Blackberry fruits are red before they are ripe, leading to an old expression that “blackberries are red when they’re green”. Blackberry is a soft fruit that has grown in popularity. It is used in desserts, jams, jelly, and sometimes wine. It is frequently asserted with apples for pies and crumbles.
The dark colour in blackberries makes them stand out in fruit salads and desserts, but it also indicates a high concentration of antioxidants. Research suggests that their vitamin content may help reduce your risk of heart problems, periodontal disease and age-related decline in motor and cognitive function. Blackberries are low in calories, virtually fat-free, high in fibre and rich in nutrients, making them a good choice for anyone trying to maintain or lose weight in a nutritious manner.
- Skin care: Blackberry can serve as a delicious aid in maintaining beautiful skin. It is packed with multiple skin friendly nutrients like vitamin C, vitamin E and other potent antioxidants. Vitamin E present in blackberry helps in maintaining the health of skin fats and prevents the skin from wrinkles. Apart from protecting the skin from oxidative damage, vitamin C present in blackberry is also responsible for the formation and strengthening of collagen structure which is the basis of connective tissue and aids in keeping the skin toned and tightened.
- Healthy eyes: Blackberry is useful for maintaining healthy eyes. Regular consumption of blackberries helps in protecting the eyes from ultra-violet radiations, attributing to the presence of lutein. Lutein forms protective pigment in the area behind the retina, also known as macula and prevents it from the damage caused by oxidative stress and high wavelength light radiations. Furthermore, anthocyanosides and vitamin content present in blackberries enhances the vision and protect the eyes from various diseases such as macular degeneration, cataract and night blindness.
- Menstrual Bleeding: Consuming blackberry leaves helps get relief from excessive bleeding during menses. The fruit is also used to regulate menses and considered a uterine tonic.
- Bone Health: Blackberries are a good source of vitamin K, offering 36% of the daily recommended amount of this nutrient used by the body for the clotting of blood and to aid the absorption of calcium. Vitamin C is also believed to protect against bone loss.
- Women’s Health: Phytoestrogens are naturally occurring plant oestrogens found in blackberries that research has found may help to relieve the perimenopausal and menopausal symptoms like hot flashes. They may also help with the symptoms of PMS like bloating, food cravings, and even menopausal symptoms like hot flashes.
Water – g 88.15
Energy – kcal 43
Protein – g 1.39
Total lipid (fat) – g 0.49
Carbohydrate, by difference – g 9.61
Fiber, total dietary – g 5.3
Sugars, total – g 4.88
Calcium, Ca – mg 29
Iron, Fe – mg 0.62
Magnesium, Mg – mg 20
Phosphorus, P – mg 22
Potassium, K – mg 162
Sodium, Na – mg 1
Zinc, Zn – mg 0.53
Vitamin C, total ascorbic acid – mg 21
Thiamin – mg 0.02
Riboflavin – mg 0.026
Niacin – mg 0.646
Vitamin B-6 – mg 0.03
Folate, DFE – µg 25
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 11
Vitamin A, IU – IU 214
Vitamin E (alpha-tocopherol) – mg 1.17
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 19.8
Fatty acids, total saturated – g 0.014
Fatty acids, total monounsaturated – g 0.047
Fatty acids, total polyunsaturated – g 0.28
Fatty acids, total trans – g 0
Cholesterol – mg 0
Caffeine – mg 0