Blackberries are a low-carb fruit that can be used in many ways. It is eaten by itself and added to baked goods, salads with vegetables, jams, fruits, and sauces. People think of blackberries as a superfood because they are high in fibre, full of vitamins and minerals like C, K, and manganese, and have a lot of fibre. It's also good for the health of your brain, and it could have many other health benefits.
There are good compounds in blackberries that boost the antioxidant power and may help protect against some diseases. It has a strong flavour and bright colour, so you can use it to make a tasty fruit salsa, a spread for dessert, or a sauce to go with seafood. This seasonal addition to any meal comes from both Europe and the US. Most of the year, you can get it, but June to August is the busiest time.
What are blackberries?
Blackberries are an edible fruit made by many species in the genus Rubus in the family Rosaceae, hybrids between these species within the subfamily Rubus, and hybrids between the subgenera Rubus and Idaeobatus. Blackberries are berries that come from any of several species in the genus Rubus in the family Rosaceae.
Why are blackberries called superfood?
Blackberries are a fruit with fewer carbs. They are known as a "superfood" because they are very healthy and have a strong flavour and colour. Blackberries have compounds that are good for you and may help prevent heart disease, cancer, and diabetes.
Anthocyanins, which are found in plants and can protect cells from damage caused by free radicals, are found in blackberries.
Their deep purple colour makes them more powerful antioxidants. Also, blackberries are a great way to get fibre, vitamin C, and manganese.
Nutritional profile of blackberries:
- Vitamin C is important for a healthy immune system, for healing wounds, and for getting iron into your body. It may also fight cancer-causing free radicals by acting as an antioxidant.
- Vitamin K helps blood clot and keeps bones healthy.
- Manganese helps make energy, protect cells from damage, boost immunity, help bones grow, help people have babies, and help blood clot.
Ways to consume blackberries:
Eating healthy can be boring, but no one said it couldn't be fun. Here are some simple ways to eat blackberries every day and get the most out of them.
- Add some tasty blackberries to your cereal to make it more interesting.
- How to make your children eat their fruits? Easy, just make them drink it. Make a blackberry milkshake that's good for you.
- The sweets you crave can also be good for you. Put a lot of blackberries on top of your pancakes, and you can eat them any time of day.
- Blackberries go well with both sweet and savoury foods. Cook up a blackberry reduction and experiment with your favourite dishes.
- With yoghurt and berry mix, you can make a tasty smoothie bowl.
Difference between blackberries and raspberries:
Aside from their colour, blackberries and raspberries can be told apart by their shape. Blackberries are bigger, longer, and more oval than raspberries, which are round. Raspberries and blackberries come from the same plant family (they are both from the Rubus family). You might also find Loganberries, which are a cross between blackberries and raspberries.
Health benefits of blackberries:
1: Keeps heart healthy
Blackberries are good for our heart health because they have vitamins, minerals, micronutrients, and phytochemicals. It is a great place to get anthocyanins. In one study, it was shown that a certain extract in blackberry juice helped protect against heart disease.
One of the other blackberry benefits is that it slows the oxidation of low-density lipoprotein (LDL) cholesterol by almost 50%. Dark berries like blackberries help reduce inflammation in the blood vessels.
2: Help your bones get stronger
Blackberries have a lot of calcium and vitamin K, which make your bones stronger and help fight osteoporosis. It also has a good amount of Ellagic acid, which is an anti-inflammatory that helps repair and rebuild bone. Cyanidin, which is found in blackberries, is a powerful substance that stops osteoclasts from forming. The osteoclast is a cell that breaks up bone cells, which can lead to osteoporosis.
Vitamin K in blackberries also makes it less likely that bones will break because they are getting weaker and easier to bruise.
3: Prevents cancer
When we think of fruits that can protect against the most dangerous diseases, like cancer, blackberries are at the top of the list. It has a lot of antioxidants, like anthocyanin, which helps stop DNA damage caused by free radicals, which can lead to cancer.
4: Manages sugar level
Blackberries have a lot of potassium and magnesium, which keep the blood sugar from going up and down too quickly. It also has fibres that make digestion take longer. This slows the release of glucose into the blood, which helps prevent blood sugar spikes.
5: Helps gut
Blackberries are full of fibre, which keeps your digestive system working well. There are both soluble and insoluble fibres in it. These fibres help your body digest food well and keep your cholesterol level at a healthy level. Instead of fried snacks, a cup of berries can be a healthy choice because they keep you full for a long time.
6: Good for skin
If you eat a lot of berries like blackberries, your blood flow will improve on its own. Blackberries have antioxidants that help reduce inflammation caused by clogged pores. So, it might help with swelling and discoloration caused by acne.