Blackberry Health Benefits, Nutrition Data, Medicinal Properties, Beneficial Uses, Possible Side Effects and FAQ
Blackberry is a multi-purpose low-carbohydrate fruit. It is mostly eaten fresh and also used in baking food items, vegetable salads, mixed fruit jelly and jams and sauces.
Blackberry is one of the nutritious fruits. It is considered to be full of high fiber, vitamin C, K, and minerals such as manganese. It boosts brain health and has many potential health benefits. Antioxidants, vitamins and minerals found in blackberries provide a variety of health benefits. Antioxidants like antocianine have many anti-inflammatory and anti-microbial properties. They can also fight diabetes and certain types of cancer.
Blackberry Health Benefits and Uses
The health benefits of blackberries may include better digestive health, strong immune defense, healthy heart functioning, cancer prevention, and relief from endothelial disorders. Blackberry can also help with cognitive benefits in memory building, weight control, bone strengthening, skin care, vision improvement, good eye health and normal blood clotting process.
The following article provides you the health benefits of consuming Blackberry and other related things.
Health Benefits of Blackberry
- Lowers Cholesterol Level
One of the benefits of blackberry includes reducing low-density lipoprotein (LDL) cholesterol secretion process by about 50 percent. Anthocyanins show a significant decrease in the hardening of arteries and heart diseases.
- Prevents some Cancer
Research suggests that anthocyanin present in blackberries cannot change its course after any cancer is developed. Adding more canes to your rules, though, can reduce the risk of cancer.
- May Improve Digestion
Blackberry is the source of both insoluble and soluble fiber sinusitis that is unnecessary for the optimum functioning of the digestive system. Insoluble fiber in blackberries encourages easy and better absorption of water in large intestines and adds a large amount to the stool. It helps in regular bowel movements, relief from constipation, and proper digestive health.
- May improve Cardiovascular Diseases
The potential enrichment of flavonoids like anthocyanin in blackberries makes it a heart-friendly fruit. Other useful ingredients such as magnesium and fiber present in blackberries prevent the arteries from blocking and stimulate smooth flow of blood. It can reduce the risk of various heart diseases such as stroke and atherosclerosis and maintain cardiovascular health. Magnesium present in blackberries helps in controlling blood pressure and prevents heart arrhythmia and irregular contractions.
- Boosts Immunity
Blackberry helps improve the body’s immune system due to the presence of phytoestrogens, vitamins and minerals. Regular consumption of blackberries helps fight various germs and protects the body from infections and other deadly diseases.
Also Read: Immune System of Human Body
- Aids in Weight Management
Blackberry helps in healthy weight control. Effective bowel cleansing for the amount of fiber in blackberries and very low calories makes it an excellent snack during the efforts to lose weight.
- May Aid in Keeping Bones Healthy
BlackBerry contains important minerals like magnesium and calcium, which are essential for maintaining healthy bones. Calcium strengthens bones and magnesium helps in absorbing calcium and potassium in the body. In addition, phosphorus present in blackberries can help control calcium, thus helping to build strong bones and also contribute to proper cellular activity.
Also Read: 9 Health Benefits of Vitamin D Intake
- May Help Improve Vision
Blackberry is known to be useful for maintaining a healthy eye. Eating blackberries regularly can help protect the eyes from ultra-purple radiation, which is due to the presence of lutein. Lutein forms a protective pigment called macula in the area behind the retina and prevents it from damage caused by oxidative pressure and high wavelength light radiation. Moreover, anthocyanosides and vitamins present in blackberries increase vision and protect the eyes from various diseases such as macular degeneration, cataracts, and night blindness.
- May Help in Normal Blood Clotting Process
Blackberries contain a lot of vitamin K, which helps in blood clotting normally. It helps in preventing excessive bleeding from minor injuries and healing of injuries. Vitamin K in blackberries is also essential for protein changes and plays an important role in protecting bones from osteoporosis.
- Boosts Brain Health
Eating blackberries as part of your diet can slow the progress of Alzheimer’s disease caused by aging. Blackberry benefits at antioxidant levels that help prevent cell damage from molecules released by toxins and to change brain neurons. Research concluded that communication in brain neurons can reduce brain inflammation and change brain structure.
Also Read: 12+ Tips to Improve Your Attention/Focus
- Improve Cognitive Functions
Blackberry use can reduce the cognitive problems common with aging. The nutritional neuroscience study published a research in which they fed the sugar blackberries as 2% of their diet. The mice who ate blackberries performed better in short-term memory tests than mice that did not give blackberries as part of their diet. Thus, BlackBerry benefits from the effects of age-related conditions.
- Skin Care
Blackberry contains multiple skin-friendly nutrients such as vitamin C, vitamin E, and other powerful antioxidants. Vitamin E present in blackberries helps in maintaining skin fat health and prevents wrinkles on the skin. In addition to protecting the skin from oxidative damage, vitamin C present in blackberries, as well as collagen structure is responsible for formation and strengthening. It forms the base of connective tissue and thus helps to keep the skin beautiful and tight.
Uses of Blackberry
It is eaten fresh and used in baked food items, salads, jelly and jams and sauces. Blackberries are also used to make pudding, sweets etc.
Side Effects of Blackberry
If you are not allergic to berries, then blackberries are a beneficial fruit for you. However, some evidence suggests that the presence of tannins in blackberries can contribute to tumor growth if consumed at high concentrations. The good thing is that blackberries cause very small amounts of tannins that usually do not show any harmful effects. But consuming too much blackberry fruit can cause stomach upset in some people. In fact, heartburn, diarrhea, reflux and swelling are the possible side effects of eating too much blackberry.
NOTE: Blackberry should be used in the right quantity keeping in view the benefits and disadvantages of it as excessive use of any product can harm our health. The above mentioned information is provided only for general knowledge based on the information.
The information included above about the benefits of consuming Blackberry is only for knowledge purposes and based on trusted sources and studies. Please approach a doctor or specialist if you face any side effects from using it.
Also Read: Blackberry Benefits (Assamese)
1/ How can I include blackberries in a regular diet?
Ans: Adding blackberries as part of your healthy diet is very simple. Eat blackberries with breakfast like cereals, porridge, fruit salads, yogurt and fruit smoothies, which increases your nutritional value and keeps you full for a long time.
2/ Does blackberries improve bowel health?
Ans: Blackberry has a positive effect on bowel health. Some foods damage the zelion small-friendly bacteria that live in the intestine, causing inflammation and common chronic bowel problems. Blackberry contains anthocyanin which has natural anti-microbial properties.
3/ What if you eat blackberries every day?
Ans: Antioxidants, vitamins and minerals found in blackberries provide a variety of health benefits. Antioxidants like antocianine have many anti-inflammatory and anti-microbial properties. They can also fight diabetes and certain types of cancer.
4/ What does Blackberry do for your body?
Ans: Blackberry contains high amounts of antioxidants, such as anthocyanin. Antioxidants help people fight against the adverse effects of free radicals in the body. Free radicals can damage cells and are believed to be closely linked to aging processes as well as other health conditions, such as cancer and heart disease.
5/ What if you eat too much blackberry?
Ans: Excessive consumption of fruits can cause stomach upset in some people. In fact, heartburn, diarrhea, reflux and swelling are the possible side effects of eating too much blackberry.