Food

7 Health Benefits of Blackberries

Blackberries are known to contain many nutrients that are beneficial to us in so many ways and here are some benefits known associated with these fruits. Some of the blackberries that most people love are sweet, healthy, and versatile and here they come. While lots of people have opted for some other standard berries like strawberries and blueberries, blackberries are a good source of some nutrients, and beneficial qualities that make it essential to include the berry in our diet.

 

So keep on scrolling down and read all the benefits that you get out of including blackberries to your everyday meals !One of the essential nutrients to enhance good health which blackberries possess is antioxidants. 

 

Free radicals and oxidants are poisonous elements said to harm the body while antioxidants are substances that possess the ability to abate or reduce the impact of these dangerous molecules. Blackberries are richer in antioxidants than most of the other fruits; even taking one cup of blackberries will be enough. This makes them an effortless approach to increase the intake of antioxidant containing foods in a given meal plan.

May Improve Brain Health

Blackberries among these fruits have the following benefits which are crucial to the overall wellbeing of the brain. These compounds include anthocyanins that have the ability to protect neurons and brain cells, catechins and other polyphenols which are also known to be linked with neuroprotection.

 

These antioxidants enhance learning ability and capacity to retain learnt information. It also shields the cells of the brain from free radical damage, inflammation, iron induced toxicity and decreased blood flow or oxygen .Also, they make new neurons and can also improve the connectivity between the neurons themselves. 

Supports Heart Health

Recent studies have revealed that increasing blackberries in your diet may have positive effects on the health of the heart. Berries are rich in polyphenols that have been said to reduce several factors that lead to heart diseases. Soluble dietary fiber, magnesium, potassium and flavonoids called antioxidants that help to open or widen the blood vessels for better blood circulation.

The blackberries are also in compounds that have been proven to lower the LDL cholesterol levels while at the same time raising the HDL cholesterol levels .As little as 200 grams of fresh blackberries daily were shown to reduce both systolic and diastolic blood pressure.

May Assist in the Management of Diabetes

Some of these are eating habits that help to prevent a spike in blood sugar and insulin which are critical for those with diabetes or metabolic syndrome. The fiber as well as the polyphenols contained in blackberries assist the body to regulate diabetes; therefore, blackberries are functional foods that many can eat in order to stabilize diabetes.

Recent research on GI shows that blackberries have a low GI that does not cause a significant spike in blood sugar levels .Fiber also slows down the rate at which sugars in the berries are absorbed into the bloodstream, leading to unhealthy swings in blood sugar levels.

Blackberry anthocyanins also regulate the process whereby glucose is removed from the circulating blood and entered into body cells. Some initial research suggests that the extract of blackberry can help in the stimulation of the insulin creating cells and hence the sensitivity of the same.

Supports Digestive Regularity 

One of the most widespread ailments which are manifest in products of the Western diet are constipation, and often they appear because of the shortage of fiber. Green blackberries contain a lot of fiber – just one cup of fresh ones provide thirty grams of this substance, which is about one third of the recommended daily intake of fiber. Fiber that is insoluble and that is soluble are useful to the digestive system.

This type of fiber is not broken down in the small intestine therefore moves to the large intestine where it absorbs water thus increasing bulking of feces. This shortens the time that the food takes to take through the digestive track and it thus easy for it to be eliminated. These soluble fibers include pectin, gums and other that form a gel like matrix which traps waste and toxins so that they cannot be absorbed into the bloodstream. 

It also undergoes fermentation in the colon to generate other short-chain fatty acids that are beneficial. Other than the count of probiotic bacteria, blackberry fiber also supports the digestion of other nutrients for the healthy gut flora. Their antioxidants also help to decrease inflammation in the digestive tract for consumers who have gut issues such as leaky gut syndrome or IBS. 

Supports Oral Health

Along with being loaded with antioxidants and fighting cancer, blackberries also help for oral health by lowering the chances of getting cavity and treating gingivitis. Blackberries have shown antimicrobial and anti-inflammatory properties that are effective in controlling periodontal disease pathogens.

Intake of blackberries raw or even preparing them into infusions such as blackberry juice, wine, vinegar or tea also serves a good remedy to sore throat or mouth ulcers, among other diseases.

The seat itself is a high source of Vitamin E.

If you want to get more of your Vitamin E requirements in a convenient manner, then blackberries could well be what you are looking for. In a single cup of raw blackberries, there are over 4 milligrams of alpha-tocopherol which is about one quarter of Vitamin E recommended intake.

The antioxidant property of vitamin E serves to protect cell membranes from damage by environmental pollutants and free radicals. It is essential for skin health, joint function, nerve transmission, muscular contraction, red blood cell production and more. Vitamin E also exhibits synergistic effects with other antioxidants such as vitamin C to enhance their benefits.

As it is mentioned earlier, due to the low levels of Vitamin E in the diet, few can get the daily needed amount from food only, so blackberries help to fill in the gap.

Rich in Manganese

This dark fruit is among the foods rich in manganese, with blackberries being among the most concentrated sources of the mineral. A cup of tea offers nearly half of the manganese that you require for the day.

Manganese also activates plant polyphenol enzymes of antioxidant character through interaction with the former substance. It also plays a role in proper transmission of nerve impulses, regulation of blood sugar levels, aiding the process of wound healing, and reproductive health functions.

High in Vitamin C

Blackberries are also recognized by people as a great source of vitamin C, and, indeed, a cup of blackberries contains more than thirty milligrams of vitamin C. That translates to a shocking 51 percent of the Daily Value that is recommended by nutritionists.

Vitamin C works by acting as a free radical scavenger thus protecting from injury, pollution, smoke, and sick diets, as well as from vigorous exercise. Combining blackberries with other foods high in iron helps boost the amount of this nutrient that can be absorbed by the body.

Juicy Berry for any Diet Purpose

Having seen the many benefits that come with eating blackberries, you would likely want to include these fruits in your diet more often. Fortunately blackberries compliment all types of recipes ranging from sweet to savory options.

Of course fresh blackberries taste good when eaten raw under the same way like bananas or any fruit of our choice. But you can also incorporate them into smoothies, bake them into muffins or low-carb meals, mix with yogurt or chia pudding, stir in into fruits or spinach salads, or even use them for chutneys with meats.

The next time you see fat blackberries in the farmer’s market or the supermarket, go grab a container and feel free that blackberries are very healthy to be included in your diet. These tiny packages carry so many vitamins, minerals, and antioxidants that it can be quite easy to consume all the tangy berries that are bursting with so much flavor!

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