Blackberries are a tasty and healthy snack that is packed with vitamins and minerals. They help prevent cancer, ward off aging and boost your brain power. They also help with digestive issues like bloating and constipation.
Eating fresh blackberries regularly can help you meet the recommended dietary allowance of Vitamin C. It can also protect your health from inflammation and oxidative stress.
Antioxidants
Blackberries are high in antioxidants, which help fight free radical damage to the body. The anthocyanins found in these berries are especially beneficial. They protect against oxidative stress that is linked to aging and health conditions like cancer and heart disease.
They are also packed with Vitamin C, which helps boost the immune system. One cup of blackberries contains nearly 30 milligrams of this essential nutrient, which is about half of the recommended daily amount for adults. Fildena 100 and Fildena 150 are best medicines to treat erectile dysfunction in men.
The flavonoids in blackberries, including ellagic acid and gallic acid, may prevent tumors and even reverse current ones, according to research published in the journal “Nutrition & Cancer.” They are also full of fiber, which improves digestion and can help ease constipation. One cup of blackberries has 8 grams of fiber, which is about 30% of the recommended daily intake for adults.
Vitamin C
Blackberries are packed with vitamin C, which boosts the immune system. One cup contains 30 milligrams of vitamin C, about half the daily recommended allowance.
Vitamin C is needed to form and repair tissues, including bones, cartilage, teeth and muscles. It’s also involved in the production of certain neurotransmitters and helps heal wounds.
It’s essential for proper functioning of the immune system, and it may reduce the risk of some diseases, according to a study published in the journal “Nutritional Neuroscience.” Eating blackberries on a regular basis may help prevent memory loss associated with aging.
Another blackberry health benefit is that it increases insulin sensitivity, which helps the body use sugar as energy. This is beneficial for people who are overweight or have diabetes, says Brikho. The fruit is also high in magnesium and potassium, and contains moderate amounts of the B-complex vitamins thiamine, riboflavin, niacin and pantothenic acid. It’s low in sodium and a good source of iron.
Fiber
Blackberries provide you with a good dose of fiber. A cup of this berry provides you with 14.63 g of the nutrient, which is about 25% of your recommended daily intake. This nutrient helps your digestive system work well and improves the health of your heart.
Besides, this fruit is rich in vitamin K. A 100-gram serving of this berry provides you with 28.5 mcg of the essential nutrient, which is about 1/4th of your recommended daily intake of vitamin K1. Vitamin K plays a role in bone formation and prevents soft tissue calcification.
Blackberries are also beneficial for your bowel health. These berries contain both soluble and insoluble dietary fibers. This dietary fiber aids digestion by increasing the bulk of your stool and making it easier to pass. This can help relieve constipation, which is a common gastrointestinal problem. In addition, a high-fiber diet can lower your risk for diabetes and heart disease. A diet that is low in fiber may lead to various digestive problems like bloating, stomach pain and constipation.
Erectile Dysfunction
A dietary diet rich in the antioxidant flavonoids found in blackberries may significantly reduce a man’s chances of developing erectile dysfunction. In a study of more than 25,000 middle-aged men who filled out regular health surveys over 30 years, researchers found that the dietary intake of flavonoids was associated with an increased ability to achieve and maintain an erection. The three main types of flavonoids – anthocyanins (found in blueberries, cherries, blackberries and radishes), flavanones and flavones – were linked with the greatest impact on erectile function.
The high levels of Vitamin C in blackberries also help with boosting immune function, reducing low-density lipoprotein cholesterol and blood pressure, as well as maintaining healthy eye function and bone density. They also guard against gastrointestinal diseases, cancer and neurodegenerative disorders. A diet containing a cup of blackberries daily can provide almost half of the recommended daily amount of Vitamin C for a healthy adult. A cup of blackberries has nearly 8 grams of fiber.
