Blackberry Juice Benefits: Why You Should Add It To Your Diet?

If you are looking for one superfood to add to your healthy diet, you can consider adding blackberries as they are loaded with fibre, antioxidants, minerals and key vitamins. The fruit can help you fight heart disease, cancer, and boost brain health. It helps in healing wounds, regenerating the skin, absorb iron, and aid the immune system. Blackberries are low in fat, calories, and carbohydrates. It contains essential minerals and vitamins such as C, K, and manganese. The inclusion of the fruit to your daily diet can boost healthy eating habits.

Blackberries Nutritional Value

If you consume just 100 grams of blackberry in a day, you will get 43 calories, 9.6 gram of carbs, 1.4 grams of protein, 0.49 gram fat, 88.5% water content, 21 mg of vitamin C, 20 micrograms of vitamin K, 0.62 milligrams of manganese, 162 milligrams of potassium, 20 milligrams of magnesium, 25 micrograms of folate or B9, 0.62 milligrams of iron, and 29 milligrams of calcium. The fruit can single-handedly help you fulfill your sustainable nutrition requirements.

Key benefits of Blackberries

Improves Body Functions: As the fruit is a rich source of vitamin C, vitamin K, and manganese, it helps in improving your body functions. Vitamin C helps in enhancing immunity, curing wounds, and absorbing iron. The fruit has antioxidants that can fight free radicals that may cause cancer. Presence of vitamin K in the fruit helps your blood clot and plays a vital role in bone metabolism. Meanwhile, manganese in blackberry helps in making energy, protects cells damage, improves bone growth, etc.  Leading Dr. Mark Hyman, M.D., founder of Cleveland Clinic, took to his Instagram account (@drmarkhyman) and shared, “ A new study published in The Journal of Nutrition showed that higher intakes of flavonoid-rich blackberries were associated with a lower overall mortality risk.”

 “Additionally, the risk of cardiometabolic mortality was 25% less for berry consumers and 51% less for craneberry consumers. Respiratory disease mortality was 59% less for blueberry consumers,” added Dr. Mark Hayman.

Improves Brain Health: Consuming the fruit helps in boosting brain health and prevents loss of memory. It helps in fighting free radicals and brings down brain inflammation that can cause cognitive and motor issues as people age.

Controls Cholesterol: As the fruit is a rich source of fiber, it helps in regulating cholesterol, improves regular bowel movements, helps in managing blood sugar by decreasing sugar absorption rate, promotes satiety that can reduce unnecessary snacking, and nourishes gut bacteria.  

Improves Bone Health: Presence of vitamin K in the fruit helps in enhancing bone health as the vitamin plays key role in bone metabolism. Deficiency of the vitamin may cause bone fractures and bone thinning. If you have been taking blood thinners, it is imperative to eat foods rich in vitamin K that may include blackberries, soybeans, and green leafy veggies, according to healthline.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.