Introduction
Blackberries are a delicious and nutritious fruit that can be enjoyed in a variety of ways. But did you know that eating blackberries can have some surprising health benefits? According to dietitian and nutritionist, eating blackberries can help improve your overall health and wellbeing. From boosting your immune system to aiding in weight loss, the benefits of eating blackberries are numerous. In this article, we’ll explore the surprising effects of eating blackberries and how you can incorporate them into your diet. So, if you’re looking for a tasty and nutritious snack, look no further than blackberries!
Surprising Effects of Eating Blackberries, Says Dietitian — Eat This Not That
Blackberries are a delicious and nutritious snack that can be enjoyed year-round. But did you know that they can also have some surprising health benefits? According to dietitian and nutritionist, Dr. Sarah Krieger, eating blackberries can help improve your overall health and wellbeing.
Nutritional Benefits of Blackberries
Blackberries are a great source of vitamins and minerals, including vitamin C, vitamin K, manganese, and dietary fiber. They are also low in calories and fat, making them a great snack for those looking to lose weight or maintain a healthy weight. Additionally, blackberries are a good source of antioxidants, which can help protect your cells from damage caused by free radicals.
Surprising Health Benefits of Eating Blackberries
In addition to their nutritional benefits, blackberries can also have some surprising health benefits. According to Dr. Krieger, eating blackberries can help reduce inflammation, improve digestion, and even boost your immune system. Additionally, blackberries are a good source of polyphenols, which can help protect against certain types of cancer.
Blackberries are also a great source of fiber, which can help keep you feeling full for longer and can help regulate your blood sugar levels. Eating blackberries can also help improve your skin health, as they are rich in vitamin C, which can help reduce wrinkles and improve skin elasticity.
How to Enjoy Blackberries
Blackberries can be enjoyed in a variety of ways. They can be eaten fresh, frozen, or dried, and can be added to smoothies, oatmeal, yogurt, salads, and more. You can also use blackberries to make jams, jellies, and other preserves. No matter how you choose to enjoy them, blackberries are a delicious and nutritious snack that can help improve your overall health and wellbeing.
There aren’t many things that are as satisfying as biting into a juicy blackberry on a warm summer day. Those dark purple berries that are full of edible seeds and offer a tangy-sweet taste are a quintessential summertime food that can elevate our salads, cocktails, and even our breakfast oatmeal.
As a fruit that is found mostly in both the eastern and Pacific regions of North America, as well as certain areas of Europe, blackberries are available for many of us to enjoy at our local grocery stores, farmers’ markets, and if you have a green thumb, our backyard. And if you aren’t able to get your hands on fresh blackberries, frozen options are thankfully available year-round.
Blackberries are low in calories, have no added sugar, and are chock-full of important nutrients. One cup of fresh blackberries contains:
- 60 calories
- 14 grams of carbohydrates
- 7.5 grams of fiber
- 42 mg calcium
- 29 mg magnesium
- 30 mg vitamin C
Plus, like other berries, blackberries contain antioxidant polyphenols, including anthocyanin (which gives this fruit its unique hue).
Along with the unbelievable taste that blackberries offer, eating them can give your body some major advantages if you enjoy them on a regular basis. If you are a blackberry aficionado (as many people are), here are five surprising effects of eating these black beauties.
Read on, and for more on how to eat healthy, don’t miss The #1 Best Juice to Drink Every Day, Says Science.
Eating fruit is linked to positive effects on weight management. Blackberries are naturally fat and sodium-free, have no added sugars, and are relatively low in calories. Plus, the fiber found in these berries can help promote satiety, which can help support a healthy weight in the long run.
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Vitamin C is the darling nutrient of the immune health-support world. Vitamin C contributes to immune defense and promotes the antioxidant scavenging activity, ultimately supporting a person’s overall health. One cup of fresh blackberries provides 30 mg of vitamin C, which is over 30% of the RDA.
Blackberries contain a unique polyphenol called anthocyanin, which is also found in other foods that are naturally blue or purple in color (like blueberries, purple cabbage, and purple potatoes). Data shows that this polyphenol is linked to significant improvements in memory, attention, and psychomotor speed, making blackberries a brain-health powerhouse food.
Your gut microbiome can have a profound impact on your gut health, your immune health, and even your mental health, and it is impacted by certain dietary and lifestyle choices. Consumption of berries, including blackberries, can cause a strong shift in the gastrointestinal bacterial communities and support a healthy gut microbiome.
Chronic inflammation is linked to ischemic heart disease, stroke, cancer, and other unsavory conditions. Data shows that berries can combat inflammation, particularly obesity-induced inflammation.
Lauren Manaker MS, RDN, LD, CLEC