Eating a nutritious diet is not only good for your skin but also for your overall health. If you haven’t increased your nutrient intake, you must add foods such as blackberries to your diet. Rich in antioxidants and several other nutrients, blackberries are a superfood that is low in calories, carbohydrates, and fat. It is even believed to help prevent heart disease and mitigate cancer risk. With an array of health benefits to offer, there is no reason to not make blackberries a part of your healthy diet. So, what are you waiting for? Add it to your diet to enjoy all the benefits of blackberries.

Nutritional value of blackberries

Fresh blackberries contain about 88.2 grams of water, with the rest of it containing a healthy amount of other nutrients. A great source of antioxidants, blueberries are a powerhouse of nutrients, making them great for your health. According to the US Department of Agriculture (USDA), one cup of blackberries contains:

• Calories: 43 grams
• Protein: 2 grams
• Fat: 0.49 grams
• Carbohydrates: 9.61 grams
• Fibre: 5.3 grams
• Sugar: 4.88 grams
• Iron: 0.62 mg
• Potassium: 162 mg
• Magnesium: 20 mg
• Calcium: 29 mg
• Sodium: 1 mg
• Zinc: 0.53 mg
• Vitamin C: 21 mg
• Vitamin K (phylloquinone): 19.8 µg

8 health benefits of blackberries

1. May improve digestion

An excellent source of fibre, which is an important carbohydrate that promotes regular bowel movement and prevents constipation. Not only will it improve digestion but keep other diseases at bay, including heart diseases. A study published in the British Journal of Medicine found also found that not eating enough fibre may lead to heart problems. A diet rich in fibre is good for weight loss, avoiding digestive problems, managing cholesterol and blood sugar levels.

2. Rich in vitamin C

Vitamin C is used to make an important protein called collagen, which is required to make ligaments, skin, tendons, and blood vessels. As per USDA, blackberries contain about 21 milligrams of vitamin C, making them a good source. It helps you heal wounds, reduce the onset of free radicals, absorb iron and protect you against the common cold. As per UK’s National Institutes of Health, vitamin C may even decrease the chances of getting cancer by reducing oxidative stress in the body.

3. Boosts brain health

Including blackberries is good for your brain too! According to a review published in the Journal of Agricultural and Food Chemistry, berries such as blackberries can improve brain health and help prevent memory loss. It was found that berries contain properties that help protect your brain against free radicals and enhance memory function.

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4. Enhances immune function

A healthy immune system protects you from severe infections common cold and coughs. Blackberries contain vitamin C, which is important to bolster your immunity. Blackberries also contain vitamin A, which is also believed to protect you against infections and illnesses.

5. Good for oral health

If you want to add healthy food to protect your teeth from damage, you should add blackberry to your diet. A study published in the Journal of Periodontal Research also found that it contains antibacterial and anti-inflammatory properties that can protect you against oral health problems.

6. Good for your heart

Thanks to the fibre, potassium, and antioxidant properties in blackberries, they are a great food to add to a healthy heart diet. A study published in the journal Life Sciences found that blackberries contain properties such as anthocyanins, fibre, and more, all of which can help manage heart health.

7. Contains vitamin K

Did you know a vitamin K deficiency can lead to bone thinning and fractures? Since blackberries are a good source of vitamin K, they can help avoid bruising, heavy menstrual bleeding, and blood in urine or stool. A lack of vitamin K in your diet can also lead to conditions such as osteoporosis and heart disease, found a study published in StatPearls.

8. High in antioxidants

Antioxidants are molecules that protect you against damage caused by free radicals. Blackberries are a great source of antioxidants such as anthocyanins, which can help reduce the risk of several diseases including heart disease and certain cancers. A study published in the Journal of Food Science and Technology found antioxidants help reduce oxidative stress, which can have positive effects on your health.

Are there any side effects of blackberries?

While blackberry is considered safe to consume in moderation, there is no evidence to prove blackberry is safe in larger amounts. However, certain people should avoid blackberries to avoid any side effects:

• People with sensitive stomachs are prone to getting nausea and vomiting.
• Those with chronic gastrointestinal problems or at risk of developing it.
• Pregnant and breastfeeding mothers should avoid consuming blackberries without consulting their doctor.

How to include blackberries in your diet?

Pick fresh, plump, and form blackberries and add them to your diet in fun ways:

• Eat them fresh as a snack.
• Blend blackberries into your smoothies prepared with yoghurt or milk.
• You can add blackberries to your salads.
• Blackberries can be added to your oatmeal or breakfast crunch to add a bit of sweetness to it.
• Incorporate blackberries in pancakes, sauces, mocktails, and desserts. Make sure all of them are healthy.

Also Read: Worried about wrinkles? Get rid of them with this blackberry and yogurt face pack

Frequently Asked Questions (FAQs)

Are blackberries healthy?

Packed with the goodness of vitamins, minerals, fibre, and antioxidants, blackberries are good for maintaining overall health. It is believed to reduce inflammation, improve digestion, and reduce the risk of diseases such as heart diseases and cancer.

How many blackberries should you consume in a day?

One cup of blackberries can help you meet your daily nutritional requirements, according to the US Department of Agriculture. It is best to consume these berries in moderation to avoid any complication.