Blackberries' 6 Sweetest Health Advantages

Here are some reasons to always keep a carton of luscious blackberries in your refrigerator.

Beautiful blackberries may be found at almost all supermarkets and farmers' markets throughout the spring and summer. Although you are probably aware of the health advantages of strawberries and blueberries, you may be curious about the advantages of these superfood berries and whether it is worthwhile to routinely include them in your diet. Here, two dietitians discuss the health benefits of blackberries as an additional fruit.

Benefits of Nutrition for Blackberries 

Vitamin C 

According to Brigitte Zeitlin, a registered dietitian and the owner of BZ Nutrition in New York City, "blackberries are abundant with vitamin C, which helps to strengthen your immune system and keep your skin looking plump and fresh." They are also rich in manganese, which helps to maintain healthy and strong bones.

Antioxidants 

Blackberries and other berries have a lot of antioxidants that fight free radicals. Anthocyanins, which have antioxidative, antibacterial, and anti-inflammatory characteristics, are particularly abundant in blackberries. They have been associated with better vision and cognitive health. Additionally, they provide defense against conditions like diabetes and cancer because to their capacity to fend off free radical damage.

Fiber 

According to Amy Gorin, RDN, a registered dietitian who specializes in plant-based diets and owner of Plant Based with Amy in Stamford, Connecticut, blackberries are also high in fiber, which keeps you feeling fuller for longer. The fiber level of blackberries is particularly essential because studies have shown that eating insufficient amounts of fiber can increase your risk of developing heart disease.

Relation To Controlling Unhealthy Cholesterol 

According to Gorin, eating blackberries may lower your LDL, or "bad," cholesterol levels. People who regularly ate berries had lower LDL cholesterol levels than those who did not, according to a review of research published in Scientific Reports.

Vitamin K

Blackberries are also a good source of vitamin K, which supports bone metabolism and blood clotting. A vitamin K deficiency might cause severe menstrual bleeding or make you more prone to bruise. Getting enough of this nutrient from blackberries is a fantastic choice if you take blood thinners.

Teeth and Brain Benefits

Additionally, one study found that regularly eating blackberries could support good dental health, while another found that it could support brain health and stave off aging-related memory loss.