How healthy are blackberries? Read all 8 benefits here

by Abbas Jahangir · June 15, 2024

Blackberries are small, powerful fruits. They have been used for more than 2,000 years to treat fever and intestinal problems.

These fruits are packed with antioxidants, vitamin C and vitamin K. They also contain a very important mineral that can help against certain diseases and aging (you can read more about this further below).

Contents:

Health benefits of blackberries
Nutritional value of blackberries
Recipes with blackberries
Resume

Facts about blackberries

With blackberries, the large ones are the sweetest and tastiest.
Blackberries consist of 20 to 50 seeds that are stuck together.
The blackberry is related to the raspberry.
The Greeks, Romans and indigenous peoples of the Americas saw blackberries as a medicinal fruit.
Tea can be made from the leaves of the blackberry plant.
Blackberries are in season from July to September.

The benefits of blackberries

Below we have listed the major benefits of blackberries for you. At point 8 you can read how blackberries can affect your weight.

Good source of vitamin C

Blackberries are rich in vitamin C. This vitamin is important for, among other things:

Your immune system [1]
Healthy, strong and even skin [2]
Healthy cartilage
Healing wounds [3]
Healthy blood pressure [4]
Preventing heart disease [5,6]
Protecting your cells (you can read more about this in point 3)
The absorption of non-heme iron (iron from plant foods)

Summary: Blackberries are a good source of vitamin C. This vitamin provides many great health benefits.

They support your intestines (because of the fiber)

Blackberries contain a lot of fiber. Fibers are small plant particles that your body cannot absorb, but are still very important for your health. They have a major influence on your digestion.

Eating a fiber-rich diet can help you with [7]:

Keeping your bowel movements healthy and preventing constipation.
Keeping your intestinal flora (the collective name for all the bacteria in your intestines) healthy, because fiber is a food source for the good bacteria.
Keeping your blood sugar level stable, which reduces the risk of type 2 diabetes.
Lose weight and maintain your weight (you can read more about this in point 8).

Summary: Blackberries are high in fiber. Fibers benefit your bowel movements, intestinal flora, blood sugar levels and weight.

Protection for your cells

If you’ve ever messed with blackberries, you know they contain a lot of dyes. These substances are called anthocyanins .

Anthocyanins not only give blackberries a beautiful color, but are also healthy. They are antioxidants . These protect your body against (oxidative) damage and can therefore slow down the aging process.

In addition, antioxidants are important for your resistance and provide protection against diseases.

Summary: Blackberries are rich in antioxidants, which help protect your cells and keep your body healthy.

4: They support the brain

The antioxidants from blackberries also help keep your brain in good condition. There is even evidence that they help slow down memory loss due to age [8].

Research
In one study, rats were divided into two groups. One group received blackberries, the other group did not. Rats that ate blackberries improved both their cognitive skills (learning, remembering and thinking) and their motor skills (speed, balance and coordination) [9].

Animal studies like these are an indication (not a guarantee) that humans experience the same effect.

Summary: Blackberries can help keep your brain healthy.

They improve the health of your skin

Blackberries contain many substances that can contribute to healthy skin. This type of fruit contains various antioxidants, such as polyphenols, vitamin A and vitamin C.

The anthocyanins (the colorants in blackberries) also work as antioxidants. All these substances work together to fight free radicals, protecting the skin against damage caused by UV radiation. They also contribute to the renewal of skin cells.

In addition, the vitamin C in blackberries can help with collagen production, making your skin strong, smooth and elastic.

Summary: The nutrients in blackberries can improve your skin.

Strong bones

What foods do you think about when it comes to strong bones? Milk? Yogurt? Do not stick to blackberries. Yet these beautiful fruits can also help keep your bones healthy and strong.

Blackberries contain a lot of vitamin K. A study among people with osteoporosis showed that this vitamin helps improve bone density.

Vitamin K is also linked to fewer bone fractures [10].

Blackberries also contain manganese and vitamin A : two substances that help keep your bones healthy.

Summary: Blackberries contribute to healthy and strong bones.

Rich in the mineral manganese

Manganese is essential for your immune system and metabolism . This mineral can also contribute to healthy blood vessels and fewer PMS complaints in women [11].

And perhaps most importantly, manganese is part of superoxide dismutase , a powerful antioxidant that has the potential to:

Increase your resistance
Provide protection against heart disease [12]
Prevent aging
To inhibit inflammation [13]
Support the liver
Help you better absorb other vitamins and minerals

It is important to know that eating blackberries does not guarantee the above benefits. It is a good idea to eat as varied and healthy as possible.

Summary: Blackberries are rich in the important mineral manganese.

Easier to lose weight

Blackberries fit well in a low-carb diet .

Because blackberries contain a lot of fiber, they contribute to a feeling of satiety [14,15]. This means you eat less, which means you consume fewer calories and lose weight faster.

Fruit naturally contains sugars. Yet you don’t have to worry about that: the fruit sugars in fruit are packed in a mix of vitamins, minerals, fiber and other healthy nutrients. If you want to lose weight, feel free to eat two portions of fruit per day, preferably low-sugar fruits such as blackberries, strawberries and currants.

Please note: Fruit juices from cartons (made from fruit) are better avoided while losing weight. They contain a lot of fruit sugar and no fiber – a bad combination if you want to lose weight.

In this article you can read more about healthy food for weight loss .

Summary: The fiber from blackberries helps you lose weight without feeling hungry.

Nutritional value of blackberries

100 grams of blackberries contains the following nutritional values [16]:

Energy: 58 kcal (calories)
Carbohydrates: 8.5 grams
– Sugars: 6.8 grams
Protein: 1.2 grams
Fats: 1.0 grams
Fiber: 5.2 grams

Vitamins and minerals:

Vitamin A: 6% RDA
Vitamin C: 50% RDI
Vitamin E: 8% RDA
Vitamin K: 36% RDI
Calcium: 4% RDA
Folic acid: 9% RDA
Magnesium: 7% RDA
Potassium: 7% RDA
Copper: 12% RDA
Manganese: 47% RDA

In addition to these vitamins and minerals, a serving of blackberries also contains vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, iron and phosphorus.

Recipes with blackberries

Blackberries are delicious to eat straight. Or use them in a fruit salad together with blueberries and raspberries . They’re like healthy sweets.

Also add a portion of blackberries to a smoothie or make a delicious healthy breakfast cake with them.

Blackberry smoothie recipe

Ingredients

100 grams of blackberries (fresh or frozen)
150 grams Greek yogurt (10% fat)
100-150 ml unsweetened almond milk
10 grams of broken linseed
Optional: cinnamon powder, pure stevia

Preparation method

Place all ingredients in a blender and blend into a smooth smoothie.
Optional: add a pinch of cinnamon powder and/or a pinch or a few drops of pure stevia and blend again (briefly).
Pour the smoothie into a tall glass.

In brief

Blackberries are full of substances that help keep your body healthy. Below you will find the health benefits of blackberries briefly summarized:

Blackberries are rich in vitamin C. This is good for your immune system, skin, cartilage, blood pressure and heart, among other things. It also benefits the absorption of non-heme iron.
Blackberries are a good source of fiber. This provides benefits for your intestines, blood sugar levels and weight.
Blackberries help prevent damage to your cells because they are full of antioxidants.
Blackberries can help keep your brain in good shape.
Blackberries contribute to strong bones because they contain vitamin K, vitamin A and manganese.
Blackberries are rich in manganese. This is good for your immune system, your metabolism and the prevention of PMS complaints.
You can eat blackberries while losing weight.