10 Surprising health benefits of black berry
Table of Contents
Health benefits of Black berry
Black berry is a sweet and yummy summertime fruit but it is not limited to its taste, black berry has excellent health benefits as well.
Black berry is packed with Vitamin C
Just one cup of blackberries has 30.2 Milligrams of vitamin C. (Source 1) i.e., half the daily recommended value. Vitamin C helps in:
- Healing the wounds
- Skin Regeneration
- Helps body in fighting the toxins.
- Absorption of Iron
- Aiding the body during common cold.
- Scurvy prevention
Black berry is beneficial for weight loss:
Blackberries are a good source of soluble fiber, which slows the movement of the food in the intestine; giving increased sense of fullness and control of appetite. So if you’re struggling to eat less, incorporate black berry in your diet.
Studies have shown that fiber helps in reducing the calories we absorb from the meals (Source: 1).
100 grams (3.5 ounces) of blackberry contains 10.2 gram of carbs out of which 5.3 gram is fibre (Source: 1).
Black berry is one of the fruits having lowest calorific value, yet dense in essential vitamins and nutrients, providing excellent health benefits.
100 grams (3.5 ounce) of blackberry consists of:
Calorie: 43
Vitamin C: 35% of Reference Daily Intake (RDI)
Manganese: 32% of RDI
Vitamin K1: 25% of RDI
Copper: 8% of RDI
Folate: 6% of RDI
Source: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2
Black berry help fight inflammation:
Inflammation is our body’s defence mechanism against infection or injury. But because of our modern lifestyle, and the stress, our body is subjected to long term inflammation. And such inflammation contributes to obesity, heart diseases and Diabetes. (Source: 1 , 2 , 3)
The antioxidants present in the black berry helps benefit your health by lowering the inflammatory markers.
(Source: 1 )
Black berry benefits in lowering cholesterol level:
Study has shown that Black berry consumption have lowered Triglycerides, Total and LDL Cholesterol levels while not affecting the HDL Cholesterol level. (Source: 1)
Black berry is good for your skin:
The antioxidants present in the black berry fights the free radicals, which are major contributors to skin damage and ageing. (Source: 1)
The Ellagic acid present in Black berry protects skin by hindering the production of enzymes that degenerate collagen in sun-damaged skin. Collagen helps to keep skin stretch and firm, its breaking means saggy skin and wrinkles.
Helps in clotting of blood:
Black berry is rich in Vitamin K, which helps the blood cut, and makes sure we do not lose excessive blood from an injury.
Black berry benefits in oral health:
Black berry has antibacterial and anti-inflammatory abilities against some types of bacteria that causes oral disease. (Source: 1)
Black berry helps in improving blood sugar and insulin response:
Studies have shown that black berry protects us from high blood sugar levels, increases insulin sensitivity and reduce the response of blood sugar and insulin towards high-carb meals.
Blackberries help in boosting brain health:
According to a research published in Journal of Agriculture and Food Chemistry, it was concluded that antioxidants in berries help in battling the free radicals and modify how the neurons of the brain communicate. This helps in reducing inflammation of the brain and helps in prevention of memory loss caused due to ageing.
Black berry helps in maintaining heart health:
Our blood vessels are lined with the endothelial cells, which help in controlling the blood pressure, prevent the blood clotting inside the vessels and other important functions.
Excessive inflammation can damage these endothelial cells causing disruptions in important functions known as Endothelial Dysfunction. It is a major risk factor for heart disease. (Source: 1)
Studies have shown that berries, including black berry, help in improving endothelial functions in healthy adults , people with metabolic syndrome and smokers.
How to use Blackberries?
Black berry should be eaten raw and fresh for maximum benefits, however, it can be used frozen or baked/processed. You won’t get the maximum benefits, but that would still be a better option.
Black berry is very delicious and make a wonderful snack or dessert. Adding a bit of heavy or whipped cream on the blackberry can transform it into a more elegant dessert.
You can try black berry topped with either Yoghurt, cottage cheese, along with some chopped nuts.
Using black berry in the form of salad is also a good way, but remember to take the salad before the main meal.
There are endless varieties of black berries, you can browse the internet for healthy recipes.
Conclusion:
Health benefits of black berry are numerous and we should try to incorporate it in our diet regimen whether to lose weight or to remain healthy. Try different recipes, you’d definitely love it. Let me know in the comments how you have your blackberries and the benefit you have reaped out of it.
