Blackberry is a fruit that helps one have a good skin. It has numerous properties which can help one to be healthy. Explore its nutrition facts in this article.
Blackberry is a colorful fruit found mainly in the rainy season. It belongs to the Rubus genre of the Rosaceae family. It has been known by various names in the past like Brambleberries and Lawers. It is an aggregate fruit which is made up of many smaller fruits called drupes. It blooms from mid to late June and starts ripening towards the end of July. There are numerous health benefits, the most prominent being their use as an antioxidant to fight free radicals.
- Antioxidants: One cup of blackberries contains around 50% of the daily recommendation of vitamin C. Vitamin C acts as a powerful antioxidant and boosts the immune system. Including this fruit in your diet helps you lower the risk of heart diseases and certain types of cancer as well. They are also known to help protect the skin from damages and wrinkles.
- Phytoestrogens: Blackberries contain phytoestrogens which help in relieving the common symptoms of premenstrual syndrome (PMS). Women who suffer from PMS often complain of swelling or increase in the diameter of abdominal area (bloating) and food cravings. Also, recent studies have proved that phytoestrogens may contribute in the functioning of brain and immune health.
- Fiber: They are high in fiber and relatively low in sugar. Having just a cup helps one meet the Recommended Daily Allowance (RDA) of fibers. Fibers help in relieving constipation, hemorrhoids, and diabetes. And if you are planning to lose those extra kilos, do include blackberries in your diet as they also help in weight management.
- Vitamin K: They contain 36% of RDA of Vitamin K which helps in blood clotting and strengthening of bones. Having Vitamin K in recommended quantities helps in relieving pregnant women from nausea and vomiting.
|Nutrient||Value / 100gm|
|Vitamin B 6||0.058|
Self picked blackberries eaten immediately after harvests are highest in nutritional benefits. Growing them can be difficult, but they are available in the frozen form for one to buy. Frozen ones do not really show any loss of nutrients. In fact, some people believe that as the fruit is allowed to ripen fully on the bushes and is immediately frozen, it’s better than the fresh ones which are ripened in transit and on the store shelf.
The good thing about blackberries is that one can have them in different ways like as juices, jams, baked goods, brandy, etc.