Nutrition

Health Benefits of Blackberries


Blackberries rank as some of the most nutritious fruits, and they are definitely worth adding to your juicing recipes for optimal health. From the outer skin to the inner flesh of the fruit, everything about blackberries is extremely positive and can have a tremendous impact on your body. In fact, these berries have been used throughout history for their medicinal value. So what can this tiny fruit do for you?

Besides being tasty, blackberries are full of helpful nutrients. Some of the vitamins contained in blackberries include vitamins A, B2, B3, C, E and K. The mineral wealth of these berries include calcium, iron, magnesium, zinc and phosphorus as well as potassium. There are traces of amino acids and dietary fiber in blackberries too.

How Blackberries Can Benefit Your Body

Any of the juicers in our reviews should be able to handle this small powerhouse fruit with ease.  Whether you get a masticating or centrifugal machine, taking advantage of everything the blackberry has to offer should be rather easy.  Below are just some areas of the body that can be helped by introducing this food into your diet.

Antioxidants Benefits

Blackberries have a profuse amount of powerful antioxidants that can protect the body in a number of ways. Compounds such as flavonoids, phenolic acid particularly anthocyanidins in blackberries work to hamper the activities of free moving molecules and suppress their ability to cause infections. This protective action in turn shields the body from underlying health risks that may bring fatal conditions at times.

Anti-Cancer Properties

Blackberries are effective at reducing the intensity of a number of cancers among them lung, colon, and esophageal cancer. The micro-nutrients in blackberries bring to the fore chemo-preventive effects and inhibit propagation of malignant cells. A number of studies show that blackberries have the ability to counter cancer activities due to the abundance of anthocyanins and phytochemicals. These two compounds prevent the growth of tumor growth and metastasis.

Protection Against Endothelial Dysfunction

Blackberries have the ability to offer you protection against endothelial dysfunction, a condition characterized by abnormal function of the inner walls of blood vessels. As evidenced by scientific studies, these berries have unique components among them cyanidin 3-0-glucoside, which counter oxidative activity. In addition, these properties help reduce the effects brought about by such conditions. As if that is not enough, blackberries can reduce the DNA damage and guard against cardiovascular related diseases.

Cognitive Benefits

Making blackberries part of your diet can help enhance the body’s cognitive functions. According to studies, the polyphenolic components found in blackberries can help rejuvenate cognitive abilities in the elderly. Due to their extraordinary antioxidant powers, it is believed that blackberries can enhance memory performance in addition to improving behavioral and neuronal functions.

Enhanced Digestive Health

Blackberries contain both soluble and insoluble fiber that is incredibly helpful in optimizing the functionality of the digestive system. The insoluble fiber in these fruits facilitates easy and better absorption of water by the large intestines. It also adds bulk to the stools and regularizes the movement of bowels. All these digestive benefits combine go reduce constipation.

Healthy Heart

The wealth of flavonols such as anthocyanins in blackberries makes blackberries excellent in improving the heart’s health. Other minerals like magnesium and fiber in blackberries help in unblocking arteries and stimulate blood flow. This lowers the risk of getting various heart diseases such as stroke and atherosclerosis. The magnesium traces in these fruits help regulate blood pressure and lower the risk of cardiac arrhythmia and uneven contraction.

Boosts Immunity

Due to the presence of phytoestrogens, minerals and vitamins have a significant role to play in boosting the immune system. It thus goes without saying that regular consumption of blackberries can help the body fight disease-causing pathogens, thus protecting the body from infections.

Healthy Bones

The magnesium and calcium content in blackberries are essential for enhancing bone health. The calcium in these berries helps the body absorb calcium and potassium at a faster rate. In addition, blackberries contain high amounts of phosphorous that help the body regulate calcium, build strong bones and contribute to apt functioning of the cells.

Skin Care

Drinking blackberry juice on a regular basis can help rejuvenate and add glow to your skin. The juice is full of vitamins such as vitamin C, E, and other powerful antioxidants. The nutrients in blackberries combine to protect the skin from oxidative damage in addition to strengthening the collagen structure.

The health benefits of blackberries are best enjoyed by juicing the berries. While you can juice them alone, adding other fruits such as apples, pineapples, blueberries, and grapes as well as oranges to improve flavor and increase the nutritional content of your recipes.