Surprising Effects of Eating Blackberries, Says Dietitian

There aren’t many things that are as satisfying as biting into a juicy Blackberry on a hot summer day. Those dark purple berries that are packed with edible seeds and offer a sweet-tart flavor are the quintessence summer food that can elevate our salads, cocktails and even our breakfast oatmeal.

As a fruit found primarily in the eastern and Pacific regions of North America, as well as certain areas of Europe, blackberries are available for many of us to enjoy in our local grocery stores. farmers markets, and if you have a green thumb, our backyard. And if you can’t get your hands on fresh blackberries, fortunately there are frozen options available year-round.

Blackberries are low in calories, they have no added sugarand they are packed with important nutrients. A cup of fresh blackberries contains:

60 calories
14 grams of carbohydrates
7.5 grams of fiber
42 milligrams of calcium
29mg magnesium
30mg of vitamin C

Furthermore, like other berriesBlackberries contain antioxidant polyphenols, including anthocyanin (which gives this fruit its unique hue).

Along with the incredible flavor that blackberries offer, eating them can give your body some serious benefits if you enjoy them regularly. If you’re a blackberry aficionado (as many people are), here are five surprising effects of eating these black beauties.

Read on and for more information on how to eat healthy, don’t miss out. The #1 Best Juice to Drink Every Day, Science Says.

Eating fruit is related to the positive effects on weight control. Blackberries are naturally free of fat and sodium, have no added sugars, and are relatively low in calories. Additionally, the fiber found in these berries may help promote satietywhich can help maintain a healthy weight in the long term.

Vitamin C is the world’s preferred nutrient for immune health support. Vitamin C contributes to immune defense and promotes antioxidant scavenging activity, ultimately support a person’s overall health. One cup of fresh blackberries provides 30 mg of vitamin C, which is more than 30% of the RDA.

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blackberries in a white bowl — Shutterstock

Blackberries contain a unique polyphenol called anthocyanin, which is also found in other foods that are naturally blue or purple in color (such as blueberries, purple cabbage, and purple potatoes). The data shows that this polyphenol is linked to significant improvements in memoryattention and psychomotor speed, making blackberries a powerful food for brain health.

Your gut microbiome can have a profound impact on your gut health, your immune health, and even your mental health, and is affected by certain dietary and lifestyle choices. The consumption of berries, including blackberries, can cause a strong change in gastrointestinal bacterial communities and support a healthy gut microbiome.