Blackberries are a soft and delicate fruit which grows on thorny bushes or trailing vines. Technically, the blackberry is a drupelet, or a cluster of fruits, like a bunch of grapes, and the seed inside each drupelet contributes to the berry’s nutrient value.
Studies show blackberries have one of the highest antioxidant contents per serving of any food tested. In a 2006 study published in The American Journal of Clinical Nutrition, scientists indicated that blackberries’ antioxidant content of 5.75 millimoles per serving was far above that of other foods. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk.
Anthocyanins, or the “flashy flavonoid,” give blackberries their glossy, dark color, and it’s this powerful phytonutrient that’s been shown to protect the brain from oxidative stress and may even reduce the effects of age-related conditions such as Alzheimer’s disease and dementia. Blackberries have also been shown to have beneficial health effects in the fight against cancers of the GI tract, like colon cancer.
A typical serving of 1 cup (144g) of blackberries contains 43 Calories. Like most berries they contain minimal fat, no Cholesterol and just 1 mg of Sodium. A serving does contain about 10 g of Carbohydrates and 20 % of your daily dietary fiber. They are also a good source of calcium.
This fruit is one that’s usually important to buy organic, if you can. When studying the health benefits of blackberries, it’s not uncommon to see findings of little to no nutritional value in commercially produced, store-bought varieties in comparison with wild or organic types.
Blackberries rank as one of the top 10 highest-antioxidant foods, according to its ORAC value. 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 blackberry is an anti-inflammatory, antioxidant and antibacterial food that fights many diseases. Many ancient cultures were aware of the health benefits of blackberries to some extent. Greeks were known to use the blackberry plant to treat gout, and Romans utilized the leaves to create a tea they claimed would treat various illnesses.
Try adding blackberries to your diet, they have relatively minor side effects and can be a great healthy snack.