How Blackberries are Good For Your Health
Nutrient Content
Vitamins
Excellent Source of:
- Vitamin C – 50%
- Vitamin K – 36%
Also a Source of:
- Folate – 8%
- Vitamin E – 8%
- Vitamin A – 6%
- Niacin – 5%
Minerals
Excellent Source of:
- Manganese – 47%
Good Source of:
- Copper – 12%
Also a Source of:
- Magnesium – 7%
- Potassium – 7%
- Iron – 5%
- Zinc – 5%
- Calcium – 4%
Other
Excellent Source of:
- Fiber
Good Source of:
- Omega 3s
Also a Source of:
- Antioxidants – Anthocyanin, tanins, quercetin
Nutritional info from (1)
How Blackberries Prevent Chronic Disease
Similar to other berries, blackberries are incredibly nutritious. A majority of their health benefits come from high antioxidant activity and their omega 3s.
How Blackberries Protect against Alzheimer's and Other Neurodegenerative Diseases
Berries are commonly studied for neuroprotective capabilities, or their capacity to protect neurons from damage and deterioration.
- Antioxidants: Berries are most notable for having one of the highest antioxidant capacities among fruit, second only to blueberries. (2,3) The antioxidants present in berries have been shown to protect against cellular damage that can result in Alzheimer’s.
- Omega 3s: Berries, such as blackberries, are some of the few fruit that provide a substantial source of omega 3 fatty acids. Specifically, they contain alpha-linolenic acid, which has been shown to increase the clearance of amyloid-β peptide, a hallmark of Alzheimer’s.
How Blackberries Protect against Cancer
Blackberries’ chemopreventative properties come from their antioxidants. One class of antioxidants present in blackberries that have received the most significant academic attention are flavonoids, specifically anthocyanins. Anthocyanins give blackberries their dark purple color. Flavonoids prevent the kind of damage to DNA that causes cancer. Further studies need to be conducted to confirm findings and strengthen the promising evidence of chemopreventative capacity of anthocyanins. (5)
How Blackberries Protect against Cardiovascular Disease
Daily fruit consumption is crucial for cardiovascular health. Berries, and their high levels of anthocyanins, have been shown to reduce cardio-metabolic risk factors like cholesterol regulation, antioxidant capacity, and glucose metabolism. (8)
- Fasting Glucose: As fasting glucose increases, your risk of heart disease and stroke goes up. Regular berry consumption has been shown to reduce fasting glucose levels. (9)
- Cholesterol: Studies have shown that berries not only reduce LDL cholesterol levels, but also raise good HDL cholesterol, which is significant for reducing risk of cardiovascular diseases. (10)
- Anti-Inflammatory: Chronic inflammation has been implicated as a risk factor for several cardiovascular diseases, including heart attack and stroke. Berries’ strong anti-inflammatory activity help to reduce risk of cardiovascular disease caused by inflammation. (11)
- Omega 3s: Omega 3 consumption is a great way to promote cardiovascular health. Being one of the best fruit sources of omega 3s, blackberries make a great choice for heart health.
How Blackberries Protect against Diabetes
Berry consumption has been linked to an inverse association with type 2 diabetes incidence and to improvement in insulin sensitivity. (12) Blackberries are also a great resource for weight loss, as they are an excellent source of fiber but provide very few calories. The fiber prevents blood sugar spikes by slowing digestion and filling you up quickly, which prevents overeating. (13)
Blackberries Promote a Number of Health Benefits
How Blackberries Promote Digestion
Berries are an excellent source of fiber. Therefore, they can help with several digestive issues and regulate movements. (13)
How Blackberries Promote Immune Health
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