Blackberries are relatively low in calories and high in fiber, making them a suitable choice for weight loss or weight management, says Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad
Considered a superfood, blackberries offer several health benefits due to their nutrient content and antioxidant properties. According to Dr G Sushma, Consultant, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, due to being rich in antioxidants, such as anthocyanins, which give them their dark colour, blackberries help prevent certain diseases.
Blackberries deserve a spot in your fruit tray as they can become your go-to summer favourite due to their delicious taste, and their numerous health benefits will serve as an additional advantage. Let’s delve into why blackberries should be considered a must-have for your fruit selection.
Nutritional profile of blackberries
Here is a breakdown of their nutritional composition per 100 grams (approximately one cup) of raw blackberries, as per Dr Sushma.
– Calories: 43
– Carbohydrates: 9.6 grams
– Fiber: 5.3 grams
– Protein: 1.4 grams
– Fat: 0.4 grams
– Vitamin C: 21 milligrams, 35% of the daily recommended intake or daily value (DV)
– Vitamin K: 19.8 micrograms, 25% of the DV
– Manganese: 0.6 milligrams, 32% of the DV
– Vitamin E: 1.2 milligrams, 6% of the DV
– Folate: 25 micrograms, 6% of the DV
– Potassium: 162 milligrams, 5% of the DV
– Magnesium: 20 milligrams, 5% of the DV
Health benefits of blackberries
Here are some of the key health benefits of blackberries, according to Dr Sushma.
*Antioxidant activity: Blackberries are packed with antioxidants, which help protect the body against harmful free radicals. The antioxidants in blackberries, particularly anthocyanins, have been associated with a reduced risk of chronic diseases, including heart disease, certain cancers, and age-related cognitive decline.
*Anti-inflammatory properties: The phytochemicals in blackberries possess anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to various health issues, such as cardiovascular disease and arthritis.
*Improved digestion: Blackberries are high in fibre, which aids in digestion and helps maintain bowel regularity. Adequate fibre intake is essential for a healthy digestive system and can contribute to weight management.
*Enhanced brain health: The antioxidants in blackberries may support brain health by protecting against oxidative stress and inflammation. Some studies suggest that blackberries could improve cognitive function and memory.
*Potential blood sugar control: While blackberries contain natural sugars, their high fibre content helps slow down the release of sugar into the bloodstream. This characteristic may help regulate blood sugar levels, making blackberries a favorite fruit for individuals with diabetes.
*Sugar content: Blackberries do contain natural sugars, but their high fibre content helps slow down the release of sugar into the bloodstream. However, if you have diabetes or need to manage your sugar intake, it’s still important to consume blackberries in moderation and consider them as part of your overall carbohydrate intake.
*Overconsumption: While blackberries offer numerous health benefits, it’s essential to practice moderation. Overconsumption of any food, including blackberries, may lead to gastrointestinal discomforts, such as diarrhoea or bloating, due to their fibre content. It’s recommended to incorporate a variety of fruits and vegetables into your diet to obtain a well-rounded nutrient intake.
Myths and facts about blackberries
A myth about blackberries says that they can cause kidney stones. Debunking this, Dr Sushma says they do not contribute to kidney stone formation. “In fact, their high water content and fibre may help promote kidney health by supporting hydration and aiding in waste removal.”
Another myth says that they can cure cancer. “While blackberries contain antioxidants that have been associated with a reduced risk of certain cancers, they cannot be considered a cure for cancer,” Dr Sushma says. A healthy diet, including blackberries and other fruits and vegetables, is important for overall health and disease prevention, but it should not replace appropriate medical treatments.
Those who believe blackberries are high in calories and should be avoided for weight loss are wrong, according to Dr Sushma. “Being relatively low in calories and high in fibre, they’re a suitable choice for weight loss or weight management.”
The belief that eating blackberries can improve vision is false. While blackberries contain some vitamins and antioxidants beneficial for eye health, there is no direct evidence to suggest that eating blackberries alone can improve vision, according to Dr Sushma.
