Posted by Nutritional Facts
There are 62 calories, 2g protein, 13.8g carbs, and 0.7g fat in one cup (144g) of blackberries. Blackberries are a great source of fiber, manganese, and vitamin C.
- 62 calories
- 0.7g of fat
- One milligram of sodium
- 13.8g of carbohydrates
- 7.6g of fiber
- 7g of sugars
- 2g of protein​
- Potassium: 233.3 mg
- 28.8 mg of magnesium
- 30.2 mg of vitamin C
- 36 micrograms of folate
- 1.7 milligrams of vitamin E
- 28.5 micrograms of vitamin K
Health Benefits
Reduce Inflammation
Blackberries are well known for having an abundance of powerful antioxidants called polyphenols. By eliminating unstable molecules known as radicals before they may harm your cells, antioxidants aid in the battle against stress. Furthermore, the polyphenol anthocyanin, which is abundant in blackberries, might have anti-inflammatory qualities. Your body uses inflammation as a defense mechanism against threats from outside sources. Chronic inflammation can result from your immune system being overstimulated by an unhealthy lifestyle, stress, or a protracted illness. This inflammation over time may result in:
- Cancer
- Heart conditions
- Lung conditions
- Diabetes type 2
Prevent Cancer
In several methods, anthocyanins may prevent or delay cancer. Although the field of study is still developing, preliminary findings indicate that anthocyanins may:
- Stop the mutations (changes) in DNA that lead to cancer
- Stop the spread of cancer cells or destroy them
- Boost chemotherapy’s efficacy
- Stop tumors from developing into cancer
Blackberries’ anthocyanins may also be beneficial for illnesses affecting your heart and blood arteries, such as cardiovascular disease. Atherosclerosis, or plaque accumulation inside the arteries, is a prevalent manifestation of cardiovascular disease. Heart attack may result from this buildup:
- Renal illness
- A stroke
- Ache in the chest
- Peripheral arterial dysfunction
Excessive blood pressure, excessive cholesterol, and inflammation are the usual causes of plaque formation. Although the potential effects of anthocyanins on blood pressure are unknown, Zumpano points out that numerous studies have shown improvements in inflammation and cholesterol.
Learn More About Relation Between Blackberries And Cancer.
Improve Digestion
One kind of complex carbohydrate that you cannot digest is fiber. Two varieties of fiber exist:
Insoluble Fiber:
Your digestive system processes insoluble fiber. It assists in keeping food and waste moving, avoids constipation and bloating, and doesn’t break down.
Soluble Fiber:
In your intestines, soluble fiber decomposes and enters your circulation. It aids in blood sugar regulation and the reduction of “bad” cholesterol, or LDL cholesterol. According to Zumpano, the majority of people’s diets are deficient in fiber, which raises the risk of heart disease. What a diet rich in fiber can do for you is:
- Maintain a healthy weight
- Lower your cholesterol
- Give constipation relief
- Control your blood sugar levels
You require 25 to 40 mg of fiber each day, based on your gender and your age. Blackberries may assist you receive the fiber required to maintain your health, containing 7.6 grams per cu
Improve Brain Function
Anthocyanins may have an impact on brain inflammation and cause it to react differently. Research indicates that anthocyanins could:
- Activate the parts of your brain that regulate speech, memory, and attention by increasing blood flow.
- help those suffering from mild to moderate dementia with their speech and memory.
Treat Cold Sores
Blackberries also seem to have antiviral qualities. Topical application of blackberry extract has been demonstrated to help treat cold sores.
Anti Diabetic Effects
Because berries are naturally low in sugar and have a high polyphenol content, they may help your body regulate blood sugar levels. Berries also contribute fiber to your diet. Consuming berries high in anthocyanins has been shown to have positive benefits on the creation and oversight of type II diabetes, despite the paucity of clinical trials in this area.
Tips For Consuming Blackberries
Blackberries can be eaten raw or cooked, and they have a sweet flavor. Since frozen blackberries can be stored for a long time in the freezer and added to dishes like smoothie and baked goods, they are an economical and practical option. Here are some ideas for adding blackberries to your diet:
- Fresh blackberries can be used to chia pudding, porridge, and yogurt
- Frozen blackberries provide a touch of natural sweetness to smoothies
- Incorporate frozen or fresh blackberries into breads and muffins
- For a taste boost, add frozen or fresh blackberries to still or bubbling water
- Incorporate blackberries into savory salads
- Frozen blackberries, the seeds of chia, and maple syrup can be combined to make blackberry jam
- Blackberries can be frozen or fresh, cooked down, and then added to sauces and dressings for sweetness
Don’t be afraid of experimenting with these adaptable berries in both savory as well as sweet recipes since there are plenty of alternative ways to enjoy them.
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