It’s another splendid day to talk about the several health benefits of blackberry.
Just so you’d know, we’re not talking about Morus nigra, black raspberry, or dewberry. Other names for blackberry could be bramble fruit or just bramble.
Here is my list of the health benefits of blackberry.
1. Blackberry Gives Several Vitamins And Minerals
Blackberry is a good source of dietary fiber.
You can also get vitamins A, B1, B2, B3, B6, B9, C, E, and K.
For your daily minerals need, you’ll get calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
2. Improves Skin Health
Antioxidants and vitamin C are the keys to what blackberry can do for your skin.
It can help protect your skin from harmful UV rays.
It also prevents drying and premature aging of the skin.
Furthermore, vitamin C is an important nutrient in the production of collagen.
Another great food for improving skincare is black walnut. You can know more about black walnut’s health benefits here.
3. Blackberry May Help Maintain Brain Health
Regular consumption of berries like blackberry can help reduce or prevent memory loss caused by aging.
This research (Berry Fruit Enhances Beneficial Signaling in the Brain) can tell you more about it.
It’s’ said that the antioxidants in blackberry help in fighting free radicals that may cause damage to your brain cells.
Furthermore, blackberry is a good source of manganese. Manganese is considered to be vital to brain functioning.
4. Contains Powerful Antioxidants
Besides vitamin C that can act as an antioxidant in the body, blackberry also contains other flavonoids, flavonols, and phenolic acids.
Most notably, it contains anthocyanin.
Antioxidants fight free radicals that cause oxidative damage to your organs’ cells. Oxidative damage can lead to different chronic diseases.
Blackberry is considered to be one of the better sources of antioxidants according to this study (Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry).
5. Blackberry Is A Good Source Of Vitamin C
There are different data found on the internet about this but it’s roughly 25% to 50% of your daily vitamin C needs for every cup of blackberry.
Vitamin C is an important nutrient as it can help absorb iron, acts as an antioxidant in the body, fights the common cold, heal wounds, and regenerate the skin.
6. Improves The Immune System
You can find different nutrients in blackberry that support the proper functioning of the immune system.
In particular, it’s a good source of antioxidants, manganese, and vitamin C.
7. Blackberry May Improve Oral Health
Blackberry has antibacterial and anti-inflammatory qualities that can be beneficial in maintaining or improving your oral health.
In this research (Antibacterial Effects of Blackberry Extract), it will tell you that it can be helpful against gingivitis and periodontitis.
8. Is Good For The Bones
The collection of nutrients in blackberry helps keep your bones healthy and strong.
We all know about calcium and its relationship with the bones. The lesser-known magnesium helps with the absorption of calcium and potassium in the body.
9. Blackberry Is A Good Source Of Fiber
Consuming blackberry regularly may improve your fiber intake.
If you have a low-fiber diet, it may cause different problems in your body.
For example, you may experience bloating, constipation, and stomach pain. A study (Dietary fiber intake and risk of cardiovascular disease) even suggests that it can increase your risk of heart disease.
Here are some other benefits of having a high-fiber diet.
- A regular bowel movement.
- Helps with weight loss.
- Improved cholesterol levels.
- Improved digestion.
10. Is Good For The Eyes
Blackberry contains lutein that helps protect the eyes from ultraviolet radiation.
Its antioxidant contents are useful against cataracts, macular degeneration, and night blindness.
11. Blackberry Has Anti-inflammatory Qualities
Blackberry has natural anti-inflammatory qualities that may help with chronic inflammations.
This study (Antioxidant and anti-inflammatory in vitro activities of phenolic compounds from tropical highland blackberry) shows blackberry as having anti-inflammatory and antioxidant activities.
12. Is A Good Source Of Vitamin K
Blackberry is also a good source of vitamin K.
Vitamin K is important as it promotes blood clotting and plays a role in bone metabolism.
13. Blackberry Helps Regulate Menstruation
If you have often issues during your menstrual period, you should consider eating blackberry.
Vitamin K in this fruit helps regulate hormone functions and may reduce cramping pains.
It’s also a blood-clotting vitamin that can prevent excessive bleeding.
Some studies suggest that calcium and manganese can help alleviate some PMS symptoms. They can both be found on blackberry.
14. Is A Good Source Of Manganese
Eating blackberry can add to your daily manganese needs.
Manganese helps with the development of bones and improves the immune system.
It can also help in the metabolization of amino acids, carbohydrates, and cholesterol.
15. Blackberry May Improve Cardiovascular Health
Eating blackberry can be good for your heart.
Vitamin K found in this fruit helps prevent the hardening of the arteries.
Its antioxidants protect your heart from chronic heart diseases.
To add more, blackberry has anthocyanins that can help protect the blood vessels surrounding your heart.
Conclusion
These are the several health benefits of blackberry.
I like eating blackberries. I guess most berries taste delicious and are great for snacks or dessert.
Since blackberry has anti-inflammatory qualities, this will be my favorite health benefit on the list.
Which one is yours?
Please ask first your doctor or medical professional if it’s ok for you to consume blackberries. This is just to be on the safe side.
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Thank you!