Surprising Effects of Eating Blackberries, Says Dietitian — Eat This Not That

Not many are as satisfying as chewing juicy blackberries on a warm summer day. Deep purple berries with plenty of edible seeds and a spicy, sweet taste are typical summer foods that can enhance salads, cocktails and even breakfast oatmeal.

As a fruit found primarily in both the eastern and Pacific regions of North America and certain parts of Europe, blackberries can be enjoyed by many of us at local grocery stores, farmers markets. Green thumb, our backyard. And if you can’t get fresh blackberries, thankfully the freezing options are available all year round.

Blackberries are low in calories, sugar-free and packed with important nutrients. One cup of fresh blackberries contains:

• 60 calories
• 14 grams of carbohydrates
• 7.5 grams of fiber
• Calcium 42mg
• Magnesium 29mg
• 30 mg of vitamin C

In addition, like other berries, blackberries contain antioxidant polyphenols that contain anthocyanins, which give this fruit a unique shade.

In addition to the incredible taste that blackberries offer, if you enjoy them regularly, eating them can give your body some great benefits. If you’re a blackberry lover (as many do), here are five amazing effects of eating these black beauties.

Read on, and for more information on how to eat healthy, don’t miss the best juice to drink every day, Science says.

Eating fruits has a positive effect on weight management. Blackberries are naturally fat and sodium free, sugar free and relatively low in calories. In addition, the fiber contained in these berries helps promote satiety and helps support a healthy weight in the long run.

Vitamin C is the world’s beloved nutrient for immune health support. Vitamin C contributes to immune defense, promotes antioxidant activity and ultimately supports a person’s overall health. One cup of fresh blackberries provides 30 mg of vitamin C, which is more than 30% of RDA.6254a4d1642c605c54bf1cab17d50f1e

Blackberries contain a unique polyphenol called anthocyanins. Anthocyanins are also naturally found in other foods of blue or purple color (blueberries, purple cabbage, purple potatoes, etc.). Data show that this polyphenol is associated with significant improvements in memory, attention, and psychomotor speed, making blackberries a powerful food for brain health.

The gut microbiota can have a significant impact on gut health, immune health, and even mental health, and is influenced by specific dietary and lifestyle choices. Consumption of berries, including blackberries, can cause strong changes in the gastrointestinal bacterial community and support a healthy gut flora.

Chronic inflammation is associated with ischemic heart disease, stroke, cancer, and other unpleasant conditions. The data show that berries can fight inflammation, especially obesity-induced inflammation.

Lauren Manaker MS, RDN, LD, CLEC