THE blackberry It is a practical fruit to be consumed daily and versatile, and can be used in various sweet recipes, teas and juices. Furthermore, it offers several health benefits, such as protecting against premature aging and chronic diseases, such as diabetes and hypertension.
“Blackberries are very rich in antioxidants, such as anthocyanins and resveratrol, which fight free radicals in the body”, says Verônica Dias, integrative nutritionist and pharmacist at Instituto Nutrindo Idealis. “It also contains vitamins C, K, and E, minerals such as potassium, magnesium, iron, calcium and soluble and insoluble fiber. These nutrients are important for cellular health, immunity and intestinal regulation”, he adds.
Next, check out seven health benefits of blackberries according to the nutritionist.
1. Protects against premature aging
The blackberry has a high content of antioxidants which help fight free radicals, protecting the body’s cells against premature aging. Consequently, it can help combat sagging and wrinkles in the skin.
One study published in 2019 showed that the anthocyanins present in blackberries are subjected to fermentation in the intestinal microbiota [bactérias saudáveis que vivem no intestino] and form active metabolites with potential antioxidant activity that acts against oxidative stress, preventing aging.
2. Protects against diabetes and hypertension
Also because it has a high level of antioxidants, blackberries can protect the body against chronic diseases, including diabetes and hypertension.
“Its low glycemic index also plays an important role, as it prevents spikes in glucose and insulin in the blood, which contributes to appetite control and energy balance. Furthermore, regular consumption of blackberries can help improve insulin sensitivity, favoring the regulation of carbohydrate metabolism and reducing fat accumulation”, explains Dias.
A study carried out on mice, and published in 2023indicates that the polyphenols found in blackberries can improve the function of blood vessels, contributing to better blood flow and reduced blood pressure. Furthermore, polyphenols also help neutralize free radicals, whose action can also lead to hypertension.
3. Helps with weight loss
Blackberries can be a great ally in the weight loss process, according to Dias. This is because it is a fruit with low caloric density and rich in fiber, helping to promote greater satiety, control appetite and reduce calorie consumption throughout the day.
“Another point is the high content of antioxidants, which help combat inflammation, a factor often associated with difficulty losing weight. Combined with a balanced diet and exercise, blackberries can be an excellent tool for those looking to lose weight in a healthy way”, says the nutritionist.
4. Fights inflammation
Because it is rich in antioxidants, blackberries can help combat inflammation and can even help in the treatment of Lipedema, a chronic disease that causes the abnormal accumulation of fat in the legs, hips and, in some cases, the arms.
One study published in 2018 showed that the anthocyanins present in blackberries helped reduce the production of inflammatory substances in the body.
5. Promotes intestinal balance
The fibers present in blackberries are important for promoting intestinal balance, increasing stool volume and combating constipation.
This benefit is also related to the polyphenols present in the fruit, which act as a source of fuel for the bacteria that live in the intestine. One study published in 2022 showed that blackberries promote the growth of the intestinal microbiota and help regulate the pH of the region.
6. Helps with cardiovascular health
“Blackberry supports cardiovascular health by improving the lipid profile and reducing inflammation, thanks to bioactive compounds [antocianinas, os carotenoides, os compostos fenólicos e os flavonoides]”, says Dias.
One study published in 2016 showed that the consumption of blackberries significantly reduced LDL cholesterol (considered “bad”), systolic blood pressure and fasting blood glucose.
7. Strengthens the immune system
The vitamin C present in blackberries can strengthen the immune system and helps in the production of collagen, a protein essential for skin health. Furthermore, its antioxidant and anti-inflammatory compounds can help prevent and treat infections.
Blackberries are also rich in manganese, a mineral important for healthy bone development and a healthy immune system.
How to consume blackberries?
Blackberries are a versatile fruit that can be consumed in different ways, such as fresh, frozen, dehydrated, in juices, smoothies, teas, jellies, desserts, salads and even as a base for sauces.
“Consuming it fresh or frozen is the best way to preserve all nutrients, especially fiber, antioxidants and heat-sensitive vitamins, such as vitamin C”, says Dias.
The nutritionist explains that, when used in juices, part of the fiber may be lost in the straining process, but the antioxidants and other bioactive compounds are maintained. In preparations that involve heating, such as jellies or baked desserts, blackberries maintain antioxidants, such as anthocyanins, but may suffer a reduction in thermosensitive nutrients, such as vitamin C.
“To make the most of the benefits of blackberries, it is ideal to vary the method of consumption and, whenever possible, prioritize preparations that minimize nutritional losses, such as vitamins and salads”, he advises.
However, the nutritionist warns: excessive consumption of blackberries can cause gastrointestinal discomfort and can lead to diarrhea, due to the high fiber content. “Furthermore, as it contains oxalates, in very high quantities it can increase the risk of kidney stone formation in predisposed people”, he warns.
This content was originally published in Amora protects against diabetes and aging: see 5 other benefits on the CNN Brasil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
