- healthy antioxidants and nutrients such as anthocyanins,
- salicylic acid,
- ellagic acid,
- and dietary fiber,
- vitamin C,
- vitamin K,
- folic acid (a B vitamin),
- and the essential mineral manganese.
antioxidant strength, particularly due to their dense contents of
- polyphenolic compounds, such as
- ellagic acid,
- gallic acid,
- anthocyanins and
Recent research on berries has shifted focus away from antioxidants as there is ample evidence that the antioxidants in berries do not get into the bloodstream and act as radical scavengers. However, there is evidence that they are important in cardiovascular health. Anthocyanins are antioxidants found in blackberries that are responsible for giving blackberries their rich and dark color. This concentrated pigment of blackberries is acknowledged with decreasing the rate at which the memory deteriorates.
Blackberries contain a compound called salicylic acid. This compound found in blackberries has been used for centuries for its medicinal qualities. Salicylic acid has been proven to numb bodily pains and treat unusually high body temperature, or fevers. Salicylic acid may have similar properties to aspirin that aid in protecting the body against heart disease.
Arguably, the most beneficial property of the blackberry is its profusion of ellagic acid. Ellagic acid is a phytochemical, meaning it is only found in certain plants. In experimental studies, ellagic acid is used to treat tumors in mice; the result being ellagic acid is reliable for causing the death of particular cancer cells.Researchers believe that ellagic acid may also work to reduce the harmful effects of estrogen that create breast cancer cells.
Blackberries have both soluble and insoluble fiber. One cup of blackberries (144 g) has an average of 7.6 g of fibre and contain half the daily recommended dose of vitamin C, which protects the immune system and can lower the risk of developing certain cancers. Fiber is important in maintaining a healthy digestive system as it pushes toxins and other excess waste through the intestines and supports healthy and conventional bowel movements. One of the soluble fibres found within blackberries is pectin. Pectin helps lower harmful cholesterol levels which lowers ones’ chances of heart disease.
Blackberries have few calories. Blackberries are more nutritious compared to other berries making it one of the best berries one can consume.
|Nutritional value per 100 g (3.5 oz)|
|Energy||181 kJ (43 kcal)|
|- Sugars||4.88 g|
|- Dietary fiber||5.3 g|
|Vitamin A||214 IU|
|- beta-carotene||128 μg (1%)|
|- lutein and zeaxanthin||118 μg|
|Thiamine (vit. B1)||0.02 mg (2%)|
|Riboflavin (vit. B2)||0.026 mg (2%)|
|Niacin (vit. B3)||0.646 mg (4%)|
|Pantothenic acid (B5)||0.276 mg (6%)|
|Vitamin B6||0.03 mg (2%)|
|Folate (vit. B9)||25 μg (6%)|
|Vitamin C||21 mg (25%)|
|Vitamin E||1.17 mg (8%)|
|Vitamin K||19.8 μg (19%)|
|Calcium||29 mg (3%)|
|Iron||0.62 mg (5%)|
|Magnesium||20 mg (6%)|
|Manganese||0.646 mg (31%)|
|Phosphorus||22 mg (3%)|
|Potassium||162 mg (3%)|
|Sodium||1 mg (0%)|
|Zinc||0.53 mg (6%)|
|Link to USDA Database entry Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database|