These blackberry benefits will make you put the fruit on your shopping list –

Blackberry is a red fruit that is not so famous in Brazil — compared to its cousins ​​strawberry and plum, for example. Between its dark purple color and savory tart taste, there’s a lot to love about the cranberry—after all, it’s packed with fiber, antioxidants, and vitamins. Keep reading to get all the information you need about the juicy fruit, including various blackberry benefits and creative recipes:

WHAT IS LOVE?

The blackberry is a small berry that grows on bushes and small trees. She is part of the red fruit group, which also includes strawberry, raspberry, blueberry, plum, cherry and many others.

NUTRITIONAL CHARACTERISTICS

Blackberries offer essential nutrients to the body such as fiber, vitamin C, vitamin K, magnesium and even a little calcium, according to data from the United States Department of Agriculture (USDA).

In addition, the fruit is an excellent source of antioxidants. This is due to its high levels of anthocyanins, plant pigments that give purple / blue / reddish color to food.

Check out the nutritional profile of 1 cup (approximately 144 grams) of raw blackberries, according to the USDA:

62 calories;
2g of protein;
Less than 1g of fat;
14g of carbs;
8g of fiber;
7g of sugar.

AMORA BENEFITS

These impressive blackberry nutrition facts translate into several advantages. Here, learn about the health benefits of blackberry, according to nutritionists and research:

1

MAY REDUCE THE RISK OF CHRONIC DISEASES

If you want to increase your intake of antioxidants, look into eating blackberries. Antioxidants can help protect your body against oxidative stress, a major factor in the development of chronic conditions like cancer, heart disease and diabetes.

Here’s the explanation: Oxidative stress occurs when cell-damaging molecules called free radicals build up in your body. This can happen due to risk factors such as a sedentary lifestyle, environmental pollution or certain eating habits, according to an article from the journal Frontiers in Physiology.

Diets high in fat and carbohydrates, especially, are linked to oxidative stress. Antioxidants (including those found in blackberries) neutralize these free radicals, preventing them from causing cellular damage.

two

HELP STRENGTHEN IMMUNITY

Another blackberry benefit involves the immune system. As noted, blackberries are packed with vitamin C — one cup contains 30 milligrams, a good chunk of the recommended amount per day (75mg for women and 90mg for men). This nutrient is vital for maintaining healthy immune function, as seen in another article in Frontiers in Immunology.

For starters, vitamin C plays a role in the production of white blood cells in your body, which attack disease-causing microorganisms. Vitamin C is also involved in wound healing. In addition, blackberries also contain magnesium and vitamin A, two nutrients necessary for healthy immune responses and reactions. So if you’re trying to avoid illness, eating the fruit can help.

3

PROMOTES NEUROLOGICAL HEALTH

As a food rich in antioxidants, the humble blackberry also benefits your brain. The organ is highly susceptible to oxidative stress, especially in older people.

Oxidative stress can damage neurons, potentially leading to neurodegenerative conditions such as dementia and Alzheimer’s disease. But when consumed regularly, the antioxidants in blackberries can help minimize oxidative stress, thereby protecting your brain from damage.

4

CONTRIBUTES TO GOOD DIGESTION

Blackberry health benefits extend to your gut. The juicy fruit contains both insoluble and soluble fiber. This is great news for your gastrointestinal tract, as both types have advantages for digestive health.

Insoluble fiber (which does not dissolve in water) can bulk up your stool. The increase in bulk can help stool pass easily through the digestive tract, potentially reducing constipation.

In contrast, soluble fiber dissolves in water to form a gel-like substance. This can firm up the stool, helping to relieve diarrhea.

5

SUPPORTS BLOOD CLOTHING AND BONE HEALTH

Latest benefits include improved bone health and blood clotting. A single cup of blackberries provides almost 30 milligrams of vitamin K, about 30% of the daily recommendation.

HOW TO STORE BLURBERRY

When buying blackberries, look for shiny, thick, firm fruit. Discard fruit that is soft or bruised, which could indicate spoilage. At home, store blackberries uncovered in the refrigerator for up to two days, but don’t wash them until it’s time to eat. Otherwise, moisture will cause them to spoil quickly.

You can also freeze blackberries by spreading them out on a baking sheet and placing it in the freezer overnight. (This will prevent the berries from sticking together.) Once frozen, store the berries in airtight freezer bags or containers and enjoy within six to eight months.

RECIPES WITH BLACKBERRY

Ripe, fresh blackberries are wonderfully sweet, tart and juicy. But there are also many creative ways to enjoy them. Here are some recipes:

In smoothies: blend frozen blackberries with your favorite berries, such as strawberries, blueberries, and raspberries. Remember to add fiber, seeds and a touch of honey;
In salads: they are delicious and make the dish even more refreshing and light;
With meat: the tart sweetness of the blackberries complements the saltiness of the meat;
On toast: for a simpler jam version, garnish your toast with fresh blackberries. They go especially well with creamy ingredients like butter, cream cheese or ricotta.