Blackberries are among the healthiest foods that you can add to your diet. Berries are delicious and have several impressive health benefits. They contain a wide array of essential nutrients such as calcium, magnesium, and potassium, as well as vitamins A, B, C, K, and E. They are also rich in powerful antioxidants that are responsible for their deep purple color.
Blackberries contain high levels of antioxidants. Your body needs antioxidants to keep free radicals under control. If you are not getting enough antioxidants from your diet, the free radicals might be damaging your body cells, increasing your risk of heart disease and cancer. The antioxidants in blackberries can help reduce oxidative stress, protect body cells, and lower your disease risk.
2. Help you meet your daily fiber intake
Blackberries are high in dietary fiber that many people don’t get enough of from their diet. Blackberries have both soluble and insoluble fiber. The two works differently and have different roles in the body.
Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Soluble fiber helps in blood sugar regulation because it slows the movement of food through the digestive tract. That makes you feel full for a long time and lowers your risks of overeating and taking more calories than your body needs. If you are trying to lose weight, adding blackberries and other foods that are rich in soluble fiber
The insoluble fiber does not break down into smaller molecules but can help improve your gut health. That is because it acts as food to the microbiome in your gut. Feeding the good bacteria in your digestive tract helps improve digestion and improve symptoms of depression.
3. Rich in vitamin C
There are so many benefits of taking vitamin C. Some of these benefits include prevention of iron deficiency, boosting the immune system, managing high blood pressure, lowering the level of uric acid, and protecting your memory.
Your body can’t synthesize its own vitamin C. That makes it very important to include vitamin C in your diet. Lack of enough vitamin C can affect the manufacture of collagen in bones, blood vessels, and connective tissue. Blackberries are one of the best sources of vitamin C. A 100 grams serving of blackberries can provide you with approximately 35 percent of the recommended daily allowance of vitamin C.
4. Brain functioning
Eating blackberries can help prevent memory loss and improve general brain health. That is because they are rich in antioxidants that help fight free radicals and minimize oxidative damage that can alter how neurons communicate. Blackberries also have anti-inflammatory properties that prevent brain inflammations that cause cognitive issues. Adding blackberries to your diet can help prevent Parkinson’s disease.
5. Cancer prevention
Blackberries are rich in several antioxidants, including ellagic acid, anthocyanins, and resveratrol, which play an important role in cancer prevention. Adding blackberries to your diet can help protect you against cancer of the colon, bladder, breast, esophagus, lungs, and mouth. Cancer patients can also add blackberries to their diet to slow the growth and spread of cancerous cells. Learn more about how to prevent cancers.
6. Improve skin health
The antioxidants in blackberries can protect your skin from the damaging effects of the sun. They are also rich in vitamin C that plays an essential role during the renewal of skin cells. Adding blackberries to your diet can help prevent signs of wrinkles on your face and decrease redness if you have sensitive skin.
7. Oral health
Blackberries are among the foods that you can add to your diet to prevent oral health problems. They have anti-microbial and anti-inflammatory properties that fight some types of bacteria that cause oral health issues. Eating blackberries can help prevent and improve the symptoms of gum infections and cavities.
8. Heart health
Blackberries are good for your heart. They can help control blood pressure and cholesterol levels. They also have anti-inflammatory properties that help improve the function of endothelial cells. These are the cells that line the blood vessels. They help control blood pressure and prevent the blood from clotting. The anti-inflammatory properties of blackberry can help prevent excessive inflammation of the endothelial cells, which increases the risk of heart diseases. Eating blackberries can help improve artery function in healthy people, smokers, and metabolic syndrome patients.
9. Vitamin K
Blackberries are one of the best sources of vitamin K that plays an essential role in bone metabolism. Lack of enough vitamin K can cause bone thinning and increase the risk of fractures. Adding blackberries to your diet can also help reduce the risk of age-related bone loss.
Vitamin K is also the nutrient that stops bleeding when you cut yourself. Lack of enough vitamin K can cause excessive blood loss and slow wound healing, heavy menstrual bleeding, easy bruising, and blood in the urine or stool. One cup of blackberries can provide you with about 29 micrograms of vitamin K, which is more than one-third of the daily recommended value.
10. Help manage diabetes
Berries are sweet, but they don’t have the kind of sugar that will make a diabetic patient run to the hospital. They contain fiber that makes them one of the best addition to a diabetic diet. If you are diabetic, you should have the fruit in raw form, but not juice. That is because the juice is high in sugar per serving and also lacks fiber. Adding berries to your diet can also help increase insulin sensitivity.