The higher fibre content of blackberries along with the presence of magnesium stimulates the blood pressure and also reduces the chances of heart attacks. Here’s how to grow and harvest blackberries … Blackberries are an excellent source of vitamin K. This is a necessary nutrient for blood clotting, which is essential for proper wound healing. Blackberries do best if the soil pH is slightly acidic, somewhere between 5.5 and 7.0. In addition, another function of the anthocyanins (remember the polyphenol antioxidant that is so effective against cancer?) Try searching for the freshest, best produce between August and September. If you have diabetes, the key to maintaining your blood sugar is to use portion control. Feel free to mash the berries with a fork or potato masher for a smoother consistency. Healthy consumption of vitamin K is also linked to healthy blood pressure levels, reduced inflammation in cells that line blood vessels (both veins and arteries) as well as a lower chance of heart attack. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) Eating Blackberries is Good for Your Skin Many of the health benefits of blackberries can be attributed to their strong antioxidant properties, but the anthocyanins and other antioxidants in blackberries can also help keep your skin young-looking by neutralizing wrinkle-causing free radicals. A 1-cup serving of blackberries contains 62 calories, 1 gram of fat, 2 grams of protein and 14 grams of carbohydrates, including 8 grams of dietary fiber. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! For a lunch salad or appetizer full of antioxidants and flavor, try our Blackberry Lemon Salad (with a homemade salad dressing you’re definitely going to make again). Each individual blackberry, when ripe, is made up of 20-50 single seeds known as drupelets that are small, juice-filled and a deep purplish black. With an ORAC score of 5,905, these tiny fruits deliver a powerful punch of antioxidants with each bite, helping you fight disease, boost immunity and maintain premium health. The complexity of current species of blackberries means that there’s no way to separate out the original. Blackberries are one of those incredible foods that can be used in an almost unlimited number of dishes. Vitamin C is integral to collagen formation... 2. One of my favorite things to find is the intersection between delicious food and incredible health benefits. Blackberries also show antibacterial activity, another function by which they protect your body from disease. Blackberries are a native plant in the U.S., which is one reason they are so hardy. Health Benefits 1. Low in Calories and Fat. Blackberries are an “aggregate fruit,” meaning they have merged many plant ovaries in their formation. Blackberries make for a tasty and healthy snack. It promotes collagen production, decreases the instance of dry skin and may even prevent premature aging of the skin. The best time to plant bare-root blackberries … Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. Upright types don't need staking and generally do better in the South than trailing ones. Blackberries usually grow as drupelets (a cluster of fruits), quite like a bunch of grapes. Papain: Beneficial Enzyme or Commercial Fad? Homegrown blackberries are a revelation. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Black Raspberries, also known as "black caps" are a very healthy food; packed with anthocyanins! The leaf, root, and fruit (berry) are used to make medicine. They can reduce the impact of oral infections by targeting infected cells while leaving other cells untouched, making them a potentially powerful agent to treat infection. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. The reason for this is most likely due to the rich antioxidants found in the blackberry. It’s important to buy blackberries organic whenever possible, as this is the best way to maintain their nutrient integrity when using them in a variety of scrumptious dishes. Some people may experience mild allergic reactions when consuming blackberries, so if you notice a swelling or itching of your hands, mouth or lips upon eating the fruit, it’s best to discontinue use immediately. Find out more at urbanwellness.co.uk. Eating blackberries around the time of a menstrual cycle can help minimize cramps and other PMS symptoms. (17). In addition to protecting your cells, these plant compounds may reduce disease risk ( 2 , 3 ). The large amount of vitamin C in blackberries can help protect your skin from ultraviolet rays and may even lessen the appearance of wrinkles. Our team aims to be not only thorough with its research, but also objective and unbiased. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. 1 cup of blackberries, not packed down weighs about 140 grams. If you struggle with painful symptoms of PMS, one solution might be to introduce more blackberries into your diet. 6. The USDA says 1 cup of blackberries has about 62 calories. Looking for a breakfast treat? Similar to the health benefits of blueberries, this delicate berry contains at least a third of the daily recommended value for four important nutrients and has been found to fight everything from premature skin aging to aggressive cancers. The Truth About Oats & Gluten, Dangers of Energy Drinks + Healthy Alternatives to Boost Alertness, 47 Terrific Leftover Turkey Recipes for After Thanksgiving, Eucalyptus Leaves Benefits, Uses & Side Effects (Plus How to Grow), 30.2 milligrams vitamin C (50 percent DV), 28.5 micrograms vitamin K (36 percent DV), 0.4 milligram vitamin B5/pantothenic acid (4 percent DV), 31.7 milligrams phosphorus (3 percent DV). Key Point: Blackberries are an excellent source of fiber, vitamin C, K1, and manganese. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Subscription offer: save 44% and receive a brand-new cookbook. Due to the content of flavonols , blackberries are considered as heart healthy fruits. In Christianity, sources indicate blackberries were used to symbolize spiritual neglect or ignorance. The seeds inside the drupelets possess high nutritional value. Vitamin K serves to stop the hardening of arteries by carrying calcium out of them and preventing buildup that can lead to serious diseases. An animal study by the Nutritional Neuroscience Journal found that including blackberries regularly in the diet improved both motor and cognitive function which could provide benefits in humans with more research. An extract of the blackberry fruit generally protects the skin from UVB damage through antioxidant activity. Buying and storage tips: Like most berries, blackberries are seasonal in late spring and summer. Blackberry fruit has many uses for health. Vitamin K may also be a factor in the anti-cancer properties of blackberries. The vitamin C in blackberries is important for growing and repairing tissue all over the body. Once again, this is attributed to increased polyphenol concentration in the blood. When selecting your blackberries (if you’re fortunate enough to be able to pick them wild), look for fruits that are shiny and firm. Store them in the fridge, but not the crisper, and eat within a few days. While there is no single ‘superfood’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. The traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks was for healing numerous health conditions that ranged from mild infections to … They’re more like peaches or almonds, which are known as drupes. Blackberries are found in a large number of varieties and species all over the world, and no one can truly pinpoint the “original” variety. If you often feel like you could use a quick boost in ... Turkey is a nutritional powerhouse, so you want to make sure to ... You may already know that eucalyptus oil is recommended for treating a ... Apple Cider Vinegar Benefits and Uses (30!). Select plump, firm, fully black berries. Blackberries are a good source of fiber and essential vitamins and minerals and have a number of potential health benefits. Improve and Maintain Brain Function. May Prevent and Slow Growth of Cancer. are clickable links to these studies. The blackberry is an edible fruit of a multitude of plant species in the genus Rubus of the rose family, just like the raspberry and dewberry.To learn more, watch this video on the 7 Health Benefits Of Blackberries. The incredible nutrient load of blackberries makes them a remarkable candidate... 3. (4), A study from UCLA in 2006 investigated the effects of six different berry varieties, including the blackberry, on the growth of oral, breast, colon and prostate cancers. Preliminary studies focused on motor skills and short-term memory retention find that blackberries have great potential in increasing brain performance, like many other berries high in antioxidants, which is why berries are among some of the top brain foods. Once again, the heroes of this story are the anthocyanins in blackberries. Keyboard - BlackBerry is known for its excellent physical keyboards. Fiber plays a big role in our furkids’ digestive processes. They’re packed with vitamin C. That’s half the daily recommended value. They’re high in fiber. Take a look at our infographic to find out what counts as 5-a-day. & detox juicing guide. One serving of blackberries has over a third of the daily recommended value of vitamin K, which plays a part in helping prevent and fight prostate, colon, stomach, nasal, oral and liver cancers. Around 10 blackberries count towards one of your five-a-day. From salads to desserts, blackberries are a favorite for every part of your meal. Because of the importance of manganese transmission in the brain, a manganese deficiency is linked to brain conditions like epilepsy. These fruits also found their place in ancient folklore as symbolic representations of a large number of things. (12). If you have any concerns about your general health, you should contact your local healthcare provider. (9, 10), An example of the blackberry’s ability to fight inflammation is in its protection against stomach ulcers. Blackberries contain the mineral manganese which plays an important role in brain function and deficiencies have been found to increase the risk of conditions such as epilepsy. That’s a problem: A low-fiber diet has been... 3. It’s related to various forms of heart disease and associated with a high risk of heart failure or attack. One of the most widely researched health benefits of blackberries is their... 2. Skin health isn’t all about preventing wrinkles, though. According to the University of Maryland Medical Center, vitamin C … While the cause of cancer is complex and different for every person, the mutation of DNA and healthy cells in particular is what seems to lead to the growth of this disease, so eating antioxidant-rich foods, such as blackberries, helps suppress this mutation. Discover Arthritis Research UK’s top 5 diet tips to ease arthritis. This nutrient presents in blackberry that aids in tightening tissues. Specifically, anthocyanin (a particular polyphenol) is found in high concentrations in this fruit. Blackberries can be eaten fresh or used in cooking, and whilst there is no specific research over which is best, cooking does appear to reduce antioxidant status. (18), Related: 9 Health Benefits of Juniper Berries. Nutritional benefits of blackberries. Each of the six berry extracts prohibited cancer growth to some degree, urging researchers to continue looking into the impact these berries can have in treating cancer. Although blackberries function as a fruit, they aren’t very similar to other berries in composition. So now let’s move on to know more and more about the health benefits of blackberries. According to SmartPublications.com, these berries contain a significant serving of phytochemicals, vitamins, minerals, and fiber that are important to healthy function of the body’s various organs. People who have a history of cancer should avoid teas made from blackberry leaf or root. And for those of us who can’t resist a healthy dessert, why not try this recipe for Vegan Blackberry Peach Ice Cream? Fresh strawberries, blueberries, blackberries and raspberries all have scores below 40. (7) It’s crucial to get the proper amount of manganese in your diet in order to keep your synapses firing correctly. One study found an 88 percent reduction in the stomach ulcers of subjects given extracted ellagitannins (a type of antioxidant) from blackberries, due to the reduced inflammation of the mucosal lining of the stomach, as well as a drop in the oxidative stress that was also partially responsible for the ulcers. (13). See our website terms and conditions for more information. As well as being an excellent source of anthocyanins, one research study did show that a specific extract found in blackberry juice offered protective effects against heart disease. A study published by the Nutrition & Cancer Journal also found that certain fresh blackberry extracts may help to prevent tumour growth and spread of cancer, although more research is required. Read more about what to eat for a healthy heart. It also seems that blackberries and extracted compounds from them have the ability to protect brain cells from degeneration. Currently, Mexico is the largest exporter of blackberries. Health benefits of blackberries 1. Aside from this, all other minerals are present in small low concentrations. The vitamin K in blackberries is important for the health of your entire cardiovascular system. (21) In mid-Mediterranean literature, writers insisted Christ’s crown of thorns was made from blackberry runners and that the deep color of the juice represented the blood of the Savior.