Blackberries are colorful, juicy, and delicious fruits that have become increasingly popular in recent years. They are not only tasty but also incredibly nutritious, providing a range of health benefits, including boosting bone health and providing strong anti-inflammatory benefits. In this article, we’ll dive into the nutritional values of blackberries, their anti-inflammatory benefits, immune system effects, and food-combining information.
Nutritional Values of Blackberries
Blackberries are a great source of many essential nutrients, including dietary fiber, vitamin C, vitamin K, vitamin E, folate, and manganese. They also contain small amounts of other vitamins and minerals, such as vitamin A, vitamin B6, thiamine, riboflavin, and copper. According to USDA, one cup (144g) of blackberries contains:
- 62 calories
- 2 grams of protein
- 14.7 grams of carbohydrates
- 7.6 grams of fiber
- 7.0 grams of sugar
- 0.7 grams of fat
- 29.1 mg of vitamin C (48% DV)
- 28.5 mcg of vitamin K (36% DV)
- 1.7 mg of vitamin E (8% DV)
- 36.5 mcg of folate (9% DV)
- 0.5 mg of manganese (25% DV)
The high fiber content of blackberries makes them great for aiding digestion, while their vitamin C content can help boost the immune system, among many other benefits.
Anti-Inflammatory Benefits of Blackberries
One of the most significant benefits of blackberries is their strong anti-inflammatory properties. Inflammation is a natural response of the immune system to injury, infection, or stress. However, chronic inflammation can lead to many health problems, including various cancers, heart disease, and autoimmune disorders.
Blackberries contain high levels of anthocyanins, a type of flavonoid, which has been shown to have potent anti-inflammatory effects [1]. Studies have found that consuming blackberries can reduce inflammation markers in the body and protect against chronic diseases linked to inflammation, such as cancer, diabetes, and heart disease.
Bone Health Effects of Blackberries
Maintaining healthy bones is crucial, especially for older adults, because bones can become brittle and fragile with age, leading to fractures and other issues. Blackberries are rich in vitamin K, which is essential for bone health. Vitamin K regulates calcium in the body, which is a vital mineral for building and maintaining strong bones.
In addition, blackberries are rich in manganese, another mineral that plays a key role in bone health. Manganese is necessary for the formation of connective tissue, which supports bone structure and strength [2].
Immune System Effects of Blackberries
Blackberries are packed with vitamin C, which is essential for a healthy immune system. Vitamin C is an antioxidant that protects cells from damage caused by free radicals, harmful molecules that can contribute to chronic diseases and aging [3]. Vitamin C also helps the body absorb iron, a mineral that is critical for forming red blood cells and carrying oxygen throughout the body.
Food Combining Information
To get the maximum nutritional benefit from blackberries, it’s essential to consider food combining. When blackberries are combined with other foods, they should be paired with foods that complement their nutritional benefits. Combining blackberries with high-fat or high-protein foods can slow down digestion and reduce the absorption of nutrients from blackberries.
Blackberries pair well with green leafy vegetables, such as spinach and kale, as they can help enhance the absorption of iron from blackberries. Additionally, blackberries can be combined with whole-grain foods, such as whole-grain bread, to provide a balanced meal that is rich in fiber and other essential nutrients.
Blackberry Anti-Inflammatory Smoothie Recipe
Here is an anti-inflammatory smoothie recipe that features the powerful goodness of blackberries:
Ingredients:
- 1 cup of fresh blackberries
- 1 large carrot
- 1 small piece of ginger
- 1 cup of coconut water
- 1 tablespoon of honey
Instructions:
- Wash the blackberries and set aside.
- Peel the carrot and ginger and chop them into small pieces.
- Place the blackberries, carrot, and ginger in a blender and pulse until smooth.
- Add coconut water and honey into the blender and blend until all ingredients are well combined.
- Serve in a glass and enjoy!
Conclusion
Blackberries are an excellent source of many essential nutrients, including fiber, vitamin C, vitamin K, vitamin E, folate, and manganese. The anthocyanins in blackberries provide anti-inflammatory benefits that can protect against chronic diseases, while their vitaminC content can boost the immune system, and their vitamin K and manganese content helps maintain healthy bones.
When combining blackberries with other foods, it’s important to choose complementary foods that support nutrient absorption; pairing blackberries with green leafy vegetables or whole-grain foods can create a balanced meal rich in essential nutrients.
If you love anti-inflammatory fruits, be sure to check out the other fruits section on our website, or explore our anti-inflammatory herbs section for more powerful goodness to add to any autoimmune smoothie.
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