Blackberry Fruit – Benefits, Nutrition, & Healthy Recipes

Blackberry is a versatile low-carbohydrate fruit. It is consumed out of hand and used in baked goods, vegetable salads, jellies, fruits, and sauces. Blackberries are contemplated as a superfood with the most nutritional punch like high in fiber, full of vitamins & minerals such as C, K, and manganese. It also boosts brain health and has many potential health benefits.

Blackberries contain beneficial compounds that increase antioxidant power that may help protect against certain diseases. With bright flavor and intense color, it can make a delicious fruit salsa, a spread for dessert, or use as a condiment with seafood. This seasonal condiment to any diet is native to Europe and the United States. Mostly available all year round, with peak season being June to August. 

Table of contents:

• Nutritional Facts
• 9 Benefits of blackberry
• Two healthy recipes with blackberry
• Summary
• Frequently Asked Questions(FAQs)

Nutritional Facts Blackberry Fruit

As per USDA, a 1-cup serving of blackberries contains only 62 calories but a good amount of fiber, which helps keep you full for a longer time. The other macro & micronutrients which limit the risk of constipation, diverticulitis, and heart disease are specified below:

• Carbohydrates – 13.8g
• Fat – 0.7g
• Sugars – 7g
• Protein – 2g
• Sodium – 1mg
• Dietary Fiber – 7.6g, which is 32% of the daily requirement 
• Vitamin C – 30mg, which is 50% of the daily requirement
• Vitamin K – 29 micrograms, which is 36% of the daily requirement
• Folate – 36 micrograms, which is 9% of the daily requirement

Eating a cup of blackberries also contains 6% of the daily requirement of Vitamin A & E, 7% of the daily need for magnesium and potassium, and 5% of the daily need for iron, niacin, and zinc.  

9 Benefits of Blackberry Fruit

Research states that blackberries contain anthocyanins, a powerful phytonutrient, and one of the highest antioxidant content of all fruits. It has many potential health benefits specified in the article. 

#1 Lower cholesterol level 

One of the blackberries benefits includes the reduction in the process of oxidation of low-density lipoprotein (LDL) cholesterol by nearly 50 percent.

The anthocyanins show a significant reduction in the hardening of the arteries and heart disease. 

#2 Prevent Some Cancers 

Research suggests that anthocyanins in the berries cannot alter the course of any cancer once it develops.

Although a rich anthocyanin diet and adding more berries to your regimen may lower the risk for cancer. 

#3 Support oral health and prevent gum infections

As per the study, the blackberries’ extract has anti-inflammatory and antibacterial abilities. Adding this to your daily dental regimen may help prevent some types of bacteria that cause gum diseases and cavities. There are blackberry benefits to treat periodontal infections and sometimes even sore throats. 

#4 Bolster Brain health

Eating blackberries as a part of your diet can slow the progression of Alzheimer’s disease caused by aging. Blackberry benefits in antioxidants’ levels that help prevent cell damage from molecules released by toxins and alter the brain neurons. The research concluded that communication in the brain neurons could reduce brain inflammation and change the brain’s composition. 

#5 Improve Cognitive Functions

Blackberry consumption can reduce cognitive and motor issues common with aging. The Nutritional Neuroscience study published a research where they fed rats blackberries as 2% of their diet. The rats who ate blackberries performed better on a short-term memory test than the mice who were not given blackberries as a part of their diet. Hence, blackberry benefits in the effect of age-related conditions. 

#6 Keeps your bones stronger  

Vitamin K found in Blackberries helps your blood clot, so you do not bleed profusely.

Blackberries are a great source of vitamin K, deficiency of which may cause heavy menstrual bleeding, bone fractures due to bone thinning, blood in the urine or stool, and easy bruising.

Blackberry is like the protein for bone development and an excellent source for people who are on blood thinners. 

#7 Helps support the digestive system

Blackberries are high in fiber that helps in regulating blood sugar levels and sugar consumption.

There are many digestive problems like stomach pain, bloating, and constipation that are linked to a low-fiber diet.

Additionally, there are two types of fiber- soluble and insoluble. Soluble fiber dissolves in water to maintain a healthy cholesterol level, whereas insoluble does not support healthy digestion. Blackberries are a source of both these fibers. 

#8 Regenerate the skin

Most research states that just one cup of blackberries that is 100g of serving contains 35 percent of an individual’s daily need for vitamin C. Blackberry benefits are great when consumed in their natural state to make skin look younger. Incorporating berries in your daily diet can also help the body to produce collagen, which is needed for the elasticity of the skin. 

#9 Healthy eyesight

Vitamin A is responsible for many bodily functions like combating infections & illness and supporting the immune system. Eating blackberries can produce pigments in the eye’s retina that helps in good vision, particularly within dim light. 

Two Healthy Recipes with Blackberry Fruit

It is easy to include blackberries as a part of any healthy diet.

Here are two simple yet healthy recipes with blackberry that can increase the nutritional content and help you feel fuller for longer. 

#1 Easy Sugar-Free Three Berry Sauce:

That is an easy and quick recipe ideal for pancakes, pound cake, as a dessert sauce, porridge, cereal, salads, and custard. 

This recipe will take only 10-15 minutes of total time. This recipe includes 42 calories with 10g carbs and 1g protein. 

1. Take one each cup of blueberries, blackberries, raspberries fresh/frozen as per your availability, add 1/2 cup of water, add a pinch of salt in a pan, and then bring it to boil. 
2. After 5 minutes, when the berries are mushy, remove the pan from the heat and mash all the berries to make it a smooth paste. 
3. Boil for another 2 minutes to mix. Turn off the heat and let it cool.

#2 Very Blackberry Peach Lemonade:

Lemonades are always refreshing and come with a tangy taste. This recipe does not include any refined sugar as berries and peaches give this drink a natural sweetness. 

Nutritional information: calories- 78, Protein- 1g, Fiber 2g and Carbs- 19g

1. In a blender, add five peaches- chopped and peeled, 1/2 cup blackberries, six large strawberries, and a dash of honey (optional) as per requirement. Blend until smooth. Serves 8.
2. Strain the mixture with a mesh strainer. In a pitcher, add 6 cups of water and six lemons juiced. Stir the puree and pour over ice and serve. 

Blackberries are super-rich food with high minerals, vitamins, antioxidants, and fiber. They are versatile and safe to consume with low in fat, carbs, and calories. Science has documented many positives, but make sure to keep the fructose level healthy by not eating too many servings of fruit in a day.

Blackberry Fruit – Frequently Asked Questions(FAQs)

Q. How to select and store blackberries?

A. Blackberries go by the name of bramble, after the thorns. Hence, look for firm and deep color berries. Half-grown berries are red. Also, avoid blackberries with hulls attached, soft, or moldy as it represents underdeveloped blackberries, and they are just not ready to be eaten. You can store the blackberries for up to 3 days in the refrigerator. Rinse or wash them before you eat.

Q. Do blackberries cause any allergies? If so, are there any symptoms?

A. Salicylates are the natural components found in blackberries that are related to aspirin. It is rare to see but if you are allergic to aspirin, then avoid consuming the fruit. Mostly it tends to resolve on its own. However, if the symptoms persist, and if you experience vomiting, facial swelling, rapid heart rate, shortness of breath, and lightheadedness after eating the fruit, call your doctor immediately. 

Symptoms:
Running nose
Rashes
Scratchy skin
Nose congestion  
Tingling sensation on the face
Watery eyes
Any other unusual sensation

Q. What is the peak season for Blackberries?

A. Blackberries are available throughout the year in many grocery stores. However, the peak season is from early June to late august. Additionally, to choose the best fruit, focus on deep color. Avoid picking berries that are red, pale purple, soft, or dull in color as they are not any good to consume. 

Q. How can I include blackberries in my regular diet?

A. Adding blackberry as a part of your healthy diet is very simple. Consume blackberries with breakfast like cereals, porridge, fruit salad, yogurt, fruit smoothies, which increase your nutritional content and keep you full for longer. 

Q. Does blackberry improve gut health?

A. Blackberries feed the friendly gut bacteria hence have a positive effect on the health. Some foods harm the zillion tiny-friendly bacteria that live in the gut, resulting in inflammation and common chronic gut problems. Blackberries contain anthocyanin that has natural anti-microbial properties.