Eat a handful of berries daily, especially blackberries, and you’ll be rewarded with incredible flavors and better health. They are suitable for both breakfast and dessert. Research shows that berries provide many beneficial effects, including improving cognitive health, preventing cancer, and lowering blood pressure.
By their very appearance, similar to nature’s candies, forest fruits, especially blackberries, should give you the confidence that they taste great, in addition to the beneficial effects. Bright colors indicate the presence of nutrients, especially antioxidants with anti-inflammatory properties, which can help protect the body from disease as you age.
Blackberries are a great option to satisfy your sweet tooth if you want to lose weight or follow a low-carb diet. One hundred grams of blackberries provides 35 calories, 0.6 l fat, and 6.5 carbohydrates. It is recommended to combine them with other sweet-sour or sweet fruits, dried fruits, honey, lean cheeses, lean fish, or lean meat.
Increase the daily fiber intake
Most of us don’t have enough fiber in our diet, and blackberries provide extra fiber. A diet low in fiber has been linked to digestive problems such as bloating, constipation, and stomach pain. According to a study cited by Healthline, not getting enough fiber can increase your risk of heart disease. A high-fiber diet can lower your cholesterol, help keep your blood sugar under control, keep you feeling full longer, and nourish healthy gut bacteria.
It is an excellent source of vitamin K
Vitamin K is why you don’t bleed profusely when cutting yourself; it helps your blood clot. Vitamin K is also essential in bone metabolism. Vitamin K deficiency can lead to thinning bones, bone fractures, easy bruising, heavy menstrual bleeding, and blood in the stool or urine. A single cup of raw blackberries provides nearly 29 micrograms of vitamin K, more than a third of the recommended daily intake.
It gives you extra manganese
Among minerals, manganese is essential for bone development and maintaining an effective immune system, and blackberries can provide you with almost half of your daily manganese needs. This mineral helps the body metabolize carbohydrates, amino acids, and cholesterol. All manganese prevents osteoporosis, maintains blood sugar at an average level, and plays a vital role in collagen formation. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
Why do nutritionists support the consumption of blackberries?
Blackberries offer protection against cardiovascular disease. They contain high levels of anthocyanins, which reduce inflammation and protect against cardiovascular disease. Frozen and canned blackberries also provide about seven grams of dietary fiber per one-cup serving.
Fiber helps keep your arteries and intestines clean and healthy, reducing the risk of heart disease. People with diabetes using medication should be careful about eating blackberries, as they can lower blood sugar. They can be enjoyed fresh or added to yogurts, syrups, sauces, juices, and pies. One cup a day is enough to get the health benefits. They can be consumed as a snack in the afternoon, but not overnight or before bed, because they can disturb sleep.
Blackberry juice has been used in animal studies, and it has been observed that it stimulates the activity of macrophages and alleviates lung inflammation. And Sittas draws attention to some adverse effects: Some people may have allergic reactions (oral allergy syndrome) when consuming blackberries: irritation of the oral cavity and eyes, gastrointestinal discomfort.
