Blackberries, by no doubt, are an easy, healthy and nutritious addition to anyone’s diet. Blackberries are a favourite fruit of many due to their unique earthy, wine-like taste. The presence of multiple macronutrients makes it all the more dear to a balanced diet. The fruit is high in dietary fibre, carbohydrates and polyunsaturated fats. These factors make blackberries a heart-friendly fruit. Apart from these, the fruit is also an abundant source of vitamins, antioxidants and minerals. Nutrients such as Vitamin A, Vitamin C, potassium and calcium are present in blackberries. Its low fat contribution is another advantage for which obese people are advised to make it a part of their snacks.
A unique benefit of blackberry consumption is that they result in the formation of considerable quantities of phenolic acids. These health-beneficial acids are anti-oxidant compounds. The phenolics present in blackberries include anthocyanins, ellagic acid, hydrocaffeic acid, p-coumaric acid, rutin, gallic acid and cinnamic acid.
Blackberries make an easy and nutritious snack during a hectic office day. Another positive aspect of blackberry is that it does not have to be fresh to be nutritious. If ‘flash’ frozen, all the nutrients get trapped within the fruit and the blackberries that we get canned, contain almost all the fresh fruit qualities. Due to the rich presence of phenolics, blackberries excel in their ORAC value (oxygen radical absorbance capacity). The ORAC value of the fruit is estimated to be 5350 per 100 grams, which is higher than many others of its kind. If consumed on regular basis blackberries are found to fight against lung inflammation, anti-thrombosis, cardiovascular diseases etc. Medical researches also point out that blackberries are beneficial to diabetic patients. Along with other members of the berry family such as red raspberry and boysenberry, blackberries are also found to decrease the risk for certain types of cancer.