Health Benefits of Blackberries

Blackberries are a summer staple that is deep purplish-black juice-filled aggregate fruit (rather than a berry). Commonly found in the UK from June until November, they’re mostly grown in forests and hedgerows. Blackberries are a bunch of drupelets that are around 20-50 single seeds when ripe. They are mostly consumed fresh, and also processed into ice cream, jam, marmalade, and other confectionaries.

We get three different kinds of Blackberries known as erect, semierect, and the trailing types.

Trailing blackberries – characterized by flavorful fruit with excellent aroma and with fewer seeds than other species.

 Semierect types – characterized by thornless, erect, large, and vigorous canes that grow from a crown and arch to the ground.

 Erect types – characterized by plants that produce stiff, erect canes that are 1–4 m tall.

Also Read: Amazing Health Benefits of Apricot

The Goodness in Blackberries

 Blackberries contain a wide array of important nutrients including potassium, magnesium and calcium, as well as vitamins A, C, E and most of the B vitamins. They are also a rich source of anthocyanins (a blue, violet, or red flavonoid pigment found in plants, which have been reported as having the capacity to lower blood pressure, improve visual acuity, reduce cancer cell proliferation, inhibit tumour formation, prevent diabetes, lower the risk of CVD modulate cognitive and motor function. These are also reported to have anti-inflammatory and anti-bacterial activity.) which gives blackberries their deep purple colour.

Phenolic acids and flavonoids are phytochemicals common in all species of berries, and especially in blackberries, and may be the compounds that give this fruit its specific health-promoting effect. The compound with antioxidant activity contained by blackberries help the human organism to fight against infectious diseases.

When ripe, Blackberries have a deep inky shiny surface with purple highlights. They are succulent, soft, and juicy. Their flavour is sweet, slightly tart, with earthy undertones. When picked fully ripe they are very sweet with no trace of bitterness. Unripe blackberries often make their way into grocery stores because they ship better and store longer.

Blackberries and black raspberries are often confused with each other because they look similar.

Health Benefits of Blackberries

There are truckloads of health benefits that blackberries carry. Let’s discover some of the most important boons that these tiny juice-filled black balls have in them.

Antioxidant Properties

Blackberries contain a great number of powerful antioxidants which protect the body in multiple ways. The phenolic acids, flavonoids, and flavonols, particularly Anthocyanosides that are in blackberries fight the harmful oxygen-free molecules and counteract their action.

Researcher Wang SY of Beltsville Agricultural Research Centre in a study has concluded blackberries to have the third-highest ORAC – [Oxygen Radical Absorbance Capacity] (antioxidant capacity) fruit.

Anti-cancer Properties

Blackberry fruit is effective in fighting against lung cancer, colon cancer, and oesophagal cancer. The micro-nutrients present in blackberries exert a chemo-preventive effect and prevent the proliferation of malignant cells.

Blackberry extracts inhibit carcinogenesis and associated cell signalling. It also possesses chemopreventive effects, according to a study.

Due to Anthocyanin present in blackberries, they can initiate anti-cancer activity- mentions a book named ‘Cancer Uncensored’ by Christopher C. Evans.

Prevents Endothelial Dysfunction

In this condition, the large blood vessels on the heart’s surface constrict (narrow) instead of dilating (opening).

Blackberries provide protection against endothelial dysfunction. Blackberries contain components such as cyanidin-3-O-glucoside, which fight oxidative activity and help in normalizing multiple critical factors implicated in such conditions.

 It also reduces DNA damage and fights against vascular failure.

Enhances Cognition

Blackberry helps to improve the cognitive functions of the body. The polyphenolic components present in blackberries help slow down the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Having blackberries regularly will enhance your memory and improve your behavioral and neuronal functions.

Improves Digestion

Insoluble and soluble fibers both are essential for the perfect functioning of our digestive systems. Blackberries are a great source of both fibers.

The insoluble fiber in blackberries helps the large intestine to absorb water better and it adds bulk to the stools. This helps better bowel movements, freedom from constipation, and better digestive health.

For Better Immunity

Because of the phytoestrogens, vitamins, and minerals present in blackberries, they upgrade your immune system. You can easily fight pathogens and protects the body from infections and other fatal illnesses when you take blackberries regularly.

For a Healthy Heart

Blackberries are perfect for your heart. The presence of flavonols such as anthocyanins in blackberry makes it a heart-friendly fruit. Also, the magnesium and fibre present in blackberries prevent the arteries from getting blocked and improves the flow of blood in the heart. This reduces the risk of various heart diseases such as stroke and atherosclerosis and maintains cardiovascular health. Magnesium, in blackberries, also helps in regulating the blood pressure and helps you fight against cardiac arrhythmia and irregular contraction.

For a Healthy Skin

Blackberries can be considered as a yummy medicine for gorgeous skin, according to Allison Tannis a leading Canadian nutritional scientist. She wrote a book titled ‘Feed Your Skin, Starve Your Wrinkles. Nutrients like vitamin C, vitamin E, and other potent antioxidants present in blackberries make it so skin-friendly. Vitamin E helps with the fat in your skin and that keeps the skin from wrinkles. Also, it keeps your skin toned and tightened as vitamin C present in blackberries is helpful in the formation and strengthening of the connective tissue which is the collagen structure.

For a Healthy Eyesight

Blackberries are also eye-friendly. It protects the eyes from ultra-violet radiations, because of a pigment called ‘lutein’. Lutein forms a protective pigment called macula in the area behind the retina and prevents it from the damage caused by oxidative stress and high wavelength light radiations. And the Anthocyanosides and vitamins in blackberries improve vision also protecting the eyes from diseases such as macular degeneration, cataract, and night blindness.

Conclusion

Nothing much is left to say as the Blackberries have flexed enough about the qualities that make it a ‘super-fruit. So here’s a quick shortlist for you (again!) so you won’t forget to pick a carton or two when you go to the mart next time!

Blackberries

Packed with vitamin C it might help us fight against cancer, It also acts as an antioxidant, Heals wounds, revives your skin, they fight molecules released by toxins, absorbs iron helps with that cold, prevents scurvy provides you with fibre, helping you against bloating, against constipation and stomach pain.

Maintains heart health reduce cholesterol promotes regular bowel movements it slows the rate of sugar absorption, lowering the sugar levels, it helps your weight loss plans ‘coz it makes you feel fuller for long, feeds your gut good bacteria Has the right ‘recommended’ amount of vitamin K It helps the bone metabolism. It’s high in manganese.

Well, that’s it for now. Now that you’ve known the boons of these Berri Licious fruits, do not forget to pick a box of these yummy tiny berries which are actually ‘aggregate fruits’.

Have a berry nice day!

Aishwarya Chetri
Aishwarya Chetri has always been passionate about writing and creating, be it art, music, or content. She deals with her life by journaling down the mountains to God and always has loved penning down everything that enters her mind.

Recent Articles

Leave A Reply

Please enter your comment!
Please enter your name here