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Encyclopedia of Health Benefits of Berries
5. Blackberries:
These are the most common types of berries found in UK. These are small
dark, purple berries that are found as a major ingredient in jams and pies. They
have a high vitamin C level.
Blackberries are a delicious little "aggregate fruit" that grow wild on thorny
bushes and are cultivated on every temperate continent, including Africa and
Asia. Composed of many individual drupelets, each like a small berry with one
seed, each drupelet contributes extra skin, seeds and pectin with dietary fiber
value to the nutritional content of blackberries, making them among the highest
fiber content plants in the world.
Blackberries can be eaten fresh, frozen and canned and are popularly made into
jams, juices, desserts and even wine. Rich in vitamins, minerals and fiber,
blackberries are highly nutritious and rich in antioxidants. They are also low
in calories, carbohydrates, and fat, making them one of the best fruits out
there for a balanced diet.
Health benefits of Blackberries
Cancer Prevention
Anthocyanins, which give blackberries their dark color, are an antioxidant shown
to reduce inflammation. As an antioxidant, they destroy free radicals in the
body that harm cells and lead to cancer. Research has also shown that the
ellagic acid in blackberries may have anti-cancer properties. One cup of
blackberries contains half of the daily recommendation of the antioxidant
vitamin C, which protects the immune system and may lower the risk of developing
certain types of cancer.
Researchers have found that blackberries may reduce esophageal cancer by
relieving the oxidative stress caused by Barrett's esophagus, a precancerous
condition usually brought about by gastroesophageal reflux disease. Perhaps the
greatest benefit from eating blackberries is their high level of phenolic acids
which, besides having many other potential health benefits, are antioxidant
compounds known as powerful anti-carcinogenic agents. Because of these
compounds, blackberries have been given an ORAC value (oxygen radical absorbance
capacity) of about 5350 per 100 grams, placing them near the top of ORAC fruits.
Cardiovascular Benefits
The anthocyanins that give blackberries their dark color are antioxidants shown
to reduce inflammation by helping combat free radicals in the body that destroy
cells and lead to heart disease. Vitamin C in blackberries acts as an
antioxidant, and one cup of this delicious berry contains half of the daily
recommendation of vitamin C. The immune system uses vitamin C to fight illness
adequate vitamin C intake may lower the risk of developing heart disease. One
cup of blackberries contains over thirty percent of the daily recommended amount
of fiber, promoting healthy digestion and reducing the risk of heart disease.
Skin Health
As are all berries, blackberries are a great source of ellagic acid, an
antioxidant shown to protect the skin from damage from ultraviolet light.
Studies have also shown that ellagic acid may also repair skin damaged by the
sun. Vitamin C helps heal wounds, and studies also show vitamin C may even
lessen the appearance of wrinkles. Studies of cyanidin-3-glucoside, a compound
found in blackberries showed it prevents skin cancer by inhibiting tumors from
growing and spreading.
Eye Health
Vitamin C functions as an antioxidant in blackberries and one cup contains half
of the daily recommendation of vitamin C. The body uses vitamin C for protection
from immune system deficiencies, and may reduce the chances of macular
degeneration, a condition in which fine vision deteriorates, resulting in
central vision loss and is the leading cause of blindness in people over 50.
Women's Health
 Phytoestrogens are naturally occurring plant estrogens found in blackberries
that may help relieve the common symptoms of PMS like bloating, food cravings,
and even menopausal symptoms including hot flashes.
Digestive Tract Health
Just one cup of blackberries contains over thirty percent of the daily
recommended amount of fiber, which promotes healthy digestion and aids in
maintaining bowel regularity by bulking up the feces and reducing the time it
takes matter to pass all the way through the intestines. Bowel regularity is
commonly associated with a decreased risk for colon cancer.
Diabetes
Thirty percent of the daily recommended amount of fiber is to be found in just
one cup of blackberries. The steady movement of fiber through the digestive
system allows for a measured breakdown of food into its component parts. This
even breakdown of food helps to curtail extremes regarding simple sugar uptake
from the digestive tract. An excess of simple sugar uptake all at once can
produce an unwanted blood sugar spike. A lack of simple sugar uptake may produce
a rapid blood sugar drop. Either extreme can upset blood sugar balance. The
quantity of fiber in blackberries helps avoid both extremes.
Bone Health
Blackberries are a good source of vitamin K, offering 36% of the daily
recommended amount of this nutrient used by the body for the clotting of blood
and to aid the absorption of calcium.
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Dated 12 March 2013
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