In today’s post, we’ll talk about the nutritional and health benefits of blackberries. They sure are high in fiber, but what does that mean for your body? How does it impact your immunity? What role does manganese have in this? Can it boost your oral health? Is it good for your skin? We’ll discuss all of these AND more…
HIGH IN FIBER
Most people don’t get the necessary fiber from their regular diet. When your body doesn’t get enough, it leads to digestion-related problems. You’ll end up with issues such as constipation, bloating, and stomach pain. In one study, it was seen that a lack of fiber in your diet can raise the chances of heart disease. You need to add blackberries to your regular diet. They’re absolutely packed with fiber. One cup of blackberries can give you as much as 8 grams of fiber. When you get the required amount of fiber, you also reduce the level of cholesterol in your body. High cholesterol levels can lead to a stroke and other heart-related issues. Eating blackberries on a regular basis can help you avoid the consequences of bad cholesterol.
What should I eat to get fiber daily?
Fiber is also crucial in slowing down the absorption of sugar. Lowering the rate can help maintain the blood sugar levels in your body. A high rate of absorption will end up giving you a sugar crash and lowering your energy levels. A diet with good fiber content is also necessary for your gut bacteria. Fiber can help nourish the healthy bacteria in your gut. This helps maintain your overall health. Fiber-rich foods can also help when you’re in a weight loss program. If your diet is high in fiber, you won’t feel hungry immediately after your meals. This reduces the number of calories you eat on a daily basis.
Before we move ahead, here’s some interesting trivia for you. Can you tell the difference between black raspberries and blackberries? Yes, they’re different from each other. If you struggle to tell the difference between the two, here’s the way out. The next time you pick raspberries, notice their stem remains with the plant. When you like blackberries, the stem stays on the fruit! Pretty interesting, right?
RICH IN MANGANESE
Manganese is one of those minerals that’s not talked about all that much. But, it’s very important, especially for bone development. It keeps your immune system working at a great level. When you have a diet rich in manganese, it will help you metabolize the carbs you eat. It’s also great at processing amino acids, and the cholesterol you get from your food.
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Manganese is good for the production of collagen. It works with an enzyme useful for healing wounds. Other advantages of manganese include a reduced risk of conditions such as osteoporosis, as well as epileptic seizures. It also helps manage your blood sugar levels. Blackberries are a great source of this important mineral. One cup of blackberries can give you almost 1 gram of manganese. This would amount to nearly 50% of the manganese your body needs on a daily basis. There’s a chance that ingesting too much manganese can be toxic for your body. But the chances of you getting too much manganese from your diet are improbable. It’ll only happen if you’re suffering from things like chronic liver disease.
BOOSTS YOUR ORAL HEALTH
Tired of having that pre-dentist anxiety. There are some people who dread having to step into a dentist’s chair. Blackberries can also be used as part of a dental regime. In one study, it was seen that using blackberry extract can prevent certain oral diseases. This is because blackberries have anti-inflammatory properties and anti-bacterial abilities. Using blackberry extract can help prevent cavities. It can also help control gum diseases. If you use toothpaste that contains blackberry extract, you’re going to make your teeth very happy.
RICH IN VITAMIN C
Vitamin C is one of the most important nutrients your body requires to function. The best source of vitamin C is blackberries. One cup of blackberries can give you around 30 mg of vitamin C, which amounts to around 50% of your body’s daily requirement. Vitamin C is very helpful in producing collagen. This can help heal your wounds. Vitamin C also has the ability to regenerate the skin, which will help you remove wrinkles and other related issues dealing with aging. The collagen your body produces with the help of vitamin C is also helpful for bone formation. It’s used for the proper functioning of your blood vessels and connective tissue.
This vitamin is good for fighting free radicals. If you have too many free radicals in your body, you’ll suffer from oxidative stress. This can result in chronic diseases such as cancer, while also damaging your cells. Iron is another essential mineral required by your body. It’s necessary for the production of hemoglobin. Without adequate iron levels, your body may not get enough oxygen through the blood. It’s not enough to eat foods rich in iron. You also need to have vitamins that can help your body absorb iron. Vitamin C is vital for this particular function. Vitamin C is also known to help reduce the duration and severity of the common cold. If you get enough vitamin C from your diet, you’ll avoid diseases such as scurvy. Research has shown that vitamin C can prevent the formation of cancer cells. It does this by fighting off oxidative stress, which is one of the primary causes of cancer.
RICH IN VITAMIN K
This is a vitamin we don’t think about enough. But what is Vitamin K good for? When you cut yourself, you’re bound to see some bleeding. But the reason there isn’t a massive amount of blood is because of vitamin K. This vitamin helps your blood clot, so you don’t end up losing a lot of it. If you don’t get enough vitamin K from your diet, you’ll suffer from bone thinning. This makes your bones brittle, causing them to fracture very easily. Without the right amount of vitamin K, you also bruise easily. You might even find blood in your stool, or while you’re urinating. Women will see heavy menstrual bleeding if they have a vitamin K deficiency.
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Blackberries are one of the best ways to get the vitamin K your body needs. One cup of blackberries gives you as much as 30 milligrams of vitamin K. This amounts to nearly 35% of your body’s daily requirement. However, if you’re using blood thinners, you shouldn’t be eating foods that have too much vitamin K in them. Speak with your doctor before making dramatic changes to your diet.
CAN IMPROVE BRAIN HEALTH
Eating blackberries on the regular can do a lot for your brain. As you age, chances are you’re gonna lose your memory. Don’t worry, it’s not like you’ll develop amnesia. It’s more like we begin losing brain cells very slowly over time. Thankfully, there are foods we can eat to prevent this cell decay. The list includes your favorite blackberries. That’s not just us saying this. Experts believe it too! According to research, blackberries can help prevent the loss of memory that comes with aging. This research suggested that the antioxidants present in blackberries are responsible for this. The antioxidants fight the free radicals in your body and change how your brain neurons communicate with each other. The result is reduced inflammation. It’s one of the main causes of cognitive problems, along with all the other motor issues that come with aging.
PACKED WITH SO MANY NUTRIENTS
Blackberries also have other nutritional benefits. One cup of blackberries gives you just 62 calories and 14 carbs. You can satisfy your sweet tooth without worrying about gaining weight! Blackberries also fall low on the glycemic index. This index shows how much food can spike your blood sugar levels. The lower the index for food, the better it is for you. Blackberries also have a positive impact on insulin resistance. This helps people suffering from diabetes manage the disease. The increase in insulin sensitivity also helps in weight loss programs, as it can burn fat a lot easier. It also helps regulate your triglyceride levels.
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Blackberries can be considered a superfood because of the many health benefits they provide. They’re versatile and can be included in most diets. They’re also easily available in most grocery stores. They can be eaten raw or made into a smoothie. You can add it to your salad or have it as a yogurt parfait.
Wondering how to make a blackberry smoothie? Well, there’s a quick and delicious way. All it takes is a blender and a few minutes of your time. This particular smoothie has plenty of fresh berry flavor. It also features sweetness from honey and banana. Since it takes only five minutes to make, it’s perfect for your busy morning breakfast. Ideally, I would prefer if you used fresh blackberries, but if you don’t have access to them, you can use frozen blackberries to make this quick, easy, and healthy smoothie.
Throw a handful of blackberries, a banana, honey, yogurt, ginger, and lemon juice into a blender. Blend until it’s completely smooth. This really only takes a couple of minutes or so. Your delicious smoothie is now ready to drink! You can even drink it when you’re struggling with those nasty hunger pangs!
By now, you know that blackberries are great for you. But, what about other foods? Could spices like cloves offer health benefits? Do they really offer as much nutrition as we think? Let’s keep the conversation going with a couple more posts, shall we? Here’s what you need to know. Check out 14 Great Fruits That Can Double As Medicine. You can also try The 16 Best Vitamin K - Rich Foods You Must Include in Your Diet. Go ahead, click one. Or better yet, read both, and learn more about your health and nutrition. Did you know about the health benefits of blackberries before reading this post? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.