Blackberries are a deliciously sweet addition to smoothies and baked goods, or a tasty treat simply enjoyed on their own. Each tiny fruit also happens to be packed with a ton of health benefits that can help us slim down, improve heart health, keep wrinkles at bay, and more!
Let’s start with a few of the impressive nutrients we can find in blackberries. Although citrus tends to get all the glory when it comes to vitamin C, blackberries contain nearly half of the daily recommended amount with 30 mg in just one cup. Aside from boosting our immune systems, this vitamin acts as a potent antioxidant that can promote weight loss, maintain muscle strength, and ward off cancer.
Vitamin K is another essential vitamin found in blackberries. One cup has 28.5 mcg, which will give us about a third of the recommended daily amount. Making sure we get plenty of vitamin K in our diets can keep our hearts and bones happy as we age. Anyone who has problems with blood clotting or arthritis pain might find it especially beneficial to add more blackberries to their daily menu.
Chowing down on a cup of the fruit will provide another amazing nutrient for bone health with .93 mg of manganese (roughly half the daily recommended amount). It also activates enzymes that metabolize carbohydrates easier and improve production of collagen. Basically, blackberries might help us shed a few pounds and keep our skin wrinkle-free.
The fruit gets its distinct dark color from anthocyanins, which are antioxidants known for their heart health benefits. Research shows they may also aid in balancing blood sugar and protecting our brain cells. Plus, they’re one of the most fiber-rich fruits out there with about 8 grams per cup, making them an excellent choice for gut health and (again) weight loss.
As if all of that wasn’t enough, a study from 2013 discovered blackberries hold antibacterial and anti-inflammatory elements. They were shown to be particularly effective at fighting off bacteria that causes gum disease and cavities.
Although most of us already loved blackberries based on their flavor alone, it’s nice to know they’re also giving us some health boosts, too. They are at their peak season between July and August, so now’s the best time to get our hands on a bunch and enjoy all the perks!