Blackberries offer many health benefits. They’re full of vitamins and minerals like C, K, and manganese, high in fiber, and may boost brain health.
Read on to learn more about their benefits.
Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Blackberries have impressive health benefits, too.
1. They’re packed with vitamin C
Just one cup of raw blackberries has
- heal wounds
- regenerate the skin
- reduce free radicals (molecules released by toxins) in the body
- absorb iron
- shorten the common cold
- prevent scurvy
More research is needed, but some
2. They’re high in fiber
Most people don’t get enough fiber in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a
A high-fiber diet may help you:
- reduce cholesterol
- promote regular bowel movements
- manage blood sugar levels by slowing the rate of sugar absorption
- make you feel fuller for longer after eating
- provide fuel to nourish healthy gut bacteria
For such a tiny berry, blackberries are high in fiber. One cup of raw blackberries has almost
3. Great source of vitamin K
Vitamin K is the reason why you don’t bleed profusely when you cut yourself: It helps your blood clot. Vitamin K also plays a role in bone metabolism. Vitamin K deficiency may lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or in the urine.
Just one cup of raw blackberries provides almost
If you take blood thinners, make sure to eat a consistent or reduced amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods. Speak to your doctor regarding the amount you can eat.
4. High in manganese
You don’t hear as much about manganese as other minerals, but it’s vital to healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol.
Like vitamin C, manganese plays a key role in the formation of collagen. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
Manganese may help prevent osteoporosis, manage blood sugar levels, and reduce epileptic seizures.
One cup of raw blackberries contains
You’re unlikely to get too much manganese in food amounts, though, unless you have a condition that prevents your body from eliminating excess manganese, like chronic liver disease or anemia.
5. May boost brain health
Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.
The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.
6. Helps support oral health
According to a
Researchers caution more study is needed, but suggest blackberry extract may help prevent and control gum disease and cavities.
Blackberries are a great option to satisfy your sweet tooth if you want to lose weight or you’re on a low-carb eating plan.
Blackberries also have a low glycemic index (GI), coming in at 25. GI ranks how carb-containing foods may impact your blood glucose response. A rating of 55 or lower is considered less likely to spike blood sugar levels.
Glycemic load (GL) takes into account the GI as well as the grams of carbohydrates in a typical serving. GL is considered to be a more accurate assessment of how a food can impact blood sugar. Blackberries’ GL is only 4, which is very low.
There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
While more studies are needed to determine whether blackberries definitively fight cancer and help prevent heart disease, the research so far is exciting. We do know there’s substantial evidence to support a plant-heavy diet for cancer prevention as well as many other benefits.
Enjoy blackberries and their benefits in a smoothie, a yogurt parfait, or atop a green salad.