Blackberry, usually a prickly-fruited shrub of the genus Rubus in the rose family, is best known for its black edible fruits. Native primarily to northern temperate regions, wild blackberries are particularly abundant in eastern North America and the continent's Pacific coast, and are cultivated in many areas of North America and Europe. Blackberries are a good source of iron, vitamin C, and antioxidants and are often eaten fresh, in preserves, or in baked goods such as pies and tarts.
physical description
The blackberry plant, closely related to the raspberry (also of the genus Rubus), has a biennial stem (stem) that is characterized by being covered with thorns and being upright, semi-erect, or trailing; thornless blackberries are a product of modern development. The compound leaves typically have three to five oval, coarsely toothed, stalked leaflets, many of which persist throughout the winter. The flowers are grown on terminal clusters, with white, pink or red flowers and black or reddish-purple fruits. Although commonly referred to as berries, the fruits of Rubus species are technically aggregations of small drupes. Unlike the raspberry's hollow fruit, the blackberry's small drupe remains attached to a juicy white core that distinguishes the two.
Main types
There are tens of thousands of blackberry hybrids and isolates of various types. Several species, notably the blackberry (Rubus laciniatus) and the Himalayan blackberry (R. armeniacus), are invasive and spread rapidly through animal-mediated seed dispersal and vegetative propagation. At least two South American Rubus species are listed as vulnerable on the IUCN Red List of Threatened Species.
Rich in nutrients
One of the main health benefits of blackberries is that they are rich in nutrients known to support health, such as fiber, vitamins and minerals.
Just one cup of blackberries contains nearly 8 grams of fiber, accounting for 28.5% of the daily value (DV) of this important nutrient. Following a high-fiber diet can benefit your gut health by promoting the growth of good bacteria in your large intestine, supporting a healthy intestinal barrier, and promoting regular, comfortable bowel movements.
A high-fiber diet may also help prevent digestive diseases such as colon cancer and diverticulitis.
Blackberries also provide a range of vitamins and minerals, including vitamin C, folate, manganese, vitamin K and magnesium, all of which play important roles in health.
For example, folate is a B vitamin necessary for red blood cell maturation, cell division, and other critical processes. Folic acid requirements increase by 50% during pregnancy due to its role in fetal growth and development. Therefore, blackberries are an excellent fruit choice for pregnant women.
Concentrated source of antioxidants and anti-inflammatory compounds
Blackberries contain a variety of plant compounds that help protect cells from oxidative damage by reducing reactive compounds called free radicals and suppressing inflammation.
Blackberries are rich in phenolic compounds like ellagic acid and quercetin, as well as anthocyanin pigments, which give blackberries their saturated purple color.
Prevents many health conditions
Heart disease risk is determined by a variety of factors, including genetics and heart disease risk factors such as high cholesterol and high blood pressure.
A diet rich in foods that protect and support heart-healthy nutrients, such as fiber, antioxidants, vitamins and minerals, can help reduce the risk of heart disease by reducing certain heart disease risk factors.
Berries are a concentrated source of fiber and heart-protective compounds like anthocyanins, and research shows that regularly eating berries like blackberries is an effective way to support heart health.
In a study of patients with hyperlipidemia, participants who supplemented with 300 milliliters (ml) of blackberry pulp juice daily for eight weeks experienced significant reductions in compounds associated with increased risk of heart disease, including apolipoprotein B, compared with controls The inflammatory marker high-sensitivity C-reactive protein.
Blackberry therapy also significantly increased levels of heart-protecting HDL cholesterol and apolipoprotein A, a protein that helps HDL remove bad cholesterol from the blood.
In addition, studies have found that a high intake of anthocyanin-rich foods in the diet reduces the risk of coronary heart disease, total heart disease risk, and heart disease- related death risk.
Anthocyanin intake has been linked to many health benefits, and regular consumption of anthocyanin-rich foods may reduce the risk of diseases related to oxidative stress, which occurs when harmful compounds such as free radicals overwhelm the body's antioxidant defenses. conditions, such as heart disease and neurodegenerative diseases.
One study evaluated the total phenolic and anthocyanin content and total antioxidant activity of six different berries (blackcurrants, red raspberries, red currants, blackberries, gooseberries, and Joestaberries) and found that blackberries had The highest content of oxidants and anthocyanins of any berry contained.
Blackberries also inhibit certain pro-inflammatory pathways in the body, such as the nuclear factor-κB (NF-κB) signaling pathway, and reduce levels of inflammatory proteins. Due to their anti-inflammatory effects, blackberries may be helpful for patients with inflammatory diseases such as rheumatoid arthritis and inflammatory bowel disease (IBD).
Blackberry nutrition facts
Blackberries are low in calories but rich in fiber, vitamins and minerals.
Here are the nutritional facts for a cup of raw blackberries:
- Calories: 61.9
- Carbohydrates: 13.8 grams
- Protein: 2 grams
- Fat: 0.7g
- Fiber: 7.63 grams
- Sugar: 7 grams
- Folic acid: 36 micrograms (mcg) or 9% of the daily value (DV)
- Pantothenic acid: 0.397 milligrams (mg) or 8% of the DV
- Vitamin C: 30.2 mg or 34% of daily value
- Vitamin K: 28.5 mcg or 24% of daily value
- Magnesium: 28.8 mg or 7% of daily value
- Manganese: 0.93 mg or 40% of daily value
Blackberries contain a variety of nutrients and are an especially good source of fiber, vitamin C, vitamin K and manganese.
Fiber is important for digestive and heart health and can help you feel satisfied after a meal.
Currently, it is recommended that adult women and men under 50 consume 25 grams and 38 grams of fiber per day respectively. Unfortunately, research shows that the average American only consumes about 15 grams of fiber per day, well below the recommended intake.
Just one cup of blackberries provides nearly eight grams of fiber, enough to meet a large portion of your daily fiber needs.
Blackberries are also rich in vitamin C and vitamin K.
Additionally, these berries are a good source of the mineral manganese, a nutrient involved in energy metabolism, immune and nervous system function. They also provide small amounts of folate, magnesium, and some B vitamins.
BlackBerry Risks
Blackberries are a nutrient-dense food that is safe for most people.
Additionally, blackberries are rich in compounds called salicylates, a group of chemicals derived from salicylic acid. Some people are sensitive to these compounds and experience symptoms such as nasal congestion, abdominal pain, and hives after eating foods rich in salicylates.
Salicylate sensitivity is more common in people with certain medical conditions, including asthma.
Tips for eating blackberries
Blackberries have a sweet flavor and can be eaten fresh or cooked.
Frozen blackberries are a convenient and cost-effective option because they can be kept in the refrigerator for long-term storage or added to recipes like smoothies and baked goods.
Here are a few ways to incorporate blackberries into your diet:
- Add fresh blackberries to yogurt, oatmeal and chia pudding
- Bring a hint of natural sweetness to smoothies with a handful of frozen blackberries
- Use fresh or frozen blackberries in baked goods like muffins and bread
- Make blackberry jam using frozen blackberries, chia seeds and maple syrup
- Add fresh or frozen blackberries to still or sparkling water to enhance the flavor
- Add blackberries to delicious salads
- Cook fresh or frozen blackberries and use them to sweeten dressings and sauces
- There are many more ways to enjoy blackberries, so don't be afraid to try these versatile berries in both sweet and savory recipes.
