Blackberries Are Very Good 8 Health Benefits You Should Know
If you’re looking to add some sweetness to your diet without sacrificing your health, try blackberries! Learn about their health benefits and how to incorporate them into your diet.
A healthy diet is not only good for your skin but also for your overall health. If you are not increasing your nutrient intake, you should add foods like blackberries to your diet. Rich in antioxidants and many other nutrients, blackberries are a low-calorie, low-carb, and low-fat superfood. They are also thought to help prevent heart disease and reduce the risk of cancer. Blackberries have many health benefits, so there is no reason not to include them as part of a healthy diet. So what are you waiting for? Add blackberries to your diet to enjoy all their benefits.
Nutritional value of blackberries
Fresh blackberries contain about 3 ounces of water, with the rest being healthy amounts of other nutrients. Blueberries are an excellent source of antioxidants and are rich in nutrients that are good for your health. According to the United States Department of Agriculture (USDA), one cup of blackberries contains:
- Calories: 43 grams
- Protein: 2 grams
- Fat: 0.49 grams
- Carbohydrates: 9.61 grams
- Fibre: 5.3 grams
- Sugar: 4.88 grams
- Iron: 0.62 mg
- Potassium: 162 mg
- Magnesium: 20 mg
- Calcium: 29 mg
- Sodium: 1 mg
- Zinc: 0.53 mg
- Vitamin C: 21 mg
- Vitamin K (phylloquinone): 19.8 µg
8 Health Benefits of Blackberries
1. May Improve Digestion
The best source of fiber, an important carbohydrate that supports regular digestion and prevents constipation. It not only improves digestion, but can also prevent other diseases, including heart disease. A study published in the British Medical Journal also revealed that not getting enough fiber can lead to heart problems. A diet high in fiber can help lose weight, prevent indigestion, and control cholesterol and diabetes.
2. Rich in vitamin C
Vitamin C is used to make an important protein called collagen, which is needed to build ligaments, skin, tendons, and nerves. According to the U.S. Department of Agriculture, blackberries contain about 21 milligrams of vitamin C, making them a good source. They can help you heal wounds, reduce the production of free radicals, absorb iron, and protect you from colds. According to the National Institutes of Health, vitamin C may reduce the risk of cancer by reducing oxidative stress in the body.
3. Improve your mental health
Eating blackberries is good for your brain too! According to a review published in the Journal of Agricultural and Food Chemistry, fruits like blackberries may improve brain health and help preserve memory. Studies have shown that berries contain substances that help protect the brain from free radicals and improve memory.
4. Strengthen immunity
A strong immune system protects you from serious infections, colds and coughs. Blackberries contain vitamin C, which is important for strengthening the immune system. Blackberries also contain vitamin A, which is believed to protect you from infections and diseases.
5. Good for oral health
If you want to add healthy foods to protect your teeth from damage, you should add blackberries to your diet. A study published in the Journal of Periodontal Research also found that they have antibacterial and antiviral properties that will protect you from oral health problems.
6. Good for the heart
Blackberries are a great addition to a healthy diet because they are high in fiber, potassium and antioxidant power. A study published in the Journal Life Sciences found that blackberries contain anthocyanins, fiber, and other substances, all of which help control heart disease.
7. Contains vitamin K
Did you know that a deficiency in vitamin K can lead to osteoporosis? Blackberries are a good source of vitamin K, so they can help prevent rashes, severe colds, and blood in the urine or stool. A study published in StatPearls found that a deficiency in vitamin K in the diet can also lead to diseases such as osteoporosis and heart disease.
8. Rich in antioxidants
Antioxidants are molecules that protect you from free radical damage. Blackberries are a good source of antioxidants, such as anthocyanins, which help reduce the risk of many diseases, including heart disease and some cancers. A study published in the Journal of Food Science and Technology found that antioxidants help reduce oxidative stress, which can be beneficial to your health.
Are there any side effects of blackberries?
Although blackberries are considered safe when consumed in moderation, there is no evidence that blackberries are safe when consumed in large amounts. However, some people should avoid blackberries to avoid side effects:
- People with sensitive stomachs experience nausea and vomiting.
- People who suffer from or are at risk of gastrointestinal disorders.
- Pregnant women and nursing mothers should not eat blackberries without consulting a doctor.