You may have heard of blackberries before? Have you ever tasted one? Well, if you haven’t yet, why don’t you give them a try? Aside from their amazingly delicious taste, blackberries are also a powerhouse of essential vitamins and minerals that are good for the health. In this article, we are going to discuss more about blackberries, including their most amazing health benefits. If you want to learn more about this topic, feel free to give this article a read – you will surely learn a lot!
Blackberries: What Are They?
Blackberries – even though they function as a type of fruit, they are actually not that similar when compared to other berries. In fact, they are more like peaches or almonds, which are known as drupes. Blackberries are an aggregate fruit, which means they are formed from a large combination of plant ovaries. If you’ve ever looked at a blackberry, you may have noticed the tiny bubbles on it. These are known as drupelets, and it’s these that make the berries comparable to other drupes.
A lot of ancient cultures were well-aware of the amazing health benefits of blackberries. In fact, Greeks popularized the use of the blackberry plant to treat gout. On the other hand, the Romans were known for using the leaves of the plant to create a tea, which they thought was beneficial in treating various illnesses.
One notable fact about the blackberries is that they have many cross-cultivated varieties. This is what makes it impossible to clarify the taxonomy of the original blackberry. The intricacy of the current species of blackberries may mean that there is no way to separate it from the original.
Furthermore, blackberries have a high ORAC score. In fact, they land high on the list of foods swimming with antioxidants. It is also one of the yummiest and most versatile tastes ever found in food, so no matter how you eat it, blackberries are a winning choice! Similar to blueberries, blackberries have at least one-third of the daily value needs of four of the most important nutrients.
Nowadays, Mexico is the biggest exporter of blackberries.
Blackberries: Nutritional Facts
Blackberries are one of the most nutrient-dense foods you may find. In fact, one small serving has 30 milligrams of vitamin C and about one milligram of manganese, which makes up about 50% of your daily need for both nutrients. Moreover, blackberries are also high in vitamin K, an important nutrient for bone and heart health.
With an ORAC score of about 5905, blackberries are one of the highest-ranking antioxidant foods. This is just further proof that they really are oozing with antioxidants, which are beneficial in fighting off diseases, maintaining premium health and boosting immunity.
1 cup of blackberries may include the following essential nutrients:
| Principles | Amount | % Daily Value |
| Calories | 62 | – |
| Carbohydrates | 14.7 grams | – |
| Protein | 2 grams | – |
| Fiber | 7.6 grams | – |
| Vitamin C | 30.2 milligrams | 50% |
| Manganese | 0.9 milligrams | 47% |
| Vitamin K | 28.5 micrograms | 36% |
| Copper | 0.2 milligrams | 12% |
| Folate | 36 micrograms | 9% |
| Vitamin E | 1.7 milligrams | 8% |
| Potassium | 233 milligrams | 7% |
| Magnesium | 28.8 | 7% |
| Vitamin A | 308 IU | 6% |
| Niacin | 0.9 milligrams | 5% |
| Iron | 0.9 milligrams | 5% |
| Zinc | 0.8 milligrams | 5% |
| Vitamin B5 | 0.4 milligrams | 4% |
| Calcium | 41.8 milligrams | 4% |
| Phosphorus | 31.7 milligrams | 3% |
Health Benefits of Blackberries
Here are some of the most incredible health benefits of blackberries:
- Helps promote kidney health. Blackberry extract helps protect the skin from UV rays via antioxidant activity. Not only that, the anthocyanins in the fruit also help protect the keratinocytes in the skin against UV damage.
- Beneficial for the cardiovascular system. The vitamin K content of blackberries is essential for the health. It stops the hardening of arteries by carrying out the calcium and preventing buildup, which may lead to serious conditions.
- Helps regulate menstrual health. If you tend to struggle with painful symptoms of PMS, blackberries might be a good solution for you. The vitamin K in them is beneficial in regulating hormone function, thus possibly reducing cramping pains.
- Reduces inflammation, boosts immunity and fights infection. Due to the rich antioxidant properties of blackberries, they are one of the major foods that you should eat every day. They are essential in boosting the immune system, fighting infections and reducing or getting rid of inflammation.
- May help prevent or slow cancer growth. Again, due to the antioxidant properties of blackberries, they may help prevent or slow down the growth of cancer. This is one of the best health benefits of blackberries.
