Blackberries are one of the healthiest foods you can consume and are a delicious summer treat.
One of the foods highest in antioxidant content is blackberries. In fact, blackberries have a 20% greater Oxygen Radical Absorbance Capacity (ORAC) than farm-raised blueberries, which is a measure of a food’s antioxidant capacity.
Blackberries, like blueberries, are full of phytonutrients, or plant nutrients, which have a long list of anti-inflammatory and antioxidant properties.
Enhanced brain activity
Anthocyanins are well known for their capacity to penetrate the blood–brain barrier and enhance cognitive performance as people age. Blackberries and blueberries have dark blue or black colouring in their skin due to anthocyanins (color).
Reduced blood pressure-
Increased consumption of berries high in anthocyanins has also been linked to decreased blood pressure and a lower risk of heart attacks.
Anthocyanin consumption, for instance, has been linked to significantly lower (systolic) blood pressure, according to a UK study. Three servings of berries high in anthocyanins per week were found to reduce the risk of heart attacks by 34%, according to the Nurse’s Health Study, which tracked participants’ anthocyanin intake over the course of 18 years.
Cancer-fighting-
Anthocyanins have been demonstrated in laboratory experiments on a variety of cancer cells to inhibit cancer cell growth, activate detoxifying enzymes, and cause cancer cell death. The ideal intake of anthocyanins needs to be determined by additional human studies.
Fewer calories-
Blackberries that are still fresh and juicy are 88% water. Fresh blackberries make a tasty snack that will keep you hydrated on sweltering summer days.
It’s a fantastic technique to maintain your weight as well. Blackberries have only 64 calories per cup.
Blackberries have one of the lowest sugar content of any fruits. They are therefore a fantastic option for those who are diabetic or watching their sugar intake.
Rich in fibre-
Blackberries are low in calories and high in fibre. Therefore, despite consuming minimal calories, you feel satisfied.
Blackberries include a remarkable 7.9 grammes of fibre per cup. (Compare this to baked beans, which provide 6 g of fiber per half-cup, or to three cups of popcorn, which include 3.5 g of fiber.)
Most people don’t consume the 25 to 35 grammes of fibre per day that are suggested. Consuming a lot of fibre lowers the risk of colon cancer and constipation.
Better Bones-
Manganese, a mineral essential to the health and strength of our bones and cartilage, is abundant in blackberries. At joints, cartilage covers the ends of the bones. This is what osteoarthritis causes to breakdown.
Blackberries also contain considerable amounts of vitamin C, another mineral essential for regenerating cartilage, in addition to manganese. It has been demonstrated that consuming 150 mg or more of vitamin C daily will lessen cartilage loss brought on by arthritis. The foods highest in vitamin C are strawberries, red peppers, and golden kiwis.
