Blackberry

Blackberries pack a powerful antioxidant punch

Blackberries are known for their nutritional benefit as well as distinct taste. A fruit full of seeds the Greeks and Romans used blackberries in their daily cooking as well as an ingredient to make dyes. With more than 40 known species, blackberries span the globe and remain a popular preserve in many cultures. Blackberries have a remarkable ability to withstand cold conditions, making it widely produced in areas such as the northern United States and Russia. Wild blackberry bushes contain a tremendous number of thorns, while modern hybrids have limited this quality. While thornless versions were known as being tasteless, a new variety, the Triple Crown, retains much of the flavor of the original blueberry plants.

Key Nutrients

Blackberries are a great source of vitamin E, vitamin C and pectin. They have a high amount of dietary fiber, and contain a low amount of saturated and unsaturated fats.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.
Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Season

Blackberries mature in the late summer/ early fall. Due to a number of global growth spots, you can find blackberries year round in your local supermarket.

Nutrition Information

Per 1 Cup (144 grams):

Calories (cKal): 62
Protein (grams): 2
Total Fat (grams): .71
Carbohydrates (grams): 13.84
Fiber (grams): 7.6

Buying and Storing

When buying blackberries, make sure the fruit is free of spots and does not contain any broken berries. Store blackberries in your refrigerator for up to one week.

Best Way to Add to Diet

Blackberries make a great addition to any breakfast, especially pancakes and yogurt. Since there are a lot of seeds in this fruit, a jam or preserve is the easiest way to enjoy its acidic nature. Finally, blackberries pair well with deserts.