Delicious Blackberries And Their Health Benefits

Introduction

Eat a handful of berries, and you will get a burst of sweetness in your mouth. This pandemic taught us the importance of berries since they are a rich source of vitamin C that ultimately boosts our immunity.  

Out of other berries, blackberries are one of the versatile berries with a lot of nutrients. In Hindi, this berries known as Jamun is a tropical fruit. It is usually grown during summers in India. The tiny, juicy and tasty fruit is native to Europe, but farmers grow it across the United States all year round.

They come from brambles, which are a type of thorny bush. Each blackberry, when ripe, is made up of 20-50 single seeds known as drupelets that are small, juice-filled, and a deep purplish black. This bright flavor and intense color of fruit can make a delicious fruit salsa or a spread for dessert.

Nutritional Benefits of Blackberries

A small, 3-4 cm fruit is the powerhouse of nutrition. It is rich in essential nutrients and antioxidants. The nutrients found in blackberries are as follows –

• Vitamins – Vitamin C, Vitamin A, Vitamin K, and Vitamin B
• Dietary fibers 
• Antioxidants – anthocyanins
• Minerals – magnesium, potassium, calcium, folate, zinc, and iron
• Carbohydrates 

Health Benefits of Blackberries

Blackberries have some impressive health benefits, like their taste. Research states that blackberries contain anthocyanins, a powerful phytonutrient and one of the highest antioxidant content of all fruits. Here are the best health benefits of blackberries –

1: Keep your heart healthy 

Blackberries contain various vitamins, minerals, micronutrients, and various phytochemicals that essential for our heart health. It is an excellent source of anthocyanins. One research study did show that a specific extract found in blackberry juice offered protective effects against heart disease.

The blackberry benefits also include the reduction in the process of oxidation of low-density lipoprotein (LDL) cholesterol by nearly 50 percent. Dark berries such as blackberries help reduce internal vascular inflammation. 

2: Help to strengthen your bones 

Blackberries are rich in calcium and vitamin K that helps your bone to be stronger and fight against osteoporosis. It also has a good dose of Ellagic acid that restores and rejuvenates bone because of its anti-inflammatory abilities. Cyanidin present in blackberries is a potent element to inhibit osteoclast formation. The osteoclast is a cell that breaks the bone cells, causing osteoporosis. 

Vitamin K in blackberries also reduces the risk of bone fractures due to bone thinning and easy bruising. 

3: Prevents cancer 

Blackberries are on the top when we thought of any fruit to prevent the deadliest disease like cancer. It is rich in antioxidants-anthocyanin helps in neutralizing free radicals that damage DNA that may lead to cancer. 

4: Diabetic management 

Blackberries are high in potassium and magnesium that manages the blood sugar spikes. It also contains dietary fibers that slow down the digestion time, resulting in the slow release of blood glucose that helps in preventing blood sugar spikes.

5: Good for gut 

Blackberries are rich in fibers that keep all digestive problems away. It contains soluble and insoluble dietary fibers. These fibers support healthy digestion as well as maintain a healthy cholesterol level. A cup of berries instead of fried snacks can be a healthy option as it makes you feel satiated for a long time.

Did you know that blackberries contain approximately 43-64 calories per 100 grams, which is obtained by roughly 3-4 blackberries? They are not only delicious but also a relatively low-calorie fruit, making them a healthy choice for snacking or adding to your meals.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

6: Fights skin problem 

When your diet is full of berries such as blackberries, your blood circulation automatically improves. Antioxidants present in blackberries help in decreasing the inflammation caused due to blocked pores. So, it may help in managing acne-related swelling and discoloration.

People suffering from psoriasis or eczema are often low in antioxidants levels in their bodies. Hence, consuming enough amount of blackberries may help. It also works as an anti-aging fruit. 

7: Boost your brain 

Consumption of blackberries is associated with memory improvement. According to research published, People who eat two servings of berries a week have a 23 percent less chance of developing Parkinson’s disease than their peers due to the presence of flavonoids in it. Blackberries help prevent cell damage from molecules released by toxins and alter the brain neurons. 

8: Healthy pregnancy management 

During pregnancy, a woman needs to consume a lot of nutritious food like folic acid is one of the nutrients. Blackberries are rich in folic acids and other nutrients that are essential during pregnancy. Also, rich amounts of calcium, iron, magnesium, and phosphorus result in the healthy bones of a pregnant woman.  

Based on my experience, I have observed that consuming blackberries can offer potential health benefits due to their high level of phenolics. These natural compounds found in blackberries have been associated with antimicrobial and antiviral activities, that may help protect against certain chronic diseases. Including blackberries in your diet can be a rewarding way to boost your nourishment!

Dr. Rajeev Singh, BAMS

Healthy but Tasty Ways You Can Add Blackberries to Your Diet

Healthy eating can be tedious but who said it can’t be fun? Here are some simple ideas for you to add blackberries to your daily diet and enjoy them to their fullest!

• Make a delicious smoothie bowl with yogurt and berry mix  
• Jazz up your regular cereal with some tasty blackberries
• How to make your children eat their fruits? Simple, make them drink it instead. Make a healthy blackberry milkshake.  
• Your sweet tooth cravings can be healthy too. Add a generous topping of blackberries to your pancakes and have them any time of the day!
• Blackberries go with savoury dishes too! Cook up a blackberry reduction and experiment with your favourite dishes.

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