Wednesday, July 17, 2024

Blackberries: Health Benefits & Nutrition Information | Pragativadi | Odisha News, Breaking News Odisha, Latest Odisha News – N.F Times


Blackberries are a superfood with beneficial vitamins, minerals, fibre, and antioxidants. They’re low in calories, carbs, and fat. Blackberries may even fight cancer and help prevent heart disease.

Blackberries offer many health benefits. They’re full of vitamins and minerals like C, K, and manganese, high in fibre, and may boost brain health.

Health benefits of blackberries

Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Blackberries have impressive health benefits, too.

1. They’re packed with vitamin C

Just one cup of raw blackberries has 30.2 milligrams of Trusted Sources of vitamin C. That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:

  • heal wounds
  • regenerate the skin
  • reduce free radicals (molecules released by toxins) in the body
  • absorb iron
  • shorten the common cold
  • prevent scurvy

More research is needed, but some studies by Trusted Sources suggest vitamin C helps reduce the formation of cancer-causing substances in the body. Vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body which can lead to cancer.

2. They’re high in fibre

Most people don’t get enough fibre in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a Trusted Source, not getting enough fibre may increase your risk for heart disease.

A high-fibre diet may help you:

  • reduce cholesterol
  • promote regular bowel movements
  • manage blood sugar levels by slowing the rate of sugar absorption
  • make you feel fuller for longer after eating
  • provide fuel to nourish healthy gut bacteria

For such a tiny berry, blackberries are high in fibre. One cup of raw blackberries has almost 8 grams.

3. Great source of vitamin K

Vitamin K is the reason why you don’t bleed profusely when you cut yourself: It helps your blood clot. Vitamin K also plays a role in bone metabolism. Vitamin K deficiency may lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or the urine.

Just one cup of raw blackberries provides almost 29 micrograms— over one-third of the daily recommended value — of vitamin K.

If you take blood thinners, make sure to eat a consistent or reduced amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods. Speak to your doctor regarding the amount you can eat.

4. High in manganese

You don’t hear as much about manganese as other minerals, but it’s vital to healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol.

Like vitamin C, manganese plays a key role in the formation of collagen. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.

Manganese may help prevent osteoporosis, manage blood sugar levels, and reduce epileptic seizures.

One cup of raw blackberries contains 0.9 milligrams of manganese, almost half the daily recommended value. Keep in mind, though, that too much manganese may be toxic.

You’re unlikely to get too much manganese in food amounts, though, unless you have a condition that prevents your body from eliminating excess manganese, like chronic liver disease or anaemia.

5. May boost brain health

Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by ageing, according to a review of research in the Journal of Agricultural and Food Chemistry.

The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with ageing.

6. Helps support oral health

According to a study, you may want to add blackberries to your daily dental regimen. The study found blackberry extract has antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease.

Researchers caution more study is needed, but suggest blackberry extract may help prevent and control gum disease and cavities.

Blackberry nutrition information

Blackberries are a great option to satisfy your sweet tooth if you want to lose weight or if you’re on a low-carb eating plan. One cup of raw blackberries has only 62 calories, 1 gram of fat, and only 14 carbs. This makes them easy to add to a balanced eating plan.

Blackberries also have a low glycemic index, coming in at 25. GI ranks how carb-containing foods may impact your blood glucose response. A rating of 55 or lower is considered less likely to spike blood sugar levels.

Glycemic load (GL) takes into account the GI as well as the grams of carbohydrates in a typical serving. GL is considered to be a more accurate assessment of how a food can impact blood sugar. Blackberries’ GL is only 4, which is very low.


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