Benefits of blackberries


The following are some of the advantages that eating blackberries can provide:

1. Vitamin C

Vitamin C is abundant in blackberries.
Blackberries have a high vitamin C content. One serving of 100 grammes (g) of vitamin C provides 35% of the recommended daily intake (RDA) for an individual.

Because humans are unable to generate vitamin C on their own, it is critical to consume it in a balanced diet.

Vitamin C is required for the body to generate collagen and some neurotransmitters and is involved in protein synthesis. Many body functions, including wound healing, rely on these activities.

Vitamin C is also an antioxidant and plays a role in immune system function.

2. Fiber-rich food

Blackberries provide 14% of the RDA of fibre in a 100 g serving. Fiber is a form of carbohydrate that, unlike other carbohydrates, the body cannot break down into smaller sugar molecules. Fiber is essential for controlling blood sugar levels and sugar intake.

Soluble and insoluble fibre are the two forms of fibre found in diet.

  • Soluble fibre is a type of fibre that dissolves in water and has been linked to decrease blood sugar levels and helping people maintain a healthy cholesterol level.
  • Although insoluble fibre does not dissolve in water, it aids digestion.
  • Fiber is found in both soluble and insoluble forms in blackberries.


3. Antioxidants

Antioxidants such as anthocyanins are abundant in blackberries. Antioxidants assist people in combating the negative effects of free radicals in the body.

Free radicals can cause cell damage and are thought to play a role in the ageing process as well as other diseases including cancer and heart disease.

Antioxidants are used by the body to reduce the damage that free radicals can cause. It’s likely that people who eat foods high in antioxidants help this process along, but additional research is needed to establish this.

4. K-vitamin

Blackberries are high in vitamin K and are a good source of it. This vitamin is required for blood clotting, which is crucial for wound healing.

Vitamin K has also been related to optimal bone health. If a person is on blood thinners, it is critical that they review their vitamin K intake with their doctor.

5. A vitamin

Vitamin A is also found in blackberries, and it has a variety of roles in the body. Vitamin A helps the body’s immune system fight infections and sickness. It also aids in the development and maintenance of teeth and bones, as well as the health of the skin.

Vitamin A is necessary for the production of pigments in the retina of the eye, which aids vision in low-light situations.

6. How the brain works

A 2009 study indicated that rats that ate blackberries had better cognitive and motor skills than rats who did not eat blackberries.

This could be due to substances found in blackberries called polyphenols, according to the study’s authors.

More research is needed to see if these advantages are also shown in humans.

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About the Author: Noor Ul Huda Naeem

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