Health Benefits of Blackberries

Blackberries are a delicious fruit, packed to the brim with loads of vitamins and nutrients that your body so badly needs. That is why it comes as no surprise at all that they contain a vast range of fantastic health benefits, including fighting free radicals, and helping to keep your skin young and healthy. Below, we've listed 8 of the most important health benefits that blackberries have to offer us:

1. They fight free radicals

Blackberries contain a profuse amount of powerful antioxidants which protect the body in multiple ways. Components such as phenolic acids, flavonoids, and flavonols, particularly anthocyanosides, present in blackberries work against the harmful oxygen free molecules and counteract their action. This protective radical scavenging activity protects the body from a range of diseases caused as a consequence of oxidative damage which may be the underlying cause of many fatal conditions.  In a study it was found that blackberries to have the third highest ORAC – oxygen radical absorbance capacity (antioxidant capacity) fruit, following strawberries and black raspberries.

  2. They help to prevent cancer

Blackberry fruit is effective against the development of cancer including lung cancer, colon cancer, and esophageal cancer. The micro-nutrients present in blackberries exert a chemo-preventive effect and prevent the proliferation of malignant cells. Blackberry extracts inhibit carcinogenesis and associated cell signaling. It also possesses chemopreventive effects, according to a study.

Various other scientific studies conducted on blackberries have advocated this fact and have attributed its anti-cancer activity to the abundance of anthocyanins and other phytochemicals, such as ellagic acid and cyanidin-3-glucoside, which inhibit tumor growth and metastasis.

3. They improve your vision

If you want to have strong and healthy eyes, then blackberries should be your go-to food! This is because they contain a component called lutein, which protects your eyes from harmful UV rays by forming a protective pigment behind the retina. What’s more, the vitamins and anthocyanosides found inside blackberries enhance your eyesight and prevent many vision-related issues, such as cataracts and macular degeneration, from forming.
  4. They keep your bones strong
Blackberries contain plenty of useful minerals, such as calcium and magnesium, which are essential for the maintenance of strong bones. Calcium makes the bones stronger, while magnesium is responsible for aiding the absorption of potassium and calcium into the body. In addition to this, phosphorus present in blackberry aids in the regulation of calcium, thus assisting in building strong bones and also contributing to proper cellular functioning.

5. They keep your skin young and healthy

Packed with loads of skin-friendly nutrients, such as vitamins C and E, blackberries should form a core part of any skin-conscious person’s diet. Not only do blackberries prevent the formation of wrinkles and oxidative damage, but they are also responsible for the formation and strengthening of your skin’s collagen structure, too.
  6. They boost cognition
Research suggests that blackberries are able to slow down age-related motor and cognitive decline, thanks to the polyphenolic components that they contain. That’s why regularly eating blackberries could help you improve behavioral and neuronal functions, as well as enhance your memory. The results of a study suggest that the polyphenolic components present in blackberries help slow down the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Regular consumption of blackberries may prove useful in enhancing memory performance and improving behavioral and neuronal functions.

7. They aid your digestive system

Blackberries are a brilliant source of both soluble and insoluble dietary fiber, which are both essential for your digestive system to function optimally. In this way, blackberries boost digestive health, prevent constipation , encourage better water absorption in the large intestine, and also add bulk to stool.
  8. They help control diabetes
The high levels of potassium in blackberries go a long way when it comes to the reduction and regulation of insulin levels. That’s why most diabetics are advised to eat blackberries on a regular basis. What’s interesting is that blackberry leaves also contain anti-diabetic properties, so if you can stomach the bitter taste, we’d recommend eating them too.

9.Prevents Endothelial Dysfunction

Blackberries provide protection against the endothelial dysfunction which is characterized by an abnormal functioning of the inner lining of blood vessels. As suggested by a study, they contain useful components such as cyanidin-3-O-glucoside, which fight the oxidative activity and help in normalizing multiple critical factors implicated in such conditions. It also helps in reducing DNA damage and guards against vascular failure.

10. Healthy Heart

The richness of flavonols such as anthocyanins in blackberry makes it a heart-friendly fruit. Other useful components such as magnesium and fiber present in blackberries prevent the arteries from getting blocked and stimulate a smooth flow of blood. This reduces the risk of various heart diseases such as stroke and atherosclerosis and maintains cardiovascular health. Magnesium, in blackberries, also helps in regulating the blood pressure and prevents cardiac arrhythmia and irregular contraction.

11.Boosts Immunity

Blackberries help in improving the immune system of the body, due to the presence of phytoestrogens, vitamins, and minerals. Regular consumption of blackberries helps fight various pathogens and protects the body from infections and other fatal illnesses.

12.Weight Management

Attributing to very low amounts of sugar, blackberries assist in healthy weight management. Effective cleaning of the bowels owing to the fiber content in blackberries and very few amounts of calories make it an excellent snack during weight loss attempts.

13.Normal Blood Clotting

Blackberries contain a good amount of vitamin K, which helps in normal clotting of blood. It also helps in preventing excessive bleeding from slight injuries and aids in healing wounds. Vitamin K present in blackberries is also essential for protein modification and plays an important role in protecting bones from osteoporosis.

14.Useful in Pregnancy

Blackberry is very beneficial for pregnant women. As a source of natural folate, blackberry contributes to the optimum growth of the cells and tissues and helps reduce the risk of birth defects in babies. Folate is a critical nutrient required for better cellular functioning in all age groups. Vitamin C and other antioxidants help boost the disease-fighting power of the expectant mother, and the presence of essential minerals such as calcium, iron, magnesium, and phosphorus in blackberry strengthens bones and contributes to keeping her healthy. Besides, it has a refreshing taste which makes it a healthy option for a quick snack during pregnancy. 

Use of Blackberry Leaves

Leaves of blackberry plant have been found effective in curing diarrhea and dysentery since early times, and have also been a topic of interest for modern research. This is attributed to the abundance of astringent tannins in the herb, which helps control such conditions in the digestive tract. Another benefit of astringent tannins in blackberry leaves is their healing effect on wounds. External application of tincture or infusion made from blackberry leaves helps in the constriction of blood vessels and cure small injuries. The astringent qualities of blackberry leaf may also prove useful in the soothing a sore throat and treating hemorrhoids.

Side Effects of Blackberry

If you are not allergic to berries, then blackberries are the fruit for you. However, some pieces of evidence have shown that the presence of tannins in blackberry may contribute to the development of tumors if consumed in high concentrations. The good news is that blackberry fruit has very small quantities of tannins which usually do show any detrimental effects.

Black tea leaf: Extra caution is advised regarding the intake of blackberry leaf tea or decoction. Consumption of large quantities of blackberry leaf tea elevates a number of tannins in the body tremendously and may cause stomach complications such as nausea and vomiting. Experts generally recommend the usage of milk in the preparation of blackberry leaf tea to neutralize the effect of tannins. People who are already suffering from cancer or have a previous history of such diseases should avoid the usage of tea made from blackberry leaves.

Blackberry root: Blackberry root is also a profuse source of tannins and is not recommended for individuals suffering from chronic gastrointestinal problems such as colitis.

Pregnancy and children: Pregnant and lactating mothers may eat blackberry fruit in normal amounts but should avoid the usage of blackberry leaf tea. Children under 24 months should not be given blackberry leaf tea. For older children and old people over the age of 65 years, it is recommended to consult a doctor for a correct prescription of the blackberry leaf tea.
Blackberry leaf may result in allergic reactions ranging from mild to severe. An opinion from a medical expert is always recommended to discuss an individual’s existing symptoms, correct dosage, and the potential risks before considering blackberry leaf tea for therapeutic purposes so that any undesirable conditions are avoided. In case you notice any allergic reactions post the consumption of blackberry or blackberry leaf tea, consult a healthcare professional immediately.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                    https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com