The antioxidants, vitamins, and minerals found in blackberries deliver a variety of health benefits. Antioxidants such as anthocyanins hold many anti-inflammatory and anti-microbial properties.(Web MD)
They’re packed with vitamin C! Just one cup of raw blackberries has 30.2 milligramsTrusted Source of vitamin C. That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels.(Healthline)
They are a rich source of fiber – A 100 g serving of blackberries contains 14 percent of the RDA of fiber. Fiber is a type of carbohydrate that the body cannot break down into smaller, sugar molecules, as it does with other carbs. Fiber plays an crucial role in regulating blood sugar levels and sugar consumption. There are two types of fiber in food, soluble and insoluble.
Soluble fiber dissolves in water, and it is associated with lowering blood sugar levels and helping a person maintain a healthy level of cholesterol. Insoluble fiber does not dissolve in water but supports healthy digestion. Blackberries contain both soluble and insoluble types of fiber. (MedicalNewsToday)
Blackberries are a lower-carbohydrate fruit. They’re considered a superfood that packs a major nutritional punch along with bright flavor and intense color. Blackberries contain beneficial compounds that may help protect against heart disease, cancer, and diabetes. (verywellfit)
They’re good for your immune system! “Blackberries have vitamin C, which absolutely helps with the immune system,” Smith says. “Just one cup of blackberries contains 30 milligrams of vitamin C, which is half the daily recommended value.” Chicken noodle soup may be your immunity booster in cold weather, but blackberries can be your warm-weather fix. (wellandgood)
Ongoing research has been examining the health properties of different berries, particularly for potential cardiovascular benefits.
A recent study specifically on blackberries was a randomized clinical trial featuring 72 participants with dyslipidemia (abnormally elevated cholesterol) and high blood pressure (20). Interestingly, the results showed that after eight weeks of blackberry consumption, the participants had improved concentrations of HDL, Apo B, CRP (a marker of inflammation) and lower blood pressure. (Nutrition Advance) (Nutrition Advance)
California biggest blueberry fan Tawnie travels to Critchley Farms in Kingsburg and whip up a batch of fresh blueberry lemon cookies.