Blackberries are purple-hued fruits packed with health-supporting benefits like vitamins and minerals, and antioxidants. Including blackberries in your diet reduces your risk of several health conditions. Including heart disease. In addition to providing fiber, blackberries are one of the richest sources of anthocyanin pigments, compounds that have powerful cellular-protective properties.
1. Good Source of Fiber
One of the main health benefits of blackberries is that they’re packed with nutrients known to support health, such as fiber, vitamins and minerals. สมัครสมาชิก UFABET
Just one cup of blackberries contains nearly 8 grams (g) of fiber. Which covers 28.5% of the Daily Value (DV) for this important nutrient. Following a high-fiber diet can benefit your gut health by fueling the growth of beneficial bacteria in your large intestines. Supporting a healthy gut barrier, and encouraging regular and comfortable bowel movements.
Eating a high-fiber diet may also help protect against digestive conditions such as colon cancer and diverticulitis.
2. Provides Many Vitamins and Minerals
Also provide an array of vitamins and minerals. Including vitamin C, folate, manganese, vitamin K, and magnesium, all of which play essential roles in health.
For example, folate is a B vitamin necessary for the maturation of red blood cells, cellular division, and other critical processes. Folate needs increase by 50% during pregnancy due to this vitamin’s role in fetal growth and development. For this reason, blackberries make an excellent fruit choice during pregnancy.
3. May Reduce Inflammation
Blackberries contain plant compounds that. Help protect cells against oxidative damage by reducing reactive compounds called free radicals and inhibiting inflammation. They are rich in phenolic compounds. Such as ellagic acid, quercetin, and anthocyanin pigments, which give blackberries their saturated purple color.
Regularly eating anthocyanin-rich foods like blackberries may lower your risk of developing diseases like heart disease. And neurodegenerative diseases that are associated with oxidative stress. A condition that occurs when harmful compounds such as free radicals overwhelm the body’s antioxidant defenses.
A 2020 study evaluated the total phenolic and anthocyanin contents and the total antioxidant activity of six different berries: blackcurrant, red raspberry, redcurrant, blackberry, gooseberry, and jostaberry. It was found that the blackberries had the highest antioxidant and anthocyanin levels out of all of the included berries.
Blackberries also inhibit certain pro-inflammatory pathways in the body. Like the nuclear factor-κB (NF-κB) signaling pathway, and decrease levels of inflammatory proteins. Because of their anti-inflammatory effects. Blackberries may be helpful for those with inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease (IBD).