The Super Powers Of Blackberries

I thought I might get a little sweet on you today.  No, we’re not talking about candy.

Veggies have been getting exposure on my blog so I wanted to give fruit some advertising time too.

What better fruit to start with than one of my most favorites, blackberries. I’m pretty sure I eat them most days of the week, sometimes multiple times in my day. The past year not only have they been really on the affordable, often crazy cheap side, they’ve been awesomely sweet too.

Cheap,sweet AND ridiculously good for you?? Say what?!

Oh, and you don’t have to peel, slice or prepare them other than wash them.

Now……get over here and get in on the scoop if you don’t know about these wonder berries and I’ll tell you why you should be consuming these tasty morsels.

How about a little history lesson first?

Blackberries belong to the Rubus genus in the Rosaceae family and have been used for their medicinal values for more than 2000 years. The traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks was for healing numerous health conditions that ranged from mild infections to venomous bites. In fact, during the 18th century the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’. Recent scientific evidences have contributed extensively in unearthing the therapeutic potential of blackberries and its worldwide consumption.

The berries are known by a variety of names including brambleberries, brambles, dewberry or thimbleberry.

Whatever you wanna call them, I’ll eat them.

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Big and delicious 🙂

 

Are blackberries nutritious?

Yes!

The nutrient list of blackberries is extensive. They are loaded with Vitamin C (a 100g serving has 23 mg or 35 percent of the recommended daily allowance or RDA), but are low in calories (only 43 calories per 100g serving) and sodium. They are an excellent source of both soluble and insoluble fiber.

One cup of blackberries has over 7.6 grams of fiber, more than a cup of bran flakes! ( and probably a lot more enjoyable) this one cup offers 30% of our daily needs. Who says fiber can’t taste good?

Blackberries are also rich in vitamins A, E, K, and B vitamins, as well as antioxidants lutein and zeaxanthin, which scavenge free radicals and reactive oxygen species (ROS) that play a role in aging and chronic diseases. They are one of the best high-ORAC (oxygen radical absorbance capacity) foods available. Minerals like copper, manganese, magnesium, potassium, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid, are also found in this fruit

The humble blackberry contains impressively high levels of phenolic flavonoid phytochemicals, such as ellagic acid, anthocyanins, tannin, gallic acid, pelargonidins, quercetin, cyanidins, kaempferol,catechins, and salicylic acid.

I know there are lots of big words here but they do lots of big things!

These antioxidant compounds protect against aging, inflammation, cancer, and other neurological diseases.

You want products that offer anti-aging? Don’t look for it in lotions or creams.  Eat foods that contain high levels of antioxidants, of which blackberries are extremely rich in. According to a research from the Human Nutrition Research Center, eating a cup of blueberries daily can help to reduce oxidative stress in 2 regions of human brain and protect neurons. In fact, most fruits and vegetables with the dark violet color can work to fight off fee radicals, a key component that damages DNA ( meaning, aging)

There is also growing research suggesting blackberries might be among the most potent cancer fighting fruits.

Blackberries may also be good for your brain health suggesting that the high antioxidant level in blackberries, strawberries and other berries may prevent age-related memory loss.

Do you want glowing skin and beautiful hair?

Every since I learned about the connection between nutrients and the aging process, I’ve kicked up my antioxidant game.

Because of large amounts of vitamin A, C, and K  blackberries have skin rejuvenation properties.  Blackberries are also about 85% water so you are naturally hydrating your skin from the inside out. ( drinking plenty of water is the best way to keep skin hydrated)

There are also several face masks you can make with blackberries to hydrate skin. I’m not actively promoting them as I haven’t tried them (yet) but if you like experimenting, find one and give it a try.

They also consist of collagen-forming vitamin C, and a small amount of vitamin A. Acting as antioxidants, these vitamins can protect their skin cells from the damage resulted by free radicals that contribute to skin aging. Therefore, regular consumption of  blackberries could protect the skin against UVA and UVB damage and aid in skin cell renewal.

The antioxidants found in blackberries are proven to be good for the hair. There are some ways in which they could support healthy, smooth hair. Vitamin C is a powerful antioxidant which is largely responsible for collagen, making hair healthy and strong.

Is it time to eat them yet?

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of course the best way to eat them is crisp and cold right out of the carton. seriously I can nibble them away in an afternoon and wonder why the carton is empty.

Thank goodness they are so low in calories, high in fiber and loaded with all those good antioxidants!

I also use blackberries for a fast healthy protein packed breakfast with non fat Greek yogurt and some raw almonds.

I also enjoy tossing them in a spinach salad with strawberries, feta cheese, some chopped almonds and a few other colorful veggies.

Of course you can always use them to make tasty baked goods like blackberry cobbler 😉

I’m attaching a recipe from my Pinterest collection I haven’t tried yet but it’s happening soon.

Crockpot Blackberry Jam, because you know, homemade biscuits 😉 Ok I’ll add that recipe here for you too. Enjoy!

 

Tell me…do you like blackberries? How do you enjoy eating them?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

7 thoughts on “The Super Powers Of Blackberries”

  1. I was taught a little while back that typically the smaller and denser colored fruit the healthier, and the mighty blackberry is the first fruit to come to mind when thinking of that, and after reading all the nutritional fun facts you provided, it only confirms that!

    Blackberry cobblers sounds amazing : )

    P.S. Nothing wrong with a little vegetable favoritism in my book!

    Read a few weeks back that only 7.5% of Americans get their RDA of vegetables!!

    Liked by 1 person

      1. That’s the one I’ve had a problem with too, but the rare times I’ve juiced them they’ve surprisingly been good, I just never buy them. Brussel sprouts are hard to embrace too : /

        Good luck lol! I’ll look forward to a blog post on them, so I can get inspired to be reacquainted with them 🙂

        Like

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