Blackberries - For Good Cardiovascular Health And Intelligence On The Spot

The most distinctive qualities of blackberries are: rich water content - 88 g, high fiber content - 5.3 g, rich in vitamin C - 21 mg, vitamin K - 19.8 micrograms, B vitamins, manganese - 0.646 micrograms , honey - 0.165 micrograms, anthocyanin, low glycemic index - 25 and low glycemic load - 3-4, low-calorie - 43 kcal per 100 g.

If we have to compare blackberries and raspberries, except in appearance, yes, and in composition they are extremely similar, but still raspberries have a lower glycemic load and index, their fat is completely polyunsaturated.

But what is specific about blackberries?

The anthocyanin in blackberries is the pigment that gives them their specific dark, saturated color. Anthocyanin, like other flavonoids, is a powerful antioxidant and prevents the occurrence of many metabolic and age-related disease processes. This pigment reduces the oxidation of bad cholesterol - LDL by 50%, which has a beneficial effect on cardiovascular health and prevention of atherosclerosis . 1

The same study examining the effects of anthocyanins listed their antitumor activity . The growth of bad cells in breast cancer decreases by 24%, in the stomach by 37%, in the colon by 50% and in the lungs by 54%. 1

Of course, blackberries cannot be a medicine or a guarantee for the prevention of serious diseases, but these data show how important it is to adhere to quality foods in our diet and that they can be a good ally for our health. 

There is evidence that anthocyanins can help slow the progression of Alzheimer's disease and that they suppress harmful beta-amyloid plaques in the brain, allowing established neural connections to function. 2

Blackberries are good for the brain not only because of the pigment, but also because of the B vitamins they contain. Blackberries are definitely a fruit for maintaining cognitive function in tone, regardless of age, and as it progresses even more.

Another specific quality that is not repeated, according to research, is that they have antibacterial and anti-inflammatory properties that help in the primary and secondary prevention of periodontitis. 3

Blackberries contain phenolic acids - gallic, ellagic and rutin, which are due to this effect. The study observed their effect on 10 different types of bacteria characteristic of the oral cavity, as a result of which it was concluded that blackberries can be used in products for oral health and therapy.

Like raspberries, blackberries support the endothelial function of blood vessels. This is due to nutrients such as cyanidin-3-O-glucoside . The compound neutralizes oxidative activity and helps to normalize many critical factors associated with the occurrence of endothelial dysfunction. It is important in reducing DNA damage and protects against vascular insufficiency . 4 

Flavonoids, magnesium, vitamin C, fiber are a good combination for good cardiovascular health in general, starting from the prevention of high blood pressure, arrhythmia, atherosclerosis and the prevention of cardiovascular accidents such as heart attack and stroke. 

Vitamin K, manganese, calcium, magnesium, potassium and phosphorus  are related to maintaining bone density and bone health .

Blackberries are also good for the skin and preserve its youth, eye health, immunity, digestive system and prevent constipation, weight control and blood sugar . Due to the low sugar content and the presence of fiber, they are also suitable for diabetics . 

Blackberries contain 10.2 g of carbohydrates, of which 5.3 g are soluble and insoluble fiber and 4.9 g are sugars. 

In addition to the mentioned vitamin C and vitamin K, they also contain folate , which makes them useful for pregnant women , vitamin E, vitamin A. Manganese has the highest content compared to our daily needs and 100 g of blackberries provide us with almost ½ of the needs for the day. The other unmentioned minerals in them are copper, iron, zinc, selenium . 5

In half a gram of fat they have, 94 micrograms are omega-3, 186 micrograms - omega-6, 0.3 g - polyunsaturated fatty acids. The proteins are 1.4 g.

Blackberries, like strawberries and small berries, can cause an allergic reaction in some people.