Although blueberries and strawberries may be the first things that pop in your mind when we say the word “berries,” blackberries are just as delicious and versatile. And experts now believe that owing to their nutritional profile, they’re here to stay. Here’s a list of health benefits that blackberries provide.
1. May Boost Brain Health
The dark blue color of blackberries give them one of the highest antioxidant levels of all fruits.1
Blackberries can help you ace your next test. Studies have found that eating blackberries may boost brain health and age-related memory loss and motor issues caused due to an inflammation in the brain. This could be due to the antioxidants in these berries which fight free radical damage and alter how brain neurons communicate and lower inflammation.2
2. May Support Oral Health
Blackberries were once used to treat sore throats and inflamed gums.
A bowl of blackberries a day might keep your appointment with a dentist away. Studies have found that blackberry extract has antibacterial and anti-inflammatory abilities against the types of bacteria that cause gum disease and cavities. Although more studies are needed to fully validate this, it wouldn’t hurt to consume blackberries regularly. Alternatively, look for chewing gum or toothpaste with blackberry extract.3
id="3">3. Prevents Blood Sugar Spikes
One study found that high ORAC (Oxygen Radical Absorbance Capacity) foods prevented damage to the smallest blood vessels, known as the capillaries.4
If you have a sweet tooth but need to watch your sugar intake, opt for a bowl of blackberries. Their glycemic index is 4 (anything under 55 is low) and with only 62 calories in a cup of raw blackberries, you’re less likely to cause spikes in your blood sugar after snacking on them.5
One cup of raw blackberries packs in:6
- Calcium: 42 mg (4.2% DV)
- Manganese: 0.930 mg (18.6% DV)
- Vitamin C: 30.2 mg (46.4% DV)
- Vitamin K: 28.5 mcg (31.6% DV)
- Vitamin A: 92.4 mcg (13.2% DV)
4. May Prevent The Formation Of Cancer-Causing Substances
Since blackberries contain a host of vitamins that function as antioxidants, especially vitamin C, experts believe that regular consumption may reduce the formation of cancer-causing substances in the body by reducing oxidative stress that leads to cancer. However, more research is needed to further understand this.7
5. May Maintain Skin Health And Heal Wounds
Complement your everyday skincare regime with a serving of blackberries. Their antioxidant content fights free radical damage that leads to wrinkles and other signs of aging. They’re also packed with vitamin C and K which keep skin healthy and well functioning. Besides this, antioxidants maintain collagen production (which declines as we age) and speed up wound healing.8
6. May Boost Immunity
The most potent phytochemicals present in blackberries are anthocyanins, flavonoids, and tannins.
Vitamin A and vitamin C aid in maintaining a healthy immune system. And since blackberries contain carotenoids, the precursors to vitamin A, consuming blackberries regularly may stave off the seasonal flu.9
7. May Fight Heart Diseases
Since blackberries contain vitamin K, having them regularly may help regulate blood clotting.10
Blackberries contain high levels of anthocyanins, a type of antioxidant, which fights free radical damage that causes age-related heart disease like coronary heart disease. In addition to this, they also lower inflammation which is linked to heart disease. That said, there isn’t much research that’s been done on this and there’s a long way to go before blackberries join the list of heart disease-fighting foods.11
Maintain Digestive Health
Blackberries are loaded with fiber, with one cup offering 7.6 grams of it, which keep your bowel movements regular and eliminate toxins via the colon. In addition to this, tannins in blackberries act as anti-inflammatory compounds that prevent intestinal upset.12
10. May Fight Epilepsy
Blackberries contain the mineral manganese which has been found to prevent disruptions in the transmission of electrical signals in the brain. These disruptions are what result in epilepsy. More importantly, blackberries provide the right amount of this mineral. Too much of it can be dangerous as well.13
11. May Prevent Stomach Ulcers
If your blackberries have turned orange, it means they have a fungal disease and need to be thrown away.
|↑1||Blackberries. Oregon State University.|
|↑2||Miller, Marshall G., and Barbara Shukitt-Hale. “Berry fruit enhances beneficial signaling in the brain.” Journal of agricultural and food chemistry 60, no. 23 (2012): 5709-5715.|
|↑3||González, Octavio A., Carolina Escamilla, Robert J. Danaher, Jin Dai, Jeffrey L. Ebersole, Russell J. Mumper, and Craig S. Miller. “Antibacterial effects of blackberry extract target periodontopathogens.” Journal of periodontal research 48, no. 1 (2013): 80-86.|
|↑4, ↑9, ↑10, ↑13||15 Health Benefits of Blackberries. The University Of Illinois.|
|↑5||Full Report (All Nutrients): 09042, Blackberries, raw.
|↑6||Full Report (All Nutrients): 09042, Blackberries, raw. United States Department Of Agriculture.|
|↑7||Kristo, Aleksandra S., Dorothy Klimis-Zacas, and Angelos K. Sikalidis. “Protective role of dietary berries in cancer.” Antioxidants 5, no. 4 (2016): 37.|
|↑8||15 Health Benefits of Blackberries.
|↑11||Leopold, Jane A. “Antioxidants and coronary artery disease: from pathophysiology to preventive therapy.” Coronary artery disease 26, no. 2 (2015): 176.|
|↑12||Korczak, Renee, Alison Kamil, Lisa Fleige, Sharon M. Donovan, and Joanne L. Slavin. “Dietary fiber and digestive health in children.” Nutrition reviews 75, no. 4 (2017): 241-259.|
|↑14||de Jesus, Neyres Zinia Taveira, Heloina de Souza Falcão, Isis Fernandes Gomes, Thiago Jose de Almeida Leite, Gedson Rodrigues de Morais Lima, Jose Maria Barbosa-Filho, Josean Fechine Tavares, Marcelo Sobral da Silva, Petrônio Filgueiras de Athayde-Filho, and Leonia Maria Batista. “Tannins, peptic ulcers and related mechanisms.” International journal of molecular sciences 13, no. 3 (2012): 3203-3228.|