Fun fact: Blackberries are a great source of nutrients, including of dietary fiber, vitamin C, vitamin E, vitamin K and manganese.
As in other kinds of berries, blackberries are likewise loaded with several nutrients that are ideal for a healthy body. This fruit comes in small drupelets that form into a circular shape. The sweet and juicy blackberries, scientifically known as Rubus fruticosus, grow widely in temperate regions.
Blackberries have low calorie content with 43 calories for every 100 grams. It is a great source of energy with 0.49g or 2% daily-recommended allowance of fat, 1.39g or 2% DRA of protein, and 9.61g or 7% DRA of carbohydrates. These macronutrients are deemed important to the body primarily to ensure growth and development and to produce energy.
This fruit contributes some 5.3g or 14% DRA of dietary fiber, which is usually found in fruits and vegetables help normalize bowel movement while ensuring its health. It also regulates blood sugar level and reduces the level of cholesterol in the body.
Blackberry is particularly high in vitamin C with 35% DRA. Aside from its function as an antioxidant that scavenges and fights free radicals leading to certain diseases, Vitamin C is also viewed as an important component in collagen synthesis. It likewise protects the body from foreign elements thereby improving its resistance.
It also holds 16% DRA of vitamin K, a fat soluble vitamin that helps in blood clotting and maintaining bone health. Both vitamin A and E are also found in blackberries. Vitamin A is needed for vision and for the growth of new cells. Vitamin E, meanwhile, protects the red blood cells. Such vitamins are involved along with other phytochemicals to function as antioxidant.
The amount of vitamin B complex packed in blackberries include niacin, folate, pantothenic acid, pyridoxine, and thiamine. As a group, they help in the metabolism of fats, carbohydrates, and protein to yield energy to be used by the body.
Minerals present in blackberries include copper with 18% DRA, iron with 8% DRA, and both magnesium and zinc with 5% DRA. Copper has a vital role in metabolism of iron and likewise in the synthesis of hemoglobin. Iron is needed primarily to create hemoglobin tasked to send oxygen in the body.
The amount of magnesium in the body is crucial for the nervous system. Zinc, finally, helps in cell reproduction and tissue repair.
Other minerals found in blackberries are calcium, manganese, and selenium. These minerals contribute to the overall health of the human body.
Amazing Health Benefits of Blackberries
Betters Vision and Overall Eye Health
Blackberries are very rich in anthocyanosides that are proven to preserve clear and sharp vision. These very helpful antioxidants slow down age-related eye problems like myopia, cataract, ARMD, hypermetropia, eye infections and eye dryness. On top of that, blueberry’s carotenoids also aid overall eye health. These carotenoids contain zeaxanthin and lutein that protects the eyes from many types of illnesses. Studies have proved that consumption of blackberries at least 1 serving a day improves vision and protect the eyes from age-related disorders.
Boosts Brain Functions
If you have been experiencing memory loss, inability to retain focus, mood swings, etc., eating blackberries on a regular basis can help better your condition. Blackberries are considered to be brain boosters because of their anthocyanin, Vitamin A, Vitamin C, Vitamin E, Magnesium, Manganese, B-complex, Selenium, and others more properties that are very essential for the brain’s optimal functions. These minerals assure that neurotic disorders are avoided through maintaining healthy brain cells or neurons. If the brain gets the vitamins and minerals it needs, a healthy nervous system is preserved. Blackberry compounds does not only preserve the health of neurons but also restore damaged ones to achieve a prompt, sharp, and well sound brain. Studies have proved that regular consumption of blackberries also heightens cognitive and motor skills. This will result to an increased emotional and intellectual quality.
Promotes Bone Health
When it comes to maintaining the strength and structure of your bones, eating blackberries is of great help. Blackberries have calcium, vitamin K, zinc, iron, phosphorus, manganese, and magnesium that work together for the maintenance of the bone’s quality. Intake of food rich in zinc and iron is important for the bones to be strong and elastic. Vitamin K intake also helps to avoid bone fractures as well as plays important role in the calcium absorption ability of the bones. It is important that the bones absorb sufficient amounts of calcium to assure production and maintenance of healthy bone issues.
Stabilizes Blood Pressure
Excessive intake of sodium triggers high blood pressure. It is very important to regulate sodium levels in the body for its overall health. Good news is, blackberries are free from sodium. On top of that, this fruit has high levels of magnesium, potassium, and calcium that are known to naturally stabilize blood pressure.
Prevents and Treats Diabetes
Diabetes is triggered by abnormal glucose levels in the body. Intake of food with high glucose index cumulatively leads to diabetes. Because blackberries are high in fiber, it is able to regulate the absorption of sugar by the blood. If you want to avoid diabetes, regular consumption of blackberries is of great help because a single serving contain about 4 grams of fiber.
Helps in Losing Weight
Regulating your weight is very important not only to look good but also to be healthy and fit. Because of the richness of blackberries in fiber, intake of such is of great help in losing weight. Fibrous foods are the bulking agent in digestion that stimulates proper bowel movement. Eating fibrous foods also boosts satiety and curbs appetite. Foods rich in fiber will help in reducing further food intake. They will make you feel full for quite a long time so that you can control the urge to eat. This will result to lower calorie intake thus reducing formation of unwanted fats. Blackberries are also very low in calorie content. It has a very sweet flavor that surely satisfies your sweet tooth but it has lesser calories and healthier as compared to other foods that can fulfill your craving.
Good for the Heart
There are many reasons that support why consuming blackberries makes the heart healthy. As mentioned above, it is rich in fiber that also aids heart health. In addition, this fruit also has considerably high levels of potassium, fiber, Vitamin C, and folate that works together to eliminate risks of heart failure and related ailments. Blackberries are also very low in cholesterol which is very beneficial to the heart. It is significantly important that the body receives these vitamins and minerals so that production of homocysteine is avoided. Too much homocysteine in the body cause heart issues because they can damage the blood vessels. Studies have proved that regular intake of blackberries reduces risks of heart failure up to 35%.
Reduces Risks of Cancer
Cancer is one of the most common causes of death for years now. This is because of the fact that up until now, there is no remedy to cancer except for prevention. This fruit has antioxidants that eliminate the harmful effects of free radicals. These antioxidants also suppress possibilities of tumor formation that can lead to various types of cancer.
Books on Berries
- 5 Different Types of Berries & The Important Health Benefits They Provide
- Health Benefits of Blueberries
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- Health Benefits of Raspberries
- Health Benefits of Goji Berries
- Fun Facts of Blackberries