What Are Blackberries?
Blackberries are amongst the common superfoods from the ‘berries’ family and are considered ideal nutrient-rich and lower-carbohydrate fruits. The blackberry fruits pack a major nutritional twist into the meals because of their bright flavor and intense color.
Why Are Blackberries Considered Super Fruits?
Blackberries are deep purplish, large, and long, more oval fruits than the rounder raspberries. Raspberries and blackberries are similarly botanically related and belong to the Rubus family of fruits. Blackberries are known for containing beneficial compounds that would help protect against chronic diseases like cardiovascular (heart disease), cancers, and diabetes. Blackberries are low on calories and are good sources of phytochemicals known as anthocyanins (the pigments which yield the rich color to all the berry family fruits). These phytonutrients or phytochemicals have been demonstrated by nutrition research to protect body cells from free radicals. The deep purple hue yielded by these pigments indicates the antioxidant power of blackberries that prevents cellular damage. Blackberries are also sources of rich amounts of fiber, vitamin C, and manganese.
What Are the Nutrition Content of Blackberries?
The nutrition information enlisted for a single cup of around 144 to 145 g (grams) of blackberry fruit as provided by the USDA (United States Department of Agriculture) is as follows:
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Fiber: 7.6 grams.
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Sugars: 7 grams.
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Protein: 2 grams.
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Potassium: 233 milligrams.
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Magnesium: 29 milligrams.
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Vitamin C: 30.2 milligrams.
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Folate: 36 micrograms.
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Fat: 0.7 grams.
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Sodium: 1 milligram.
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Carbohydrates: 13.8 grams.
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Vitamin E: 1.7 milligrams.
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Vitamin K: 28.5 micrograms.
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Total Calories: 62 kilocalories.
One cup of blackberries for approximately 144 grams would provide around 62 calories, 2 grams of protein, and around 13.8 grams to 14 grams of carbohydrates. These fruits are negligible fat sources yielding only 0.7 grams of fat per single cup. Blackberries also contain monounsaturated and polyunsaturated heart-healthy fats that tend to reduce vascular inflammation, improve endothelial cell function, and in turn, heart health, according to the current research.
What Are the Health Benefits of Blackberries?
According to current research, the systemic health benefits of blackberries are:
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Improves Insulin Sensitivity: According to Nutrition Research, statistics that have been performed globally on overweight or obese men showed that blackberries, when included in diets, helped increase the oxidation of fat and improved insulin sensitivity in these individuals. Improved insulin sensitivity would be an important factor in preventing obesity and diabetes. Hence even for prediabetics and diabetics, these fruits are a great addition to regular diets as well, owing to their low glycemic index (GI) of only 25.
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Cardioprotective: Research also suggests that the anthocyanins in the berries of the Rubus family, which include mainly blackberries and raspberries, are capable of reducing the oxidation of low-density lipoprotein (LDL - bad cholesterol) by nearly 50 %. This decreased oxidation of bad cholesterol indicates the cardioprotective properties of these fruits, which corresponds to a significant decline in the condition of atherosclerosis, or the build-up of plaque in the arteries of the heart, and may even offer protection against the risk of cardiovascular disease.
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Anti-Cancer Effect: Research also shows that these fruits containing important phytonutrients may protect against some cancers. For instance, anthocyanins can inhibit the growth of breast cancer cells by nearly 24 %, stomach cancer cells by 37 %, colon cancer cells by 50 %, and lung cancer cells by 54 %, according to the latest research.
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Fights Dental or Periodontal Infections: Research on blackberry extract concludes that it has antibacterial and anti-inflammatory properties that might prevent or treat dental or periodontal infections. This research is used only for the blackberry extracts and not for the whole fruits. According to these studies, the blackberry extract proved more useful in potency against oral infections in comparison to consuming whole blackberries.
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Prevents Osteoporosis and Improves Bone Health: Blackberries deliver around approximately 32 % of the daily vitamin K needs. The body uses vitamin K for the major metabolism to make platelets for normal blood clotting and proteins for sustaining healthy bone development. Vitamin K may help prevent osteoporosis (bone disease) and osteopenia (bone loss) by improving bone metabolism and strength.
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Slows the Progression of Alzheimer’s Disease: Some preliminary evidence exists to show that anthocyanins present in blackberries may help possibly slow the progression of Alzheimer's disease (common type of dementia). Though the evidence is not yet conclusive through research, promising potential is held for berry's ability, through its anthocyanin content, to suppress the toxicity of beta-amyloid deposits in the brain (that interrupt or damage the neural cells, triggering the development of Alzheimer's disease).
Do These Fruits Cause Dental Stains?
One of the more common facts known about blackberries is that they can turn or stain the teeth purple color. However, this impact is only temporary in some individuals who keep the residue for a long duration in the mouth. To avoid staining, one should not let the fruit residue linger in the mouth for too long and eat it quickly. If the person is drinking a juice or shake made from the blackberries, then it is better to use a straw or immediately after eating, one can rinse the mouth with water and brush the teeth to prevent possible staining. Allergies to these fruits are rare, but if one experiences symptoms of hives, rashes, or anaphylaxis-like reactions post consuming blackberries, they should report them to the healthcare provider.
How to Purchase and Use the Blackberries?
Look for the rich color while purchasing. It is ideal to choose those fruits which are deeply colored that correspond to the rich antioxidant power of the fruit. Those fruits that are red or paler purple means they have not yet ripened. Though one can easily store these fruits at room temperature, the flavor would be intense only when one consumes them in a few days. People can also extend their shelf life by refrigerating them, but if one cannot eat them immediately, then they can freeze the berries for up to almost a year. Freezing the blackberries does not certainly alter their nutritional value. One can easily consume blackberries as nutrient-rich fruits between meals as a snack, pair them up with yogurt or cereals or add them to ice creams. Many culinary chefs commonly use blackberries for their sprightly flavors in salads throughout the world. They can also be paired deliciously with lemon desserts, such as cheesecake or custards. They can also be used for their punchy flavor in baked goods and smoothies as well.
Conclusion:
Blackberries are a berry with fewer carbohydrates. They are regarded as a superfood that has a powerful nutritional punch in addition to their vibrant flavor and vivid color. Blackberries include therapeutic substances that could help prevent diabetes, cancer, and heart disease. Blackberries are cardioprotective fiber-rich berry fruits with loads of antioxidants and are free from fat and low in calories, making them an ideal part of a healthy and balanced diet.
