Blackberries are sweet little berries that are a nutritional powerhouse. Adding this tropical fruit into our diet can provide unique advantages to our overall health. An excellent lower-glycemic option, blackberries are considered to be a good option for those with a sweet tooth.
Here are the known benefits that we can surely enjoy from eating this nutritious food.
They Are High In Antioxidants
Of all the berries, blackberries, blueberries, and cranberries have the highest antioxidant content (1).
Antioxidants help people to fight against the adverse impact of free radicals in the body. These free radicals damage the cells and are involved in the development of chronic diseases such as cancer and heart diseases.
A Fiber-Rich Food
Foods rich in fiber are necessary for a healthy digestive system. In addition to this, fiber also slows down the rate of sugar absorption in the bloodstream, promotes healthy gut bacteria, lowers cholesterol levels, and can make us stay full for a longer period of time. Consumption of blackberries can provide the body with high amounts of fiber and improve the overall functioning of our digestive system (2).
Good For The Heart
Eating blackberries on a regular basis is good for our cardiovascular health, according to scientific research. This positive effect is mainly attributed to its fiber and antioxidant content, particularly the polyphenols in blackberries, which are a specific type of antioxidant that fights against harmful agents like ultraviolet rays, radiation, and some pathogens (3).
In a study, it was found that increased consumption of blackberries leads to less oxidative stress and lower inflammation in people who had a history of high blood pressure.
Helps Boost The Immune System
Being high in vitamin C, blackberries are essential to include as part of a healthy diet.
Vitamin C is an antioxidant that is involved in immune system functioning and protein synthesis and is necessary for the body to produce collagen and certain neurotransmitters (4).
One cup of blackberries contains 30 milligrams of vitamin C, which is half the daily recommended value.
Aids In Diabetes Management
Blackberries are believed to have a positive impact on insulin resistance and triglyceride levels. As such, researchers view blackberries as beneficial for diabetes management, especially if eaten fresh or frozen (5). The low sugar content combined with the high fiber content makes blackberries an excellent option for regulating blood sugar and insulin levels (6).