Blackberries contain a wide range of nutrients, including vitamins C and E, beta-carotene, potassium and magnesium as well as fibre and other plant nutrients that have numerous health benefits. These include flavonoids, which have powerful anti-inflammatory and immune system benefits. They also give blackberries their deep purple colour.
The Health Benefits of Eating Blackberries
By Nutritionist, Anita Bean
Blackberries contain a wide range of nutrients, including vitamins C and E, beta-carotene, potassium and magnesium as well as fibre and other plant nutrients that have numerous health benefits. These include flavonoids[1], which have powerful anti-inflammatory[2] and immune system benefits. They also give blackberries their deep purple colour.
· “Blackberries are a rich source of vitamin C”
A 100g portion provides 15 mg, which is 35% of your daily requirement. Vitamin C is an important antioxidant, which protects cells from damage, and strengthens the immune system. It maintains healthy skin and plays a role in the production of collagen, which keeps the skin smooth and elastic.
· “Blackberries may help reduce hunger”
Swapping your usual snack for blackberries may help you eat less at your next meal. A study at Loughborough University[3] found that people who ate a handful of mixed berries (including blackberries) instead of a sugary-snack (with the same calorie content) mid-afternoon ate 134 fewer calories at dinner in the evening.
· “They may help fight off colds”
Eating foods rich in flavonoids can significantly reduce your chances of catching colds and coughs. A study from the University of Auckland, New Zealand[4] found that people were 33% more protected from colds and upper respiratory tract infections if they regularly ate foods containing flavanoids compared with those who didn’t. Because flavonoids have anti-viral, anti-inflammatory, and antioxidant properties, they can boost your immune system and make you less likely to catch a cold.
· “They are a perfect post-workout snack”
Flavonoids play an important role in performance and recovery and studies[5] suggest that these compounds help reduce muscle soreness, muscle damage and inflammation after intense exercise, as well as speed up muscle recovery
· “They may help reduce inflammation”
Blackberries contain powerful anti-inflammatory compounds[6], which suggests that they may provide protection against inflammatory conditions[7]. A growing body of scientific research indicates that inflammation contributes to diseases such as heart disease, arthritis, and obesity.
· “They may help keep your brain young”
A study in the Journal of Agriculture and Food Chemistry[8] found that blackberry extract may provide a protective effect on brain, improve memory, learning and general brain function, as well as slowing the decline in age-related memory loss thanks to their high concentration of flavanoids.
· “Blackberries may help prevent weight gain”
The high flavonoid content of blackberries may help prevent weight gain by blocking fat absorption and boosting helpful flab-fighting gut bacteria. A study[9] conducted in 2734 UK female twins linked a flavonoid-rich diet to lower body fat. Those whose diets contained the most flavonoids had significantly less total body fat and abdominal fat compared with those who consumed the least.
· “Blackberries may help keep your heart healthy”
The high flavonoid content of blackberries may contribute to their role in protecting against heart disease. Scientific studies[10] have linked diets high in flavonoids with a lower risk of heart disease, stroke and hypertension. Flavonoids are thought to lower the risk of atherosclerosis through protecting LDL cholesterol from free radical damage and strengthening blood vessel walls[11].
The humble blackberry has a number of benefits. Eating around 10 blackberries will count towards one of your five-a-day. These berries are readily available in abundance and tasty straight from the punnet.
[1] https://www.ncbi.nlm.nih.gov/pubmed/23697506
[2] https://www.ncbi.nlm.nih.gov/pubmed/23697506
[3] http://www.seasonalberries.co.uk/snack-smart
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3742027/
[6] https://www.ncbi.nlm.nih.gov/pubmed/22082199
[7] https://www.ncbi.nlm.nih.gov/pubmed/23697506
[8] https://www.ncbi.nlm.nih.gov/pubmed/22082199
[9] https://www.ncbi.nlm.nih.gov/pubmed/28100511
[10] https://www.ncbi.nlm.nih.gov/pubmed/12198000
[11] https://www.ncbi.nlm.nih.gov/pubmed/12818719/