The Wonderful Benefits of Blackberries
(The Best Years in Life) Succulent, sweet blackberries are one of the Northern temperate areas’ summer delicacies. As with raspberries, blackberries also grow on shrubs called "brambles". Blackberries naturally grow throughout much of the US. Actually, this summer fruit was a favorite fresh dish of early European settlers and was a staple in the daily diets of Native Americans for several years.
Technically, blackberries are aggregate fruits that consist of tiny drupelets arranged in the circular fashion. Each of the drupelets comes with single tiny seed and is composed of juicy pulp. Each berry measures about three to four centimeters in length and contains about eighty to one hundred drupelets.
Binomially, brambles are a small perennial shrub that belongs to the big Rosaceae family of bush berry. The botanical name: Rubus fruticosus; in the genus: Rubus. Loganberry and phenomenon-berry are hybrids between red raspberries and blackberries. Many other bramble berries like marionberry, youngberry, nessberry, boysenberry, etc., are hybrids of wild raspberry, blackberry, and dewberry cultivars.
Nowadays, people can find blackberries at almost every grocery store, which makes it very simple to find and enjoy several health advantages it brings about. Blackberries, which contain just less than one gram of fat and 62 calories per cup, are a great source of a few important nutrients. As a consequence, blackberries can help a lot in combating many chronic conditions and keeping our tissues healthy.
We can classify the blackberry bush into 3 types: trailing, semi-erect, and erect ones depending upon cultivar type. The trailing type requires a trellis to spread through fresh shoots called promocanes or canes and aid growth. The erect type bush may spread by root suckers along the hedgerows (sending cane shoots), and feature cane thorns in general. During the 2nd year, these primocanes would turn into floricanes. Pink or white flowers would be appearing in the floricanes. Here are some of the best health benefits of blackberries that people should not ignore.
1. Cancer-Fighting Benefits
Blackberries have their rich purple thanks to their content of anthocyanin, and these anthocyanins also provide some benefits in cancer-fighting. They can work effectively as antioxidants – the chemicals that can help a lot in fighting cancer-triggering tissue damage and genetic mutations. They also have the ability to slow down the growth of cancer cells, according to some studies. A research published in 2012 in "Phytotherapy Research" reported that anthocyanins provide the natural sun protective effect, helping to protect human skin cells from damage due to the excess exposure to harmful UV rays. As the UV rays from the sun play a huge role in skin cancer development, anthocyanins may offer some protective effects against skin cancer.
2. Skeletal Benefits
The trace mineral manganese, vitamin C, and vitamin K in blackberries are very beneficial for our bone health. Vitamin K can activate proteins necessary for depositing new mineral tissue for bones – an essential process to maintain the strong bone system. Vitamin C can help to boost the collagen synthesis, a protein that is richly stored in bone tissue. One cup of blackberries offers 30 milligrams of vitamin C, which is 40% of the required daily consumption for women, and 33% for men. Manganese can help to promote the production of collagen and activate essential enzymes for the development of human bones. Each cup of blackberries offers roughly 50% of the manganese needs for women and 40% of the daily consumption as required for men. Each serving of blackberries contains 29 mcgs of vitamin K, 24% and 32% of the required daily consumptions for men and women, respectively.
3. Benefits For Digestive And Cardiovascular System
The fiber content of this fruit can help to support the digestive system and may help in lowering the cholesterol levels, helping to fight heart-related diseases effectively. A content of this fruit can also aid our digestive system by helping to keep the mucous membranes healthy, including the tissue lining inside of our mouth. One cup of raw blackberries has 308 IU of vitamin A – 13% of the daily consumption of this vitamin for women and ten percent for men. A cup of blackberries offers nearly eight grams of fiber, which is 21% - 32% of the daily fiber requirements for men and women, respectively.
4. Metabolic Effect
Blackberries contain moderate levels of B-complex vitamins. They have a very high content of folic acid, riboflavin, pantothenic acid, niacin, and pyridoxine. These vitamins can act effectively as co-factors for enzymes helping to metabolize fats, proteins, and carbohydrates inside our body.
5. Prevent Premature Aging
Blackberries carriy adequate levels of vitamin K, vitamin E, and vitamin A (16% of RDA/100 g). Moreover, this fruit is very abundant in many other flavonoid poly-phenolic antioxidants that promote health, including ß-carotene, zea-xanthin, and lutein at low levels. Altogether, these compounds can act effectively as protectors, helping us to deal with and inhibit the ROS (reactive oxygen species) and oxygen-derived free radicals which contribute significantly to aging and several health condition processes.
6. Prevent Infections
Fresh blackberries are a great source of vitamin C – a strong and powerful antioxidant that can help people fight against several infections (100 g of this fruit offer 23 mg or 35% of the recommended daily intake). The daily intake of fruits that are abundant in vitamin C can help a lot in developing the resistance against agents that counter inflammation, trigger infections, and scavenge dangerous free radicals from our body.
7. Control Blood Sugar
Blackberries provide low levels of calories. 100 g of this fruit just contain 43 calories. Nonetheless, this fruit is very abundant in both insoluble and soluble fiber (100 g fresh berries consist of 5.3 g or 14% of the recommended daily intake). Xylitol is a sugar substitute that exists in the fiber content that is low in calories. It is absorbed at a slower rate into the blood than glucose inside the gut. Therefore, it can aid a lot in stabilizing the levels of blood sugar inside the body.
8. Consuming More Blackberries
Using blackberries to add nutritional value and sweetness to your daily diet is not a bad idea. Start your morning with one bowl of rolled oats topped with some apple slices and fresh blackberries, or use blackberries to top your Greek yogurt and some hemp seeds (hulled). You can also try baking blackberries into muffins (whole-grain type) or adding this fruit to salads made with leafy greens. If you are craving for a nutritious yet delicious dessert, you can try heating this fruit in the microwave with some peach slices, and for healthful "blackberry crumble", top it with rolled oats.
The list above offers 8 benefits of blackberries with many interesting facts and knowledge that will help people a lot in improving health with this delicious fruit. Readers should try making use of these benefits to improve overall health and prevent diseases at home without having to use medications or go to see a doctor. The tips and tricks suggested in this entire article are proven beneficial and 100% safe for human health. Therefore, readers should consume more blackberries every day without being concerned about the side effects they could bring about.
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About the author:
I’m Huyen My, a Health and Beauty expert who has over 5 years of experience in Beauty & Skin Care industry. I work for VKool as a content coordinator for categories including Health & Beauty. I also focus on fitness, women’s issues, and more. In some recent years, I have had a great opportunity to research about Food & Nutrition. I am always excited to share my ideas related to healthy food recipes, beauty tips, and diet plans. You can contact me via AllRremedies, https://www.facebook.com/allremedies or https://plus.google.com/u/0/+Allremedies
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