8 Benefits of Blackberry Fruit for Body Health

8 Benefits of Blackberry Fruit for Body Health

Unlike strawberries and blueberries, you may encounter blackberries less frequently and consume them directly. Just like other berries, blackberries are rich in vitamins and antioxidants. The nutritional content is what makes blackberries provide various health benefits.

Blackberry fruit content

Besides being able to be consumed directly, blackberries are usually used as sweeteners and flavors in food and drinks.

This fruit is no less nutritious than other types of berries such as strawberries, blueberries, and raspberries.

According to the Food Data Central USA website, in every 100 grams of blackberries, there are 43 kcal of calories with a number of nutritional contents which include:

1. carbohydrates: 9.61 grams (g),
2. protein: 1.39 g,
3. fiber: 5.3 g,
4. water: 88.2 g,
5. sugar: 4.88 g,
6. calcium: 29 milligrams (mg),
7. potassium: 162 mg, and
8. vitamin C: 21 mg.

In addition to these nutritional content, blackberries have antioxidant components and a low glycemic index.

It’s no wonder that many are interested in consuming this blackberry even though you need to spend more to buy it.

Benefits of blackberries

With nutritional and phytonutrient content, blackberries offer a number of health benefits as below.

1. Improve body function

Blackberries are rich in vitamin C, vitamin K, and minerals.

Your body needs these vitamins and minerals so that your organs can function properly during activities.

Vitamin C is essential for maintaining the immune system, healing wounds, and maximizing iron absorption.

In addition, vitamin C is also an antioxidant that functions to ward off exposure to free radicals that cause various chronic diseases.

Meanwhile, vitamin K has an important role in blood clotting and maintaining the health of your bones.

There is a manganese content in blackberries which is useful for protecting body cells from damage and supporting bone growth.

2. Maintain digestive health

The benefits of blackberries for your digestive system are obtained from their fiber content.

Fiber will increase the density of the stool as well as soften it so that stool can be passed more easily.

In addition, fiber can help slow the movement of food in your intestines, so that nutrient absorption is maximized and makes you feel full longer.

Adding a bowl of blackberries which contains about 7.6 grams can help meet your daily fiber needs.

3. Blackberries help control blood sugar levels

Berries have a fairly low glycemic index, so they are safe for consumption by those of you who are worried that your blood sugar will rise quickly.

A study in the British Journal of Nutrition (2012) found that blood sugar levels in the body are still within normal limits after consuming foods containing sucrose along with berries.

In addition, this fruit will help increase insulin sensitivity to foods high in carbohydrates.

Not only that, those of you who are undergoing a weight loss program or are obese can consume this fruit.

The reason is, blackberries have a fairly low amount of carbohydrates and calories, so they don’t contribute to body weight gain as long as they are consumed in reasonable quantities.

4. Relieves inflammation

One of the advantages of blackberries is their polyphenol content.

Polyphenols are a type of antioxidant that can help you ward off exposure to free radicals to prevent cell damage.

One type of polyphenol in blackberries is anthocyanin which has the potential to inhibit and prevent inflammation (inflammation).

This inflammation is the body’s natural response to outside attacks, such as those caused by an unhealthy lifestyle, stress, or chronic illness.

Left unchecked, inflammation can lead to heart disease, cancer, and diabetes.

5. Prevent heart disease

As previously explained, blackberries are rich in anthocyanins.

These anthocyanins have the potential to help maintain heart and blood vessel health by lowering bad cholesterol levels in the blood.

As is commonly known, high bad cholesterol or low-density lipoprotein (LDL) is one of the main causes of a person experiencing heart disease.

However, you need to know that this antioxidant-rich food is not a cure for heart disease.

Heart disease patients will need a series of medications and lifestyle changes to keep their condition from getting worse.

6. Improve brain performance

In addition to supporting heart health, the anthocyanin content in blackberries can help reduce inflammatory problems in the brain.

Inflammation of this vital organ can cause impaired brain function and even be life-threatening.

The anthocyanins in blackberries can help improve blood circulation to the brain and improve focus.

In addition, foods containing these polyphenols can support memory in patients with mild dementia.

7. Prevent cancer

Again, the anthocyanin content of blackberries provides extraordinary health benefits.

This time, anthocyanins play a role in inhibiting the development of cancer cells.

Anthocyanins for cancer work in several ways, namely:

1. prevent DNA mutation
2. destroy cancer cells
3. improve the effectiveness of chemotherapy, and
4. prevent the development of tumors into cancer.

This fruit may indeed not be a drug to cure cancer.

However, consuming blackberries regularly in reasonable quantities can reduce the risk of this chronic disease.

8. Supports oral health

Who would have guessed that these blackberries could also support your oral health?

Research in the Journal Of Periodontal Research (2012) found that this fruit extract has antibacterial and anti-inflammatory properties that can fight bacteria that cause oral problems.

However, more in-depth research is needed regarding its effectiveness in accelerating the healing of oral problems such as gum disease and cavities.

After listening to the content and benefits of blackberries above, from now on, don’t hesitate to add a bowl of blackberries to your daily menu.

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