Blackberry

Blackberries are a delicious little "aggregate fruit" that grow wild on thorny bushes and are cultivated on every temperate continent, including africa and asia. Composed of many individual drupelets, each like a small berry with one seed, each drupelet contributes extra skin, seeds and pectin with dietary fiber value to the nutritional content of blackberries, making them among the highest fiber content plants in the world.

Blackberries can be eaten fresh, frozen and canned and are popularly made into jams, juices, desserts and even wine. Rich in vitamins, minerals and fiber, blackberries are highly nutritious and rich in antioxidants. They are also low in calories, carbohydrates, and fat, making them one of the best fruits out there for a balanced diet.

Blackberries are a soft and delicate fruit which grows on thorny bushes or trailing vines. Technically, the blackberry is a drupelet, or a cluster of fruits, like a bunch of grapes, and the seed inside each drupelet contributes to the berryas nutrient value.

Studies show blackberries have one of the highest antioxidant contents per serving of any food tested. In a 2006 study published in the american journal of clinical nutrition, scientists indicated that blackberriesa antioxidant content of 5.75 millimoles per serving was far above that of other foods. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk.

Health benefits of blackberry include better digestive health, strengthened immune defense, healthy functioning of heart, prevention of cancer and relief from endothelial dysfunction. blackberry provides cognitive benefits and aids in enhancing memory, weight management, keeping the bones strong, healthy skin, improved vision and disease-free eyes, normal blood clotting and may also serve as a valuable food during pregnancy owing to an impressive gamut of healthful nutrients.

Blackberry is a delicious and versatile fruit, belonging to the rubus genus in the rosaceae family which also includes raspberry and dewberry. Native to the northern temperate areas of the globe, blackberry has been honored as the official fruit of the state of alabama and is found copiously in north america and pacific coast. Ancient cultures perceived blackberry plant as a weed or a wild plant yet its medicinal history spans back to more than 2000 years. History reveals the traditional usage of blackberry fruit, leaf, bark and roots by the romans and greeks for healing numerous health conditions ranging from a mild infection to venomous bites. In fact, during the 18th century the greek cure of using blackberry for treating gout was so influential in europe that it was famously known as the agout berrya. Recent scientific evidences have contributed extensively in unearthing the therapeutic potential of blackberries and its worldwide consumption.

Prevent growth and spread of cancer

Promotes healthy skin

Slows the ageing process

Improves eye vision

Promotes bone development

Prevent diabetes

Prevent heart attack and stroke

Improves immune system

Improves brain health and memory

Promotes weight loss

Improves digestion

Many of the health benefits of blackberries can be attributed to their strong antioxidant properties, but the anthocyanins and other antioxidants in blackberries can also help keep your skin young-looking by neutralizing wrinkle-causing free radicals. In addition, blackberries are a wonderful source of vitamin c, with one cup of blackberries providing half of the daily value for this important anti-aging vitamin. Vitamin c helps your body form collagen and elastin, two structural proteins that give your skin support and elasticity.

Healthy eating habits, along with regular exercise, are one of the most effective ways to reduce the risk of cardiovascular diseases. In essence, a cardioprotective diet plan tells you to cut down on foods that are rich in salt or saturated fats and to eat more plant-based whole foods, particularly vegetables, fruits, and berries that are rich in antioxidants, fiber, and vitamin k. Not only are blackberries loaded with antioxidants, they are also loaded with fiber and vitamin k, which makes these juicy black berries a real gem for people who are looking to incorporate more 'heart-smart' foods into their diets.

Anthocyanins, which give blackberries their dark color, are an antioxidant shown to reduce inflammation. As an antioxidant, they destroy free radicals in the body that harm cells and lead to cancer. Research has also shown that the ellagic acid in blackberries may have anti-cancer properties. One cup of blackberries contains half of the daily recommendation of the antioxidant vitamin c, which protects the immune system and may lower the risk of developing certain types of cancer.

Researchers have found that blackberries may reduce esophageal cancer by relieving the oxidative stress caused by barrett's esophagus, a precancerous condition usually brought about by gastroesophageal reflux disease. Perhaps the greatest benefit from eating blackberries is their high level of phenolic acids which, besides having many other potential health benefits, are antioxidant compounds known as powerful anti-carcinogenic agents. Because of these compounds, blackberries have been given an orac value (oxygen radical absorbance capacity) of about 5350 per 100 grams, placing them near the top of orac fruits.

Blackberries contain a profuse amount of powerful antioxidant which protects 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 consequence of oxidative damage which may be the underlying cause of many fatal conditions.

Blackberry fruit is effective against the development of cancer including lung cancer, colon cancer and esophageal cancer. The micronutrients present in blackberries exert chemopreventive effect and prevents the proliferation of malignant cells. Various scientific research conducted on blackberries have advocated this fact and have attributed the anti-cancer activity to the abundance of anthocyanins and other phytochemicals such as ellagic acid and cyaniding-3-glucoside which inhibits tumor growth and metastasis.

As are all berries, blackberries are a great source of ellagic acid, an antioxidant shown to protect the skin from damage from ultraviolet light. Studies have also shown that ellagic acid may also repair skin damaged by the sun. Vitamin c helps heal wounds, and studies also show vitamin c may even lessen the appearance of wrinkles. Studies of cyanidin-3-glucoside, a compound found in blackberries showed it prevents skin cancer by inhibiting tumors from growing and spreading.

Vitamin c functions as an antioxidant in blackberries and one cup contains half of the daily recommendation of vitamin c. The body uses vitamin c for protection from immune system deficiencies, and may reduce the chances of macular degeneration, a condition in which fine vision deteriorates, resulting in central vision loss and is the leading cause of blindness in people over 50.

Phytoestrogens are naturally occurring plant estrogens found in blackberries that may help relieve the common symptoms of pms like bloating, food cravings, and even menopausal symptoms including hot flashes.

Blackberry also extends its beneficial effect in improving the cognitive functions of the body. Research studies have suggested that polyphenolic components present in blackberries help retard the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Regular consumption of blackberry may prove useful in enhancing the memory performance and improves behavioral and neuronal functions.

Just one cup of blackberries contains over thirty percent of the daily recommended amount of fiber, which promotes healthy digestion and aids in maintaining bowel regularity by bulking up the feces and reducing the time it takes matter to pass all the way through the intestines. Bowel regularity is commonly associated with a decreased risk for colon cancer.

Blackberries are a source of both insoluble and soluble fiber essential for the optimum functioning of digestive system. Insoluble fiber in blackberries encourages easy and better absorption of water in the large intestine and adds bulk to the stools. This aids in regular bowel movements, freedom from constipation and apt digestive health.

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

Thirty percent of the daily recommended amount of fiber is to be found in just one cup of blackberries. The steady movement of fiber through the digestive system allows for a measured breakdown of food into its component parts. This even breakdown of food helps to curtail extremes regarding simple sugar uptake from the digestive tract. An excess of simple sugar uptake all at once can produce an unwanted blood sugar spike. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The quantity of fiber in blackberries helps avoid both extremes.

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.