, and more.
However, it’s important to note that no one food can do it all. It’s beneficial to eat a variety of fruits and vegetables to maintain overall health.
Read the original article on Verywell Health.
