Are blackberries healthy?
Blackberries, sweet and full of vitamins, but how healthy are they really? Find out what distinguishes the blackberry from other fruits in our article.
Are blackberries healthy?
Yes, blackberries are very healthy. And also my favorite fruit. Blackberries contain fiber, which has several health benefits. Blackberries are also full of healthy nutrients. Unfortunately, they are not cheap and can be bought fresh, especially in the summer. An alternative is frozen blackberries. But are these also healthy? Read on to discover this.
What are blackberries?
But before we go any further, let’s get back to the basics. What exactly are blackberries?
Blackberries are summer fruits consisting of small balls, also called partial fruits. They are also called forest blackberries or blackberries. They come from the Netherlands and South America and grow on a blackberry bush.
The blackberry tastes juicy and sweet. Some blackberries actually have a tart taste. Blackberries are very versatile. For example, use them in a vegetable salad, fruit salad, smoothies or make jam or fruit puree.
What is the nutritional value of blackberries?
Below you can read the nutritional value of a portion (125 grams) of blackberries.
- Energy 46 kcal
- Fat 0.2 g
– of which saturated 0 g - Carbohydrates 6.4 g
– of which sugars 6.4 g
- Fiber 3.9 g
- Protein 1.1 g
- Salt 0.01 g
What nutrients do blackberries contain?
Below you can read which and how many nutrients a portion of blackberries (125 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 231 mg | 3500 mg |
| Calcium | 51 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 29 mg | Men 350 mg Women 300 mg |
| Iron | 1.3mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0.3 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 15 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 3 mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.04 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.05mg | 1.6mg |
| Vitamin B6 | 0.04 mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 43 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.5mg | 16 mg |
| Vitamin C | 15 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 31mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of blackberries?
Let’s talk about why blackberries are such a health powerhouse. They are packed with dietary fiber, which is healthy for your heart, intestines and more… Read on to learn everything about this powerhouse.
Fiber bomb
A serving of blackberries contains no less than 3.9 grams of fiber. This is a large amount of fiber in a small fruit. With a portion of blackberries you already get more than 10% of the minimum fiber requirement per day. You need at least 25 grams (women) or 30 grams (men) of fiber per day.
Fiber has many health benefits. In this way they can contribute to the health of your intestines. Certain fibers (soluble) could feed your healthy intestinal bacteria, which has a positive effect on your intestinal microbiome (composition of bacteria in your intestine).
Insoluble fiber provides more volume in your stool, which can be positive for your bowel movements (provided you also drink enough fluid).
Fibers can also ensure a more stable blood sugar level, which means you have a lower risk of metabolic syndrome (complaints surrounding metabolism) and diabetes type II (diabetes).
They are low in calories
A serving of blackberries (125 grams) contains only 36 calories. So, it is very low in calories, but at the same time rich in nutrients!
By eating mainly low-calorie food rich in nutrients, maintaining your weight is a lot easier. Do you want to lose weight? That’s a lot easier! Another plus: if you have a healthy weight, you are less likely to get sick.
Blackberries therefore fit well with our motto ‘don’t fill, but nourish’.
High concentrations of nutrients
Blackberries contain many high concentrations of vitamins and minerals. They contain a high amount of vitamin C. Vitamin C is especially important for the formation of connective tissue and good resistance. Vitamin C is also important for the absorption of iron in plant foods.
A number of studies suggest that vitamin C helps reduce the formation of carcinogens. More research needs to be done on this.
The amount of vitamin K in blackberries is also high. A cup of blackberries contains approximately 29 mg of vitamin K. This vitamin is important, among other things, for proper blood clotting.
Finally, blackberries also contain a lot of manganese, which is an important mineral for energy metabolism and the maintenance of strong bones.
Packed with antioxidants
In fact, it is believed that blackberries have the most antioxidants of any fruit. One of the antioxidants in blackberries is the powerful antioxidant vitamin C. Antioxidants scavenge free radicals, which are caused by normal body processes and external factors (such as smoking and sunlight).
Free radicals can cause damage to tissues and cells, which in the long term would lead to various chronic diseases.
Supporting brain health
According to a review of several studies in The Journal of Agricultural and Food Chemistry, eating berries (such as blackberries) may improve brain health. It could also reduce memory loss due to old age.
Supports good heart health
This health benefit is also due to the fibers, which reduce the risk of cardiovascular disease. A diet rich in fiber can reduce LDL (bad) cholesterol. Too high LDL cholesterol increases the risk of various cardiovascular diseases.
RESUME
Blackberries have many health benefits. They support the health of your heart and brain. They are also packed with antioxidants, which can protect you against various diseases.
Are frozen blackberries healthy?
Of course! Frozen blackberries are often not only cheaper, but also healthier. Frozen fruit is frozen as soon as possible after it is ripe. This retains many more nutrients than if you choose ‘fresh’ fruit.
‘Fresh’ fruit is not that fresh at all. It is often in the supermarket for days and maybe it is also at your home for a while. The longer the fruit is exposed to light and oxygen, the fewer nutrients it contains.
Are wild blackberries healthy?
You would think that wild blackberries are healthy, because they are really fresh! Unfortunately, this is not the case and they can even be dangerous. So don’t go picking blackberries.
You can then become infected with the fox tapeworm.
More than half of the foxes in the Netherlands are infected with this parasite. Wild blackberries grow on bushes, so there is a good chance that the blackberries have come into contact with fox droppings. Plants may also be contaminated by soil pollution or exhaust fumes.
In addition, it is forbidden to pick wild fruit. This fruit is food for animals and not for humans. Would you like to eat fresh blackberries? Then purchase a blackberry bush for your own garden.
Are the seeds of blackberries healthy?
The seeds are healthy and therefore edible. You don’t have to chew these because they are very small. This is not recommended due to the bitter taste of the seeds.
Can you eat blackberries when you are pregnant?
If you are pregnant, you can eat blackberries with confidence. Make sure you clean them thoroughly under running water. This way you wash all the bacteria off the blackberries.
Are blackberries good for weight loss?
Blackberries are very low in calories, making them a good choice if you want to lose weight. In addition, the fibers ensure a longer feeling of satiety. Combining blackberries with protein-rich food (such as Greek yogurt ) will keep you feeling full for longer.
Do blackberries fit into a low-carb diet?
This depends on the type of low-carb diet you follow. The amount of carbohydrates you can eat differs per type of low-carb diet. You also need to take into account the other carbohydrate foods you eat. With some variants of this diet you are temporarily not allowed to eat fruit.
When to eat blackberries?
It doesn’t matter when you eat blackberries. By eating them when you have a sweet tooth, you prevent yourself from making unhealthy choices. For example, eat them as a snack, in a bowl of yoghurt, a bowl of muesli or in a (fruit) salad.
How many blackberries can you eat per day?
If you do not want to lose weight, the advice is to eat at least 200 grams of fruit per day. Try to alternate with different types of fruit. For example, eat a portion of blackberries (125 grams) with three apricots (72 grams). This way you get various vitamins and minerals.
Are blackberries or raspberries healthier?
Raspberries contain slightly fewer calories than blackberries, but therefore also much less dietary fiber. It is very positive that raspberries contain fewer carbohydrates and sugars than blackberries. Are you curious which of these types of fruits is the healthiest? Read the answer in our article top 10 healthiest fruits.
Are blackberries or blueberries healthier?
Blueberries contain slightly fewer calories than blackberries. However, blackberries contain more than double the amount of fiber. Are you curious about the difference in nutrients and which type of fruit is the healthiest? Then read our article top 10 healthiest fruits.
Conclusion
Blackberries are very healthy. Despite their small size, they are packed with vitamins and minerals. They also contain a lot of fiber and few calories. Unfortunately they are not available all year round. Frozen blackberries are a healthy solution for this! Sometimes these even contain more vitamins and minerals than the fresh variety.
