Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Super Food of the Week: Blackberries

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A bunch of fresh blackberriesWhen 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:

Experiment and branch out with using blackberries in your favorite fruit recipes.

 

 

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Tags: Antioxidants , Superfood of the Week

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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