5 Health Benefits Of Blackberries

Blackberries need a little more appreciation, don't they? These dark-hued fruits can easily be included in your diet as they go well with everything from your breakfast cereal to your afternoon salad. Aside from their great taste, here are some of the health benefits they can provide.

1. Digestion

One cup of blackberries can provide up to eight grams of fiber, fulfilling 20 to 30 percent of your recommended daily intake. This makes them a great snack as they can help you feel satiated without having to consume too many calories.

Since a cup only has a little over 60 calories, they can be enjoyed even when you are trying to get to a healthy weight. Feel free to add them to greek yogurt or oatmeal for a bit of flavor and a much-needed energy boost.

2. Bone health

How much vitamin C do you consume? Blackberries are among the best sources of the nutrient which has been linked to good bone health, possibly due to antioxidant effects.

There is also a similarly strong presence of vitamin K in these berries, providing nearly 36 percent of your recommended daily intake in one cup. Livestrong also notes that the nutrient plays a role in depositing new bone mineral tissue.

3. Anti-aging

Berries often end up on the lists of best anti-aging foods and their presence is definitely justified. The research on brain health benefits as they relate to cognition during aging is quite promising," Los Angeles-based dietitian Sharon Palmer told Reader's Digest, highlighting their "powerful" anti-inflammatory compounds.

It has also been suggested that berries in darker shades of color — including blackberries and even blueberries — rank the best in terms of anti-aging effects since they tend to have the highest concentration of antioxidants.

4. Cardiovascular

Blackberries contain both soluble and insoluble fiber, which means they not only support digestion but also prevent spikes in blood sugar levels. This, in addition to their polyphenol content, may help reduce the risk of cardiovascular disease, as Health notes.

Some studies have found this association with limited data suggest that berries have "cardio-protective effects," making them a potential form of intervention. However, more research is needed to gain a complete understanding.

5. Mineral intake

Putting major nutrients aside, you can include blackberries in your diet to ensure you receive a good amount of essential minerals. One cup can provide almost half of how much manganese you need in a day. 

Manganese helps with the formation of connective tissue, bones, blood clotting factors, and sex hormones, as noted by the Huffington Post. Blackberries are also among the fruits that can increase your intake of copper, a mineral which helps maintain a healthy immune system.