Blackberry Nutrition: Just How Beneficial Are These Dark Berries

Blackberry Nutrition: Just How Beneficial Are These Dark Berries
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Berries

Blackberries, like raspberries, blueberries, and strawberries, are often thought of as a summer treat. With the high nutrient content of these fruits, you may be convinced that those dark, tart blackberries should be a part of your healthy diet throughout the year. What are the benefits of eating these berries? What are the details of blackberry nutrition?

Calories

Blackberries are definitely a great snack or dessert for anyone trying to lose weight. With only 30 calories for a one-half cup serving, you can sweeten your breakfast cereal, juice-up your smoothie, or enjoy a refreshing dessert without the guilt of a high-calorie treat. Also, blackberries contain no fat, cholesterol, and practically no sodium. There is one gram of protein per serving and seven grams of carbohydrates.

Fiber and Berries

The blackberry is also an incredibly healthy food because it is an excellent source of fiber. Fiber is essential for heart health but also for promoting the healthy removal of toxins from the body. One serving of blackberries contains four grams of dietary fiber. According to the Harvard School of Public Health women should make sure they are consuming more than 20 grams a day; for men, more than 30.

Vitamins

What vitamins are found in blackberries? Vitamin C, which is important for immune health, tissue repair, and healthy gums is found in all berries. One serving of blackberries contains about one-quarter of the daily requirement for vitamin C. They are also good sources of several of the B complex vitamins, which are necessary for energy production, metabolism, healthy skin, and nerve health; vitamin A, for healthy eyes and proper immune functioning, and vitamin E, which acts as an important fat-soluble antioxidant.

Minerals

This fruit is also mineral-rich. Eat blackberries for healthy bones and teeth as they contain calcium, magnesium, and phosphorus. They are also good sources of iron, which is necessary for the production of hemoglobin, potassium for a healthy nervous system and normal heart rhythm,

blackberry dessert

zinc and copper for healing, and selenium, which is another important antioxidant.

Antioxidants

All dark berries are important anti-aging, disease-preventing foods as well. Dark purple blackberries are great sources of anthocyanins, which protect cells from free radical damage. They also contain the antioxidants quercetin, ellagic acid, gallic acid, and catechins. Vitamins A, C, and E and selenium all act as antioxidants in the body.

By understanding blackberry nutrition, you can have a greater appreciation for these rich, dark berries. Blackberries are low in calories and concentrated with beneficial compounds. High in fiber as well, they are ideal for heart health, weight-loss, and preventative health. Enjoy them fresh in the summer, but don’t forget you can use frozen berries as well for making sauces, smoothies, and healthy desserts.

References

CDC Fruit & Vegetable of the Month https://www.fruitsandveggiesmatter.gov/month/berries.html

Harvard School of Public Health https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/

Oregon State Health and Healing Fact Sheets https://berryhealth.fst.oregonstate.edu/health\_healing/fact\_sheets/blackberry\_facts.htm

Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).

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