Blackberries: A Nutritional Powerhouse
Blackberries, known for their deep purple hue and juicy flesh, are a fruit that packs a punch when it comes to nutrition. They are exceptionally rich in various vitamins, minerals, and antioxidants, making them a superfood that offers a wide range of health benefits.
Nutritional Profile of Blackberries
Each 100-gram serving of blackberries contains approximately:
- Calories: 43
- Protein: 1.4 grams
- Fat: 0.5 grams
- Carbohydrates: 10 grams
- Fiber: 5.3 grams
- Sugar: 4.9 grams
Blackberries are also a good source of:
- Vitamin C: 25% of the Daily Value (DV)
- Vitamin K: 17% of the DV
- Manganese: 16% of the DV
- Potassium: 9% of the DV
- Copper: 6% of the DV
Health Benefits of Blackberries
The impressive nutritional profile of blackberries translates into a multitude of health benefits, including:
- Improved Heart Health: Blackberries contain anthocyanins, powerful antioxidants linked to a reduced risk of heart disease. They help lower LDL (bad) cholesterol and increase HDL (good) cholesterol levels.
- Enhanced Immune Function: Rich in vitamin C, blackberries support a healthy immune system. Vitamin C helps boost white blood cell production, crucial for fighting infections.
- Reduced Inflammation: Anthocyanins and other antioxidants in blackberries possess anti-inflammatory properties. They help combat chronic inflammation, which is associated with several diseases.
- Improved Brain Health: Blackberries contain flavonoids, which have neuroprotective effects. They may help improve cognitive function and reduce the risk of age-related brain decline.
- Healthy Digestion: The high fiber content of blackberries promotes regular bowel movements and supports a healthy digestive system. Fiber helps prevent constipation and maintain a healthy gut microbiome.
Incorporating Blackberries into Your Diet
Blackberries are a versatile fruit that can be enjoyed in various ways:
- Fresh: Blackberries can be eaten fresh as a healthy snack or added to salads, smoothies, and yogurt parfaits.
- Frozen: Frozen blackberries are equally nutritious and can be used in smoothies, baked goods, and desserts.
- Jam or Jelly: Blackberry jam or jelly is a delicious and nutritious spread for toast, crackers, or pancakes.
- Syrup: Blackberry syrup can be drizzled over pancakes, waffles, or ice cream.
Blackberries are a delicious and nutritious fruit that offers a wide range of health benefits. By incorporating them into your diet, you can reap the rewards of their nutritional prowess.
How many calories are in Blackberry?
Each 1 blackberry of Blackberry contains 2.8 calories.
Blackberry Nutritional Information
| Nutrient | Amount per 1 blackberry (6.5g) |
|---|---|
| Calories | 2.8 Calories |
| Protein | 0.1g |
| Fat | 0g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 0.6g |
| Dietary Fiber | 0.3g |
| Sugar | 0.3g |
| Sodium | 0.0001mg |
| Potassium | 0.0105mg |
| Calcium | 0.0019mg |
| Iron | 0mg |