Blackberries: The high-fiber fruit that can contribute to weight loss and bone health

Blackberries are full of vitamins, minerals and antioxidants and are often enjoyed fresh in the form of jam or cake.

With only 62 calories, a cup of blackberries provides about 31 percent of your daily value of heart-healthy fiber.

Photo credit : LIVESTRONG.com Creative

They are closely related to raspberries and are called "added fruits" because they are made from different floral ovaries that combine to form one fruit.

Blackberries are mainly found in temperate northern regions, and wild blackberries are common in North America, the Pacific and Atlantic coasts.

Nutritional values ​​of blackberries

A cup of blackberries is one serving. A cup of blackberries contains:

• Calories: 62
• Total fat: 0.7 g
• Cholesterol: 0 mg
• Sodium:

1.4 mg

• Total carbohydrates: 13.8 g
• Dietary fiber: 7.6 g
• Sugar: 7 g
• Added sugar: 0 g
• Proteins: 2 g

Blackberry macros

• Total fat: One cup of blackberries contains 0.7 g of total fat, including 0.4 g of polyunsaturated fat, 0.07 g of monounsaturated fat, 0 g of saturated fat and 0 g of trans fat
• Carbohydrates: One cup of blackberries contains 13.8 grams of carbohydrates, including 7.6 grams of fiber and 7 grams of natural sugar.
• Protein: A cup of blackberries contains 2 grams of protein.

Vitamins, minerals and other micronutrients.

• Manganese: 40% of your daily value (DV)
• Vitamin C: 34% DV
• Copper: 26% DV
• Vitamin K: 24% DV
• Vitamin E: 11% DV
• Folic acid : 9% DV
• Pantothenic acid (B5) : 8% DV
• Magnesium : 7% DV
• Zinc : 7% DV
• Niacin (B3) : 6% DV
• Iron: 5% DV
• Potassium: 5% DV
• Vitamin B6 : 3% DV
• Calcium: 3% DV
• Phosphorus: 3% DV
• Riboflavin (B2 ): 3% DV
• A cup of blackberries is not a major source of thiamine (2% DV), selenium (1% DV), choline (2% DV) or vitamin A (2% DV).

Blackberry health benefits

Blackberries, like other berries, have a rich and varied nutritional profile. Blackberries contain a variety of vitamins, minerals and antioxidants.

1. Blackberries can help with weight control

Blackberries are a great source of fiber that supports healthy weight loss goals and helps maintain healthy weight.

According to a study conducted in Nutrients in April 2013, adding more fiber to your diet is associated with lower body weight .

Dietary fiber creates volume and increases the stool water content, which keeps you full and your intestinal tract runs smoothly. Dietary fiber can also help improve glucose tolerance, increase insulin sensitivity, and lower blood cholesterol and triglyceride levels.

Increasing your fiber intake to 30 grams per day is an effective approach to losing weight, according to a February 2015 study by the Annals of Internal Medicine .

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According to a November 2018 study by Nutrition and Diabetes , an effective diet based on whole fruits (such as blackberries) as well as vegetables, legumes and nuts has proven to be an effective strategy for treating obesity .

2. The minerals in blackberries can support healthy bones.

Blackberries contain minerals such as manganese, copper, zinc, magnesium and vitamin K.

These minerals work together to support bone homeostasis. According to the National Institutes of Health (NIH), manganese contributes to bone metabolism and prevents osteoporosis, while copper and zinc contribute to bone formation and the overall structure, according to American Bone Health .

Most of the magnesium in our body is in our bones and works closely with calcium and phosphorus. Vitamin K plays a key role in bone metabolism and, according to the NIH, is essential for bone health.

3. Blackberries contain strong antioxidant properties

The berries contain a number of health-promoting nutrients, including phytochemicals, manganese and vitamin C, which have been shown to work against a variety of gastrointestinal and immune diseases, according to the October 2017 issue of Nutrition Reviews .

Manganese helps capture reactive oxygen species (ROS) called free radicals and helps the body deal with oxidative stress. This emerges from a report published in Oxidative Medicine and Cellular Longevity in April 2018. Blackberries contain 40% of their DV of this mineral.

In the meantime, vitamin C helps limit the harmful effects of free radicals through its antioxidant activity, which according to the NIH all have a positive effect on the gastrointestinal tract and immunity.

Blackberry health risks

No food allergies or blackberry interactions are currently known or confirmed. Be sure to discuss all drug-food interactions with your doctor.

Add a handful of blackberries to your morning smoothie to increase fiber and antioxidant levels.

Photo credit : jenifoto / iStock / GettyImages

Preparation for blackberries and useful tips.

Summer is the season for blackberries and when the fleshy fruits have a rich and deep color, a sweet aroma and the greatest taste.

Avoid blackberries, with a bowl attached to the middle, indicating that they were picked before they were fully ripened. Packaged blackberries should not be wrapped too tightly, stained or excessively moist, or crushed or moldy. Frozen blackberries can also be found all year round in the freezer of your local supermarket.

When preparing blackberries, follow these cleaning tips to protect sensitive fruits from injury:

• To clean, fill a bowl with cold water and add the berries while shaking gently. Then pour them into a strainer.
• Alternatively, you can carefully put the berries in a colander and wash them gently with light pressure.

Remove the shredded berries, otherwise they will quickly form the rest. To avoid crushing and damage, you can put them from their original single-layer container into a flat glass bowl with a damp paper towel.

Point

Blackberries are extremely perishable and are best eaten within two days of purchase. Never wash berries before storage and put them in the fridge as soon as possible.

How to freeze blackberries

If you can't eat blackberries in two days, you can easily freeze them.

1. Wash and dry them with a paper towel.
2. Spread in a layer on a baking sheet.
3. Place the baking sheet in the freezer and freeze it until it is firm.
4. Place frozen blackberries in a zippered freezer bag or in an airtight container. Frozen berries should be kept fresh for up to a year.

Creative ways to use blackberries

Blackberries are deliciously raw or cooked. Here are some quick service ideas.

• Eat whole as a snack or dessert, add to a salad or use as an accompaniment to pancakes and waffles.
• Add yogurt, oatmeal, or smoothies.
• Make jam
• Use it as a side dish for a cake.
• Add dough to the cake or muffin.
• Boil them with water, lemon juice, lemon zest and honey and use them as a side dish for ice cream or something delicious like roast beef or poultry.

Blackberry recipes

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