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Blackberry is rich in vitamin C, vitamin K, manganese, fiber and has benefits for brain and oral health

Edited and resized image by Nine Köpfer is available on Unsplash

The blackberry enchants for its sweet and sour taste at the same time. But in addition to being delicious, it has impressive health benefits.

blackberry benefits

1. Rich in Vitamin C

Just one cup of blackberry provides 30.2 milligrams of vitamin C. That's half the recommended daily value. Vitamin C is essential for the formation of collagen in bones, connective tissue and blood vessels. Vitamin C can also help:

• heal wounds
• regenerate the skin
• Fight free radicals (molecules released by toxins) in the body
• absorb iron
• shorten the common cold
• avoid scurvy

More research is needed, but some studies suggest that vitamin C helps reduce the formation of cancer-causing substances in the body. Vitamin C acts as an antioxidant that can also reduce oxidative stress in the body that can lead to cancer.

2. Rich in fiber

Most people don't get enough fiber in their diet. That's a problem: a low-fiber diet has been linked to digestive problems like fluid retention, constipation, and upset stomach. According to one study, not getting enough fiber can increase your risk of heart disease.

A high fiber diet can help:

• Lower Cholesterol
• Promote regular bowel movements
• Controlling blood sugar levels by decreasing the sugar absorption rate
• Lose weight as it increases satiety
• Provide prebiotics for probiotics (healthy intestinal bacteria)

A cup of blackberry provides nearly 8 grams of fiber.

3. It is a source of vitamin K

Vitamin K is the reason you don't bleed profusely when you cut, as this vitamin helps to clot the blood. It also plays a role in bone metabolism. Vitamin K deficiency can lead to bone weakness and lead to fractures. It can cause easy bruises, heavy menstrual bleeding, and blood in your stool or urine.

Just one cup of blackberry provides nearly 29 micrograms - more than a third of the recommended daily value - of vitamin K.

If you take blood thinners, eat a consistent amount of vitamin K-rich foods such as blueberries, green leafy vegetables, soy, and fermented dairy products.

4. It has high manganese content

Manganese is vital for bone development and a healthy immune system. It also helps the body metabolize carbohydrates, amino acids and cholesterol. Like vitamin C, manganese plays a key role in collagen formation. And the enzyme that helps manganese form collagen, prolidase, also helps to heal wounds.

Manganese can help prevent osteoporosis, manage blood sugar levels and reduce epileptic seizures.

A cup of blackberry contains 0.9 milligrams of manganese, nearly half the recommended daily value. Keep in mind that excess manganese can be toxic. But you're unlikely to consume a lot of manganese by eating unless you have a condition that prevents your body from eliminating excess manganese, such as chronic liver disease or anemia.

5. Good for the brain

Eating wild berries such as blackberries can improve brain health and help prevent memory loss caused by aging, according to a review of studies in Journal of Agricultural and Food Chemistry. The analysis concluded that the antioxidants present in berries help fight free radicals and alter the way the brain's neurons communicate. This can help reduce brain inflammation, which can lead to cognitive and motor problems common to aging.

6. Promotes oral health

According to one study, you can add blackberry to your daily dental regimen. The study found that blackberry extract has antibacterial and anti-inflammatory properties against some types of bacteria that cause oral disease. Researchers warn that more studies are needed, but suggest that cranberry extract may help prevent and control gum disease and tooth decay.

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Nutritional information

A glass of blackberry provides just 62 calories, 1 gram of fat and only 14 carbohydrates. This makes them easy to add to a healthy eating plan.

Blackberries also have a low glycemic index (GI), not generating blood glycemic spikes.