Blackberries are a delicious little
"aggregate fruit" that grow wild on thorny bushes and are cultivated
on every temperate continent, including Africa and Asia. Composed of many
individual drupelets, each like a small berry with one seed, each drupelet contributes
extra skin, seeds and pectin with dietary fiber value to the nutritional
content of blackberries, making them among the highest fiber content plants in
the world.
Blackberries can be eaten fresh, frozen and canned and are
popularly made into jams, juices, desserts and even wine. Rich in vitamins,
minerals and fiber, blackberries are highly nutritious and rich in
antioxidants. They are also low in calories, carbohydrates, and fat, making
them one of the best fruits out there for a balanced diet.
Cancer Prevention
Anthocyanin’s, which give blackberries their dark color, are
an antioxidant shown to reduce inflammation. As an antioxidant, they destroy
free radicals in the body that harm cells and lead to cancer. Research has also
shown that the ellagic acid in blackberries may have anti-cancer properties.
One cup of blackberries contains half of the daily recommendation of the
antioxidant vitamin C, which protects the immune system and may lower the risk
of developing certain types of cancer.
Researchers have found that blackberries may reduce
esophageal cancer by relieving the oxidative stress caused by Barrett's
esophagus, a precancerous condition usually brought about by gastro esophageal
reflux disease. Perhaps the greatest benefit from eating blackberries is their
high level of phenolic acids, which, besides having many other potential health
benefits, are antioxidant compounds known as powerful anti-carcinogenic agents.
Because of these compounds, blackberries have been given an ORAC value (oxygen
radical absorbance capacity) of about 5350 per 100 grams, placing them near the
top of ORAC fruits.
Cardiovascular Benefits
The anthocyanin’s that give blackberries their dark color
are antioxidants shown to reduce inflammation by helping combat free radicals
in the body that destroy cells and lead to heart disease. Vitamin C in
blackberries acts as an antioxidant, and one cup of this delicious berry
contains half of the daily recommendation of vitamin C. The immune system uses
vitamin C to fight illness adequate vitamin C intake may lower the risk of
developing heart disease. One cup of blackberries contains over thirty percent
of the daily recommended amount of fiber, promoting healthy digestion and
reducing the risk of heart disease.
Skin Health
As are all berries, blackberries are a great source of
ellagic acid, an antioxidant shown to protect the skin from damage from
ultraviolet light. Studies have also shown that ellagic acid may also repair
skin damaged by the sun. Vitamin C helps heal wounds, and studies also show
vitamin C may even lessen the appearance of wrinkles. Studies of
cyanidin-3-glucoside, a compound found in blackberries showed it prevents skin
cancer by inhibiting tumors from growing and spreading.
Eye Health
Vitamin C functions as an antioxidant in blackberries and
one cup contains half of the daily recommendation of vitamin C. The body uses
vitamin C for protection from immune system deficiencies, and may reduce the
chances of macular degeneration, a condition in which fine vision deteriorates,
resulting in central vision loss and is the leading cause of blindness in
people over 50.
Women's Health
Phytoestrogens are naturally occurring plant estrogens found
in blackberries that may help relieve the common symptoms of PMS like bloating,
food cravings, and even menopausal symptoms including hot flashes.
Digestive Tract Health
Just one cup of blackberries contains over thirty percent of
the daily recommended amount of fiber, which promotes healthy digestion and
aids in maintaining bowel regularity by bulking up the feces and reducing the
time it takes matter to pass all the way through the intestines. Bowel
regularity is commonly associated with a decreased risk for colon cancer.
Diabetes
Thirty percent of the daily recommended amount of fiber is
to be found in just one cup of blackberries. The steady movement of fiber
through the digestive system allows for a measured breakdown of food into its
component parts. This even breakdown of food helps to curtail extremes
regarding simple sugar uptake from the digestive tract. An excess of simple
sugar uptake all at once can produce an unwanted blood sugar spike. A lack of
simple sugar uptake may produce a rapid blood sugar drop. Either extreme can
upset blood sugar balance. The quantity of fiber in blackberries helps avoid
both extremes.
Bone Health
Blackberries are a good source of vitamin K, offering 36% of
the daily recommended amount of this nutrient used by the body for the clotting
of blood and to aid the absorption of calcium.
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