Blackberries are often overlooked for their impressive health benefits, which are similar to those of blueberries. The deep purple color of blackberries indicates the presence of powerful antioxidants known as anthocyanins, which are beneficial for human health. One cup of raw blackberries contains 62 calories, 2 grams of protein, 14 grams of carbohydrates, and 7 grams of fiber, making them a low-calorie and high-fiber fruit. Blackberries also contain essential nutrients such as calcium, iron, magnesium, potassium, manganese, selenium, and vitamins C, E, and K.
The phytochemicals in blackberries, including polyphenols, have antioxidant, anti-inflammatory, and heart-protective properties. Blackberries have been found to contain more antioxidants than other berries such as strawberries, raspberries, cranberries, and even blueberries. Antioxidants in blackberries can neutralize free radicals in the body, reducing systemic inflammation and potentially protecting against cancer. Studies have shown that consuming blackberries may boost natural killer cell levels, which can help fight tumor cells or virus-infected cells.
The fiber in blackberries supports gut health and overall cardiovascular health. Some studies have shown that blackberries may promote insulin sensitivity, protect against obesity, and support brain health by stabilizing blood sugar levels. Anthocyanins in blackberries have been found to decrease brain oxidative stress, inflammation, and degeneration, potentially improving cognition and neuroprotection. While there isn’t a clear winner between blackberries and blueberries in terms of health benefits, all berries provide similar health benefits and should be consumed based on personal preference and availability.
It is recommended to include berries in your daily diet, with one serving of half a cup of fresh or frozen berries, or a quarter cup of dried berries. Frozen berries are just as nutritious as fresh ones, as they are harvested at the peak of the growing season. Berries can be enjoyed fresh as a snack, or added to various dishes such as oatmeal, yogurt, smoothies, or fruit salads. Blackberries can also be used to make a compote that can be served over ice cream or used as a topping for toast. Ultimately, the key is to incorporate berries into your diet regularly to reap their nutritional benefits.
