Nutrition Facts and Health Benefits of Blackberries

The Nutrition and Health Benefits of Blackberries

Blackberries are one of the most delicious and nutrient-dense berry fruits. With their sweet yet slightly tangy taste, blackberries offer an array of vitamins, minerals, fiber and antioxidants beneficial for health. Read on to learn all about the nutrition and health benefits these dark purple berries provide.

Calorie and Macronutrient Breakdown

One cup (144 grams) of raw blackberries contains:

• 62 calories
• 1 gram of protein
• 15 grams of carbohydrates
• 8 grams of sugar
• 7 grams of fiber
• 0.5 grams of fat

With their high fiber content, blackberries provide relatively few digestible carbohydrates and calories as a portion of their weight. The fiber may also help slow the rise of blood sugar after eating them.

Vitamins and Minerals

Blackberries are packed with essential vitamins and minerals important for energy, bone health, immunity, vision health, and more. Just one cup provides:

• 30% DV for vitamin C
• 29% DV for manganese
• 8% DV for vitamin K
• 6% DV for folate
• 5% DV for magnesium

They also contain vitamin E, thiamine, riboflavin, niacin, vitamin B6, calcium, zinc, and other nutrients.

The Antioxidant Power of Blackberries

Blackberries contain impressive antioxidant levels that may help combat inflammation and oxidative damage associated with aging and chronic diseases.

Specifically, theyre packed with polyphenol antioxidants called anthocyanins that give blackberries their deep purple hue. These antioxidants are abundant in berry skins and offer the most concentrated health benefits.

Anthocyanins in Blackberries

Anthocyanins belong to a group of polyphenols called flavonoids that confer powerful antioxidant properties. Studies link anthocyanin consumption with reduced risk of:

• Heart disease
• Cognitive decline
• Cancer cell formation
• Urinary tract infections

Anthocyanins also have anti-inflammatory effects that may alleviate inflammatory conditions like arthritis.

In particular, cyanidin-3-glucoside represents one of the most abundant anthocyanins found in blackberries. Evidence suggests cyanidin-based anthocyanins carry significant health benefits.

Other Berry Polyphenols

In addition to anthocyanins, blackberries contain other polyphenol subclasses like ellagitannins, quercetin, gallic acid, and more. This diverse polyphenol profile contributes to their nutraceutical value.

ORAC Score

ORAC stands for Oxygen Radical Absorbance Capacity. The ORAC score measures the total antioxidant power in foods.

At around 5,347 ORAC units per 100 grams, blackberries have one of the highest antioxidant capacities among common fruits and vegetables. Their rich supply of polyphenols drives this exceptional ORAC score.

Health Benefits of Blackberries

Research continues elucidating the wide-ranging health benefits conferred by the anthocyanins, polyphenols, and other nutrients found in nutrient-dense blackberries.

May Promote Heart Health

Blackberries contain antioxidants and other bioactive compounds that may enhance cardiovascular health in several ways. For instance, they have been found to:

• Relax and protect blood vessel walls
• Reduce artery hardening
• Lower unhealthy LDL cholesterol
• Reduce blood clots

Each of these vascular protective effects may help prevent atherosclerosis and lower risk of heart attacks and strokes over the long term.

May Aid Blood Sugar Control

Despite their sweet taste, blackberries have a relatively low glycemic index, meaning they do not significantly spike blood sugar. Their high fiber content helps slow the digestion and absorption of sugars.

Additionally, test tube and rodent studies indicate that blackberry polyphenols may also improve insulin sensitivity and stabilize blood sugar levels already within normal range. More research is needed to confirm anti-diabetic effects.

May Improve Brain Function

The antioxidants and polyphenols in blackberries, particularly anthocyanins, appear neuroprotective. Research indicates they may guard neurons against oxidative damage, inflammation, and age-related cognitive decline.

In studies, older adults given blueberry and blackberry juice for 12 weeks exhibited improved scores related to verbal fluency, memory, and information processing speed.

May Enhance Digestion

With 7 grams of fiber per cup, blackberries can promote smooth digestion and regularity compared to low fiber foods. Their fiber feeds healthy gut bacteria that produce beneficial short-chain fatty acids involved in gut health and immune function.

Additionally, the ellagitannins found in blackberries may help tighten tissues, alleviate diarrhea, and encourage better digestive health.

May Protect Vision Health

Blackberry nutrients like vitamin C, vitamin E, zinc, and anthocyanins have antioxidant and anti-inflammatory activity that helps minimize oxidative damage contributing to eye problems like cataracts and age-related macular degeneration.

They also contain carotenoids like beta-carotene that get converted to vitamin A critical for eye health. More human research is still needed in this area.

Selecting and Enjoying Blackberries

Peak Season

Blackberries grow wild and as a cultivated crop in temperate regions around the world. They ripen from mid to late summer in the United States and Canada, between July and early September.

Their delicate nature means fresh blackberries have a short shelf life of just a few days. So try to purchase cultivated berries within a day after harvest during peak summer season for best quality, flavor, and nutritional value.

Purchasing Tips

When buying fresh blackberries, look for plump, firm, plush berries without mold, moisture, leaking juices, or bruising. Ripe blackberries should be deep purple-black, not red or green, with a mild fruity aroma.

Gently shake closed containers to check for loose berries - too much excess movement indicates overripe fruit. And always wash hands before touching berries to prevent mold transfer.

Storing Blackberries

Blackberries highly perishable so take care to maximize freshness after bringing them home:

• Do NOT wash until ready to eat.
• Keep unwashed berries in original container.
• Place the container in a shallow dish to catch errant drips.
• Refrigerate promptly for up to 3-5 days.

Freezing Blackberries

To extend their use, carefully arrange washed berries in a single layer on a sheet pan or cookie tray and freeze solid. Then promptly transfer frozen berries to an airtight freezer bag or container.

With minimal air exposure, frozen blackberries retain more antioxidants and can keep up to one year at 0F while maintaining texture and taste.

Using Blackberries

Fresh blackberries shine in both sweet and savory dishes and recipes. Their sweet-tart bite livens up breakfasts, salads, snacks, entres, and of course, desserts. You can also turn them into syrups and jams.

For the best flavor and nutrition, enjoy fresh blackberries at their peak ripeness. But you can use frozen blackberries in most recipes calling for fresh as needed year-round.

The Bottom Line

Boasting an extremely nutrient-dense profile with very few calories per serving, blackberries stand out as one of the healthiest fruits available. Incorporate them fresh or frozen into your diet to take advantage of their unique flavors, polyphenols, fiber, vitamins, and minerals.

Aim for 12 - 1 cup a few times per week to leverage their many potential health benefits including antioxidant protection, blood sugar regulation, brain and heart health maintenance, better vision and digestion, and more.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.