The Health Benefits of Blackberries

By Amelia Bowles
Blackberries

Despite their size, blackberries are actually a mighty fruit, providing lots of antioxidants, minerals, vitamins and fiber. Their sweet and slightly tart flavor is also a huge bonus as their great health benefits are met with an even better taste. And with so many uses, they’re bound to make their way into your favorite recipes.

According to Cleveland Clinic, one cup of blackberries (62 calories) has 30 mg of vitamin C (33% recommended daily allowance), 29 mg of vitamin K (24% recommended daily allowance) and 0.9 mcg of manganese (39% recommended daily allowance). It also has 7.6 g of fiber and is rich in polyphenols, antioxidants that can help reduce stress and inflammation. Antioxidants have also been known to reduce “[chronic] inflammation that can lead to cancer, heart disease, pulmonary disease and type 2 diabetes. Studies have shown that these antioxidants may also promote brain function as they allow for better blood flow to “areas that control speech, memory and attention,” according to Cleveland Clinic. Another study also showed benefits for oral health, where antioxidants help to combat harmful bacteria in the mouth which can lead to oral disease, according to Healthline. And because blackberries are also low in carbs (14 g per cup) and are not as likely to negatively affect blood sugar, according to Healthline, you also don’t have to worry about snacking on as many as you’d like.

Blackberries are great on their own, but also have plenty of uses in different types of recipes. Putting them in yogurt, cereal or muffins can make for a delicious breakfast. They can also be used in desserts, with plenty of healthy recipes out there for low-sugar or low-carb options. Blackberries can be used to make jam and even with savory dishes such as pork chops and salads. When visiting the supermarket, Taste of Home suggests choosing blackberries with a dark purple color that are “plump, firm and shiny.” They should be stored in the fridge in a container that allows for airflow with a paper towel lining the bottom of the container. Rinse them only when ready to use to help them last longer.

Whether you’re eating them by the dozen or finding creative ways to incorporate them into your kitchen, the bottom line is that you can’t go wrong with blackberries and all of their incredible benefits.

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