7 Amazing Blackberry Benefits For Healthy Lifestyle

Eating blackberries benefits your health in many ways, and that’s why they are called superfoods. Apart from their intense flavor and taste, blackberries contain antioxidants, essential vitamins, and minerals. The Health benefits of blackberries range from protecting your heart health to improving your bone health.

Each ripe berry is made up of nearly 15-20 blackberry seeds that are also known as drupelets. These drupelets are small, blueish-black in color, and filled with juice. Blackberries come from a thorny bush known as brambles. While you can eat them frozen or fresh, it is best to have blackberries that do not contain added sugar. This helps ensure that you get all the blackberry fruit’s benefits without any negative effects. Read on to know how having blackberries benefits your health in 7 important ways.

Blackberry Nutrition Facts

One cup of blackberry contains very few calories but enough fiber. Moreover, it contains Vitamin C, Vitamin K, and folate. These strengthen bone, improve immunity, and produce DNA and genetic material. 

• Calories: 62
• Carbohydrates – 13.8g
• Fat – 0.7g
• Sugars – 7g
• Protein – 2g
• Sodium – 1mg
• Dietary fibre – 7.6g
• Vitamin C – 30mg
• Vitamin K – 29 micrograms
• Folate – 36 micrograms

Health benefits of Blackberries

Protects heart health 

Various fruits offer heart health benefits. Kiwi, blackberries, and apples are some fruits that top the list. Heart health benefits of blackberries stem from the various nutritional properties they have. Blackberries contain powerful antioxidants known as anthocyanins that give these fruits their dark hue. According to a study, anthocyanin extract from blackberry juice exhibits protective properties against certain heart conditions [1]. Blackberries are also a rich source of other vitamins and nutrients like potassium and vitamin C that support your cardiovascular health.

Boosts brain health 

One of the reasons that blackberries are good food for mental health is because of anthocyanins. Apart from protecting your heart, anthocyanins also boost your brain health. They are mainly beneficial in slowing down the progression of Alzheimer’s. They do so by suppressing the toxicity of beta-amyloid in the brain. These compounds damage brain cells and interrupt the neural pathways, which ultimately leads to the development of Alzheimer’s.

Supports bone health 

Blackberry fruit benefits your bones since it is a rich source of vitamin K. This vitamin is essential for your body in order to make proteins needed for healthy bones. Vitamin K deficiency can lead to bone thinning, fractures, and easy bruising. And with nearly 30% of your recommended daily value, blackberries can help protect your bones. Apart from that, the manganese content of blackberry fruits is also important for the development of your bones.

May prevent cancer 

Having blackberries benefits your health by helping prevent certain types of cancer. According to a study, anthocyanins can help inhibit the growth of various cancer cells. It can reduce colon cancer cells by 50%, lung cancer by 54%, and 37% and 24% in case of stomach cancer cells and breast cancer cells [2]. Keep in mind that these health benefits of blackberries extend to preventing certain cancers and don’t alter their course once cancer develops.

Supports gut health 

Just like cucumber benefits your digestion, so do blackberries. Their high fiber content is essential for a healthy gut. Blackberries have both soluble and insoluble fiber. While soluble fiber helps regulate your cholesterol levels, insoluble fiber helps in healthy digestion. Other gut health benefits of insoluble fiber include treatment and prevention of constipation. Apart from that, it also aids your body process waste in a better way.

Boosts your immune system 

Of the many health benefits that vitamin C offers, one of them is an improved immune system. Eating blackberries benefits your immunity as this fruit has a high amount of vitamin C content. It contains nearly 35% of your daily intake. The reason vitamin C is good for your immune system is because of its antioxidant properties.

Supports oral health 

The oral health benefits of blackberries are due to their anti-inflammatory and antibacterial properties against certain bacteria that can lead to dental diseases. According to a study, the antibacterial properties of blackberry extract can help treat or prevent periodontal infections [3].

Reduces signs of aging  

Apart from all of the above, the benefits of blackberries for skin health are also what make it a powerful and popular fruit. This is mainly because of the vitamin A found in them. Vitamin A plays a vital role in keeping your skin healthy by reducing fine lines, wrinkles, age spots, and other signs of aging.

Reduces cholesterol

Blackberries have antioxidants that keep LDLs from oxidizing, which is the primary cause of cardiovascular disease. Several studies have shown the benefits of Blackberries in reducing cholesterol; for example, an 8-week study found an 11% drop in LDL levels when participants consumed a blackberry-derived juice. [1]

Good source of manganese

Blackberries are a great source of manganese; you can fulfil 49% of the daily manganese requirement by eating one cup of blackberries per day.

Appropriate in most diets

You can enjoy blackberries while following most dieting regimens. For example, while ketogenic diets avoid fruits, you may consume a moderate number of berries. Moreover, they are perfect for vegetarian and vegan diets. 

Delicious & Healthy

Blackberries are quite healthy. You can enjoy them or prepare various recipes; they can be a part of dessert, breakfast, or even salad. 

How to include blackberries in your diet?

There are several ways in which to include blackberries in your diet:

• Eat them raw during breakfast
• Mix them with salad
• Add them to Greek yoghurt
• Add blackberries to cereals like porridge
• Make smoothies out of blackberries; you can include other fruits, too, such as apples
• Take them with your protein shake or oatmeal
• Make a blackberry dessert; however, that may increase your sugar intake

Healthy Recipes with Blackberry Fruit

Below you can read about two healthy and delicious Blackberry dishes.

1) Three-berry sauce

This three-berry sauce contains 42 calories, 10 g of carbohydrates, and 1 g of protein.

Ingredients:

• Blueberries: one cup
• Blackberries: one cup
• Raspberries: one cup
• Water: ½ cup
• Salt: a pinch

Procedure:

• Add all the ingredients, including blackberries, to a pan and boil them
• Remove the pan from the heat source when the ingredients become mushy. This can take 5 minutes
• Mash the mixture further into a paste
• Boil for another 2 minutes; serve the three-berry sauce after it cools down

2) Blackberry Peach Lemonade

Instead of sugar in this lemonade, you can use blackberries and Peach, making it healthier. This lemonade contains 78 calories, 19g carbohydrates, and 2g fibre. 

Are there any side effects of Blackberries?

As you can see, the health benefits of blackberries make them a healthy addition to your diet.  

Like everything else, it is important to keep a watch on how many blackberries you have. This can help you avoid any adverse effects. If you have a sensitive stomach, you should take extra care as blackberries may cause you to experience nausea or vomiting.

If you have any questions about how eating blackberries benefits your health, talk to a nutritionist. They can help you create a diet plan with key foods offering nutrition for immunity and other important aspects of your health. Book a teleconsultation or in-clinic appointment with expert doctors on Bajaj Finserv Health in just a few clicks. With expert guidance, you can start your journey towards a healthy lifestyle.

FAQ

Is it good to eat blackberries every day?

Blackberries are highly nutritious fibre-rich fruits containing Vitamin K, Vitamin C, anthocyanins, and antioxidants. It is recommended to include blackberries in your daily diet. 

What is blackberry fruit good for?

Blackberry fruit can improve brain function, protect heart health, increase immunity, and strengthen the bone. They are also great for your gut due to their high fibre content and have anti-ageing properties because of the antioxidants.

What does Blackberry do for your face?

The antioxidants in Blackberries prevent the oxidization of free radicals, and Vitamin A prevents age-related signs, including wrinkles. In addition, blackberries help your face look younger. 

What are the uses of Blackberry?

Blackberries are delicious and highly nutritious fruits you can include in breakfast as smoothies, sauces, etc. They can improve the health of your heart and brain; moreover, they reduce inflammation and age-related deterioration. They are also good for your gut because they are rich in fibre. 

Do blackberries burn belly fat?

As blackberries have low calories, they can help you burn belly fat by providing alternatives to sugar. For example, you can use blackberries instead of processed sugar in your health drinks. 

Are blackberries high in sugar?

The sugar content in blackberries is only 7g per cup, making it a healthy substitute for cane sugar. In addition, its glycaemic index is only 2.02; that means your body absorbs sugar from blackberries very slowly.