Blackberries are packed with nutrients that are good for your health. They have lots of vitamins, minerals, and fiber. They taste great and offer many benefits for your overall health. Here’s more about why they’re so good for you, along with some ideas for including more blackberries in your diet.
Blackberries are not only tasty but also offer many potential health benefits. Here are six scientifically supported reasons to eat them.
1. Vitamin C
Blackberries provide a good amount of vitamin C, which is essential for many important functions in your body. Vitamin C helps with:
- Keeping your immune system strong
- Making collagen, which is important for skin health
- Producing neurotransmitters, which are chemicals that transmit signals in your brain
- Protecting cells from damage caused by harmful molecules called free radicals
- Supporting heart health and lowering blood pressure
- Boosting your immune system
- Reducing the risk of diabetes
- Increasing collagen production
- Shielding your body from oxidative stress
Some people believe that taking extra vitamin C might also help those with cancer. However, a review of 19 studies in 2019 found that there isn’t enough evidence to support this idea.
2. Full of fiber
A cup of blackberries contains around 7.63 grams of fiber, so having some berries in the morning can help you meet your daily fiber goal.
Fiber is really important for your health because it can:
- Regulate your blood sugar levels
- Keep your cholesterol levels low
- Make you feel full for longer
- Support good bacteria in your gut
- Help you maintain a healthy weight
- Keep your bathroom routine regular
3. Loaded with antioxidants
Blackberries have lots of antioxidants. These substances can shield your body from harm caused by reactive oxygen species (ROS), also known as free radicals.
By the way, when there’s an imbalance between the body’s antioxidant defenses and the buildup of these free radicals, it can lead to oxidative stress. This stress is linked to inflammatory conditions such as cancer, eye diseases, heart problems, and others.
4. Vitamin K
Blackberries have vitamin K, which is important for:
- Keeping bones healthy
- Supporting heart health
- Helping with cognitive function
Adults need about 90 to 120 micrograms (mcg) of vitamin K per day, and one cup of blackberries provides around 28.5 mcg. So, eating more blackberries can help you meet your daily vitamin K needs.
5. Blackberries may help improve heart disease risk factors
In a study from 2018, it was suggested that eating berries could lower the risk of heart disease. Berries have special compounds that might lower bad cholesterol (LDL) and raise good cholesterol (HDL). Research also shows that berries can help the heart because they reduce inflammation.
6. Improve insulin sensitivity
Eating more blackberries might help your body use sugar better for energy. This is important because if your body doesn’t use sugar well, it can lead to type 2 diabetes. In a study from 2018, overweight men were given a high-fat diet with either blackberries or a different food. After a week, the men who ate blackberries had better insulin sensitivity and fat burning. But, we still need more research to know all the ways blackberries can help.
How to add more blackberries to your meals:
- Eat them fresh: Choose ripe blackberries that are shiny, plump, and easy to pick.
- Check for freshness: Avoid berries with mold, slime, or a strange smell.
- Use them in various dishes: Sprinkle blackberries on ice cream, yogurt, or fruit salads. You can also include them in pies, jams, sauces, oatmeal, muffins, or chia seed pudding.
- Be cautious about allergies: While blackberry allergies are rare, some people who are sensitive to aspirin might have allergic reactions to blackberries. Check canned blackberries for added sugar or unwanted ingredients.
That’s it! Enjoy your berrylicious meals!
