Blackberries are a cluster of delicious little fruits with high fiber content. They can be eaten fresh, canned or frozen and can be made into juices, jam, desserts and even wine. They are packed with nutrients and are rich in minerals, vitamins, fiber, low in calories, virtually fat free. Their dark blue color is a result of their high antioxidant levels. Consumption of blackberries has a lot of health benefits and adding them to some of your juicing recipes is a great way to take advantage of all that this small fruit has to offer. More and more research continues to be done on the positive impact that blackberries can have on the body.
Prevention of Cancer
Blackberries contain anthocyanins which give the fruit a dark color. The anthocyanins are an antioxidant that has been shown to reduce inflammation. Being an antioxidant, they destroy the free radicals found in the body which harm cells and lead to cancer. The ellagic acid found in blackberries may have anti cancer properties. A cup of blackberries contains half the daily recommendation of the antioxidant vitamin C that protects the immune system and may also lower the risk of contracting certain types of cancer. Research has also found that blackberries may reduce esophageal cancer by relieving oxidative stress caused by Barrett’s esophagus.
Blackberries are good for proper functioning of your heart. The anthocyanins may increase the juice’s antioxidant activity leading to protection of the cardiovascular system from disease. The vitamin C in blackberries acts as an antioxidant and the immune system uses vitamin C to fight and prevent illness. One cup of blackberries contains up to thirty percent of the daily recommended amount of fiber that helps in digestion and reduce the risk of heart disease. Adequate vitamin C intake lowers the risk of developing heart diseases.
Blackberries are a great source of ellagic acid which is an antioxidant that helps protect the skin from damage from ultraviolet light. The vitamin C found in blackberries helps heal wounds and may also lessen the appearance of wrinkles. Blackberries also contain cyanidin-3-glucose a compound that can help prevent skin cancer by inhibiting tumors from growing and spreading.
Low Calorie Nutrition
Blackberries are very low in calories. 100 grams of blackberries provide just 43 calories but they nonetheless contain soluble and insoluble fiber. One cup of raw blackberries contains more fiber than a cup of bran flakes which provide 7 grams. If you are looking to lose weight then blackberries are a great source for you.
They can give you quick energy and the fiber content it has will help you stay full until your next meal helping you not to feed on more fattening foods.
Consumption of blackberries may help you kill oral bacteria that cause illness. They contain rutin, gallic acid and ellagic acid which are compounds that may contain antiviral and antibacterial properties. The blackberry extracts have the ability to kill pathogens together with its anti-inflammatory and antiviral properties. This makes it a promising ingredient for products designed to treat or prevent periodontal infections.
Blackberries are very sweet not only on the palate, but also for the body. Juicers will have no problem extracting all of the goodness this power-packed fruit has to offer and there are countless berry juicing recipes that take advantage of what this power packed fruit has to offer. Watch the video below for a demonstration of a melon, pineapple and blackberry blend.