What are blackberries?
Blackberries are an edible fruit that can be found in abundance in the United Kingdom from the end of the summer to the beginning of October. They may be found growing in forests and hedgerows. Upon maturity, each berry has 20-50 solitary seeds known as drupelets, which are tiny, juice-filled and a deep purple-black in colour. When ripe, each fruit contains 20-50 single seeds known as drupelets. They are classified as 'aggregate fruit' rather than a berry in terms of formal classification.
Advantages in terms of nutrition
An 80g serving contains the following nutrients:
- 20 kcal / 83 kilojoules
- Protein (0.7 g)
- 0.2 g of fat
- 4.1 grammes of carbohydrates
- 3.3 grammes of dietary fibre
- Potassium (128 milligrammes)
- Manganese is present in the amount of 1.12mg.
- 12 milligrammes of Vitamin C
An 80g portion, which is around 10 blackberries, counts as one of your five-a-day servings. Check out our infographic to learn more about what constitutes a 5-a-day diet.
Two large pots filled with honey cream and blackberries in a stewed state
The top five health benefits of blackberries
Jump to:
- Advantages in terms of nutrition
- 1. It has the potential to protect against heart disease
- 2. Has the potential to aid in the prevention of cancer
- 3. It has the potential to increase brain power
- 4. It has the potential to be anti-inflammatory
- 5. It has the potential to improve dental health
- Is it safe to eat blackberries for everyone?
1. It has the potential to protect against heart disease
In addition to being a good source of anthocyanins, which are potent antioxidants that give blackberries their deep purple colour, blackberries are also high in fibre. One research indicated that an anthocyanin component contained in blackberry juice has heart disease-protective properties, according to the findings. These little berries are also high in vitamin C and potassium, all of which are essential for maintaining a healthy cardiovascular system, as well as fibre.
2. Has the potential to aid in the prevention of cancer
While there is no one "superfood" that may prevent cancer, and many risk factors for cancer are unrelated to diet, there is evidence that eating a nutritious diet can lower the chance of developing cancer by as much as 30%.
According to a study published in the Nutrition & Cancer Journal, some fresh blackberry extracts may be beneficial in preventing tumour development and cancer metastasis, while more research is needed.
3. It has the potential to increase brain power
According to research published in the Nutritional Neuroscience Journal, incorporating blackberries in the diet on a regular basis enhances both motor and cognitive performance in animals, which may have implications for human health. If you like foraging for berries, a recent study published in the European Journal of Nutrition may be of interest to you; the researchers discovered that ingesting wild blackberries may have a protective impact on the brain due to the high polyphenol content of the berries. It is also crucial to note that blackberries are an excellent source of the mineral manganese, which is essential for proper brain function and has been linked to an increased risk of developing illnesses such as epilepsy when deficient in this mineral.
4. It has the potential to be anti-inflammatory
There have been various studies conducted to investigate the anti-inflammatory properties of blackberries, and the results show that they may provide protection against inflammatory disorders such as arthritis, however, more study is required to confirm this. One research in particular found that blackberries may significantly decrease inflammation in gastrointestinal disorders such as stomach ulcers by as much as 88 percent when taken orally.
5. It has the potential to improve dental health
Researchers from the Journal of Periodontal Research discovered that blackberries had antibacterial characteristics, as well as anti-inflammatory and antiviral capabilities, in a research published in 2013. There is a possibility that this may provide a natural treatment option for tooth infections. Blackberries also seem to have antiviral characteristics, according to studies, which suggests that topically applied blackberry extract may be effective in the treatment of cold sores.
Is it safe to eat blackberries for everyone?
Allergies to blackberries are quite uncommon. There have been no reports of allergic reactions to blackberries, despite the fact that the fruit belongs to the Rosaceae family, which is renowned for causing cross-reactivity allergies, particularly in people who suffer from birch pollen allergies. This implies that blackberries are generally safe for the majority of the population. It is important to note, however, that blackberries are a source of salicylates, which should be avoided if you are sensitive to these natural compounds.
