Embraced by ancient Greeks, Europeans, and Native Americans as a symbol of health and vitality, the Blackberry is a remarkable fruit with a rich history. Despite its modest size (measuring only 3-4 cm), this tiny, juicy, and delectable fruit packs a powerful nutritional punch, earning it the status of a nutritional powerhouse. Renowned for its myriad health benefits, blackberries have become a staple in medical recommendations by healthcare professionals.
This wonder fruit, celebrated for its medicinal properties, has a long-standing history deeply rooted in Western culture. As a testament to its significance, blackberries are highly regarded for their health-enhancing qualities. The time-tested reputation of the Blackberry invites a closer look, urging us to appreciate the wealth of goodness packed within this unassuming yet extraordinary fruit.
Until now, we barely knew about the health benefits of this fruit, but thanks to medical research, we are now well-informed. Once you go through these ten excellent health benefits, you can’t longer ignore this fruit.
1. Fights Deadly Diseases
Cancer: Regular consumption of blackberries can prevent a few types of cancer cells. The fruit is known to have ellagic acid, which is effective against cancer prevention. In addition, it is exceptionally rich in antioxidants, especially anthocyanin, which helps reduce or neutralize the free radicals. Free radicals in our body are known to damage DNA. Therefore, by preventing DNA damage, the carcinogenic behavior of our body could be lessened.
The research, led by Dr. Minna Rahnasto-Rilla, observed that anthocyanin seems to decrease the activity of carcinogenic genes and elevate the function of cancer-preventing genes. (1)
Diabetes: Though it is one of the most common diseases globally, it can be lethal. Blackberries, with their high potassium and magnesium levels, prevent spikes in insulin levels. In addition, this fruit is high in fiber content. High fiber content slows down the digestion time, resulting in the slow release of blood glucose. Thus preventing blood sugar spikes. That is why it is also known as one of the low glycemic index foods. Those people who have diabetes usually are at risk of heart disease. So, it is a double delight for diabetes patients.
They work even better when consumed with a teaspoon of honey. Even blackberry leaves can be chewed for diabetes control. (2)
Heart Diseases: Nutritional epidemiology has enough evidence of the cardioprotective effects of consuming fruits and vegetables high in fiber, micronutrients, and various phytochemicals. Blackberries are rich in all these.
The free radicals produced in our bodies are responsible for numerous health problems, including deadly heart diseases. The antioxidants and phytochemicals in blackberries rid your body of these free radicals, reducing heart problems. The amount of polyphenol in blackberries makes them the right choice for cardiovascular disease patients. (3)
According to various clinical studies conducted in the USA, blackberries showed a considerable decrease in blood LDL (low-density lipid) level.
2. Fights Skin Problems
Who does not want her skin to be healthy and youthful? The best foundation you can wear is your glowing and lovely skin. Here, blackberries are your best friend.
Gives a peachy glow to your skin: Your blood circulation automatically improves when your diet is high in blackberries. It increases blood circulation due to improved heart health. Your heart pumps the blood all through the body, thus delivering nutrients and oxygen to the cells. At the same time, it also takes away the waste from the skin cells. Hence, it gives you the desired glow you have always aspired for. (4)
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Acne: The high antioxidants present may help decrease the inflammation caused by blocked pores. So, it may help in managing acne-related swelling and discoloration. However, there is no direct research that proves blueberries help in reducing acne.
UV Protection: We know what harmful UV rays the sun can produce. The ellagic acid in blackberries prevents skin cancer caused by UV rays.
Aging: Blackberries are a rich source of vitamin C and anthocyanin, potent antioxidants that kill free radicals produced in our body through oxidation. These free radicals are known to damage skin cells and cause premature aging. Thus, blackberries can slow down the aging process.
With age, your body starts losing the ability to fight free radicals. This leads to higher free radicals in your body, damaging skin cells and causing wrinkles and pigmentations.
Psoriasis and Eczema: It is found that people suffering from these problems often have low antioxidant levels in their bodies. Hence, consuming blackberries may help in reducing swelling by lowering oxidative stress.
Strong tea made of blackberry leaves can be applied externally on eczema to speed up the healing process.
Also Read – 10 DIY Anti-Aging Face Masks for Wrinkles You Should Try at Home
3. Boost Your Brain
Research in the Journal of Agriculture and Food Chemistry shows that consuming blackberries improves memory (5). However, memory loss is often an issue with aging due to lower antioxidant levels and excessive production of free radicals in the body.
The high content of antioxidants in blackberries fights free radicals, thus saving brain cells from getting damaged by free radicals. Therefore, there is less brain inflammation. Also, a healthy neuron communicates better and results in reversing memory loss.
According to research published, “People who eat two servings of berries a week have a 23 per cent less chance of developing Parkinson’s disease than their peers”. The reason for this is the presence of flavonoids.
4. Add to Your Oral Regime
A Journal of Periodontal Research study reveals that blackberries have antibacterial and anti-inflammatory properties against some oral bacteria. Thus helping prevent some of the said issues like gum diseases and cavities. (6)
The study reported a significant reduction in the activity of two bacteria that cause periodontal or gum disease. These bacteria are Porphyromonas gingivalis and Fusobacterium nucleatum. Moreover, blackberry extract also inhibited the growth of Streptococcus mutans. This bacteria is prominently known for tooth decay.
5. Healthy Bones for Stronger You
Blackberries are rich in calcium and help to strengthen bones and fight osteoporosis. Surprisingly, blackberries contain all those nutrients for excellent bones. It has magnesium, manganese, potassium, and copper in it. Vitamins K, Vitamin C, Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6, as well as folate. All are bone builders.
Notably, blackberries have a good dose of Ellagic acid that restores and rejuvenates bone because of its anti-inflammatory abilities. In addition, cyanidin is yet another potent element known to inhibit osteoclast. The osteoclast is a cell that breaks the bone cells, causing osteoporosis. Not only this but it is also known to promote osteoblasts(cells that build bone cells). Additionally, there is a bonus benefit, especially for women: Blackberries help regulate menstrual cycles.
6. Support a Healthy Gut
Embraced by ancient Greeks, Europeans, and Native Americans as a symbol of health and vitality, the Blackberry is a remarkable fruit with a rich history. Despite its modest size—measuring only 3-4 cm—this tiny, juicy, and delectable fruit packs a powerful nutritional punch, earning it the status of a nutritional powerhouse. Renowned for its myriad health benefits, blackberries have become a staple in medical recommendations by healthcare professionals.
This wonder fruit, celebrated for its medicinal properties, has a long-standing history deeply rooted in Western culture. As a testament to its significance, blackberries are highly regarded for their health-enhancing qualities. The time-tested reputation of the Blackberry invites a closer look, urging us to appreciate the wealth of goodness packed within this unassuming yet extraordinary fruit.
7. High in Fibre
Blackberries are a nutritional powerhouse due to their rich soluble and insoluble fiber content. In a 100-gram serving, blackberries provide a substantial 14 percent of fiber, showcasing their effectiveness in supporting overall health. This fiber regulates blood glucose levels and promotes a healthy cholesterol profile.
Functioning as a complex carbohydrate, fiber resists breakdown into smaller sugar molecules, slowing blood glucose release. This characteristic makes blackberries valuable to diets that effectively manage blood sugar levels.
Furthermore, the fiber in blackberries facilitates enhanced water absorption, contributing to the formation of bulkier stools that are easier to eliminate. This property promotes better digestion and regular bowel movements, making blackberries an excellent dietary choice for those seeking relief from constipation.
Incorporating blackberries into your diet introduces a burst of flavor and offers a natural and delicious solution to support your digestive health and overall well-being.
8. Help You Maintain Your Weight
Since they are high in fiber and liquid content, berries give you a sense of fullness. Further, they are low in calories to add to the ketogenic or low-carb diet. For example, 1 cup of blackberries has only 65 calories, as per the United States Department of Agriculture.
Interestingly, there may be something more going on regarding weight loss. A study published in August 2018 observed that “overweight and obese men in a small randomized, controlled trial who ate a high-fat diet along with just under an ounce of blackberries per day for a week burned more fat and had improved insulin sensitivity; compared with the control group.” Thus, it’s a win-win situation for all the ladies longing for beautiful skin and fascinating figures.
Also Read – Papaya Enzymes for Weight Loss: Benefits, Intake, and Potential Risks
9. For a Healthy Pregnancy
Often, during pregnancy, women are found to be deficient in their folic acid levels. Amazingly, blackberries are a source of folate. Folate is essential for optimal cell functioning and tissue health, reducing the risk of congenital disabilities in newborns. Besides this, the presence of Vitamin C and antioxidants elevates the immune response of the expectant mother. Moreover, rich amounts of calcium, iron, magnesium, and phosphorus result in the healthy bones of a pregnant woman. Thus, overall, make your pregnancy healthy. (7)
10. Other Benefits
Adding new cells: Magnesium, copper, manganese, and potassium present in blackberries help to produce new and healthy red blood cells (RBC) and white blood cells (WBC). Besides, magnesium is a miracle for our body as it creates energy, helps in protein formation, promotes healthy muscle movements, and improves nervous system functioning.
For a super immune response: Blackberries are a superfood for an excellent immune response as they have an abundance of vitamin C, phytoestrogens, various vitamins, and minerals. Daily intake of Blackberries helps fight against pathogens, resulting in protection from different infections and illnesses.
For hemorrhoids, dysentery, and diarrhea: The pulp of Blackberry is known for healing hemorrhoids. Boiling blackberries and drinking the strained liquid helps in treating dysentery and diarrhea.
Heal your wounds: Yet another wonder it can do is to heal your wounds. Blackberries contain astringent tannins in their leaves, so topical application of tincture of Blackberry leaves causes constriction of blood vessels that results in the cure of minor wounds. In addition, since blackberries have a good percentage of Vitamin Ki, they are known to help accelerate normal blood clotting.
Summary
There are certain things you must always keep in your mind whenever you come across blackberries:
- You save yourself from diseases like diabetes, cardiovascular issues, digestive ailments, and even cancer.
- You are adding glow to your skin by improving blood circulation and increasing the antioxidants level in your body.
- You are managing your weight.
- You are making yourself smarter and stronger with elevated brain functioning and healthy bones.
- You are on the way to become a superwoman with a super immune system.
- You are further giving a boost to your oral health regime, getting rid of all the tooth and gums problems.
Frequently Asked Questions (FAQs):
Is There Any Side Effect Associated With Blackberries?
They are safe to consume and do not cause any side effects. But make sure you are not allergic to them. Also, point out that canned blackberries may contain added sugar or some preservatives. This can result in adverse health effects. Always choose fresh and non-processed berries. However, it would be best to be cautious about the intake of blackberry leaves. Large intake may spike tannins in your body and may result in stomach complications like nausea and vomiting. You may add milk made of blackberry leaves to your tea to neutralize the effect of tannins.
How Many Blackberries Do I Need to Eat?
Having 1 cup of blackberries daily is healthy. A 2-cup serving is about 148 grams. Follow moderation in your food intake. Neither deficiency nor excess food is good.
How do you include more blackberries in your diet?
Add blackberries to your breakfast, in your porridge or fruit smoothie. Also, you can add blackberries to your salad with some yogurt. You can even make your desserts healthy by adding blackberries like apple and blackberry pies.
How to Freeze/Store Blackberries?
It would be best if you rinsed them properly first to dislodge any dirt or bugs. Next, drain them and dry them. Now, please put them in ziplock bags or vacuum sealer bags. Now, please keep them in the freezer. Once they are frozen, remove as much air as possible and seal the bag.
References –
- “Could berries help to fight cancer?” – medicalnewstoday.com
- “Diabetes and Fruit” – webmd.com
- “Berries: emerging impact on cardiovascular health” – ncbi.nlm.nih.gov
- “8 Surprising Blueberry Benefits for Your Skin” – healthline.com
- “Strong scientific evidence that eating berries benefits the brain” – acs.org
- “Antibacterial Effects of Blackberry Extract Target Periodontopathogens” – ncbi.nlm.nih.gov
- “Folic Acid: The Vitamin That Helps Prevent Birth Defects” – health.ny.gov
