Eating more blackberries supports immune function, heart health, and bone strength.
It enhancesgut health, and even helps prevent chronic diseases like cancer and diabetes.
They are rich in antioxidants and fiber, a good source of protein, and low in fat.
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Blackberries are considered asuperfoodbecause of their nutrient-dense profile, antioxidants, and numerous therapeutic and medicinal properties.
Alena Gusakova/ Getty Images
1.
Lowers Heart Disease Risk
Blackberries are packed with heart-protective compounds likefiber, isoform, and anthocyanins.
Protects Against Cancer
Blackberries are loaded with antioxidants like polyphenols, flavonoids, and tannins.
In short, eating more blackberries may help prevent the growth of cancer cells.
Researchers have become particularly interested in how blackberries may help preventcolorectal cancer.
One study found that blackberry extract can stop a key process that helps cancer cells grow in the colon.
Supports Bone Health
Polyphenols and vitamins in blackberries may support bone health and help prevent age-related bone fragility.
Blackberries are rich inmanganese, a trace mineral that can increase bone density and promote bone formation.
They also containvitamin K, which is essential for activating proteins that build bone tissue.
A deficiency in vitamin K can lead to weakened bones and an increased risk of fractures.
They provide bothsoluble and insoluble fiber, each serving an important role in digestion.
One study found that chewing gum with xylitol and freeze-dried blackberry powder reduced bacteria in saliva.
The gum contained 50 milligrams of blackberry powder.
Participants who chewed it experienced rapid and significant improvements in oral bacteria, researchers said.
Blackberries andblueberriesshare many beneficial properties, but each has their own strengths.
How to Enjoy Blackberries
Some experts recommend purchasingorganic blackberriesto minimize exposure to harmfulpesticides.
Around 75% of non-organic fresh produce sold in the United States contains potentially harmful chemicals.
Choosing organic blackberries may reduce pesticide exposure.
If organic options are unavailable, washing and thoroughly drying non-organic berries can help reduce pesticide residue.
Blackberries spoil quickly, so freezing them is a great way to extend their shelf life.
Just be sure to choose fresh blackberries without anyadded sugarsfor the healthiest option.
Summary
Blackberries are a nutritious food that is packed with vitamins and nutrients.
These berries can provide several disease-fighting benefits when added to a well-balanced diet.
However, its important to note that no one food can do it all.
Its beneficial to eat a variety of fruits and vegetables to maintain overall health.
2022 Nov;143(1):105523. doi:10.1016/j.archoralbio.2022.105523
U.S. Department of Agriculture: FoodData Central.Blackberries, raw.
U.S. Department of Agriculture: FoodData Central.Blueberries, raw.
Environmental Working Group.EWGs 2024 shoppers guide to pesticides in produce.
