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Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus.
See all posts »Super Food of the Week: Blackberries
When it comes to desserts, jellies,
jams, and wine you often think of more common fruits like strawberries
or grapes, but blackberries are gaining traction as a new
favorite. Low in calories and sweet to the taste, blackberries are one of my
favorite fruits! Some people avoid buying them simply due to their numerous
large seeds, but don’t let that deter you because this little fruit is loaded
with nutrients that benefit your health making blackberries my super food of
the week! (Plus, those seeds give the
blackberry one of the highest fiber contents of all fruits!)
Compared to other fruits and berries, blackberries are ranked one of the highest in antioxidant strength. They are packed full of antioxidants like
- anthocyanin
- tannins
- ellagic acid
- vitamins C and E
Blackberries are also high in vitamin K, folic acid, manganese, potassium and dietary fiber. Chew up those seeds because they are also full of healthful benefits. The seeds are rich in omega-3, omega-6, protein, fiber, and some antioxidants. For centuries, blackberries have been used as an herbal medicine for treating diarrhea and other digestive issues.
If that didn’t convince you to go buy some blackberries today, then how about this: Lab test have shown that cooking and processing won’t cause them to lose their antioxidant power, so jam away!
Other ways to try blackberries:
- Add them to your yogurt in the morning
- Put them in your smoothie
- Top them on a salad
- Eat as a snack
- Add to a whole grain cereal for a power packed breakfast
Experiment and branch out with using blackberries in your favorite fruit recipes.
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