Benefits Of Blackberries

Blackberries grow in many parts of the world during summer months. These berries are classified as aggregate fruit because they are clusters of   one seeded drupelets. These drupelets are typically eaten as a cluster and not individually. Nutrient rich small dark berries have several health benefits from increasing digestive health to fighting cancer. They contain highest level of antioxidants. They are rich in vitamins, minerals, fiber and are highly nutritious. Low in calories, carbo-hydrates and fats make them one of the best fruits for a balanced diet.

BENEFITS

■    The dark blue color of the fruit ensures one of the highest anti-oxidant levels of all fruits. Anti-oxidants well known for lowering the risk of a number of cancers, are best consumed in their natural state to get the full benefits.

■    Blackberries contain both soluble and insoluble fiber. Insoluble fiber aids in digestive health by allowing the large intestine to more easily absorb excess water. This adds to preventing constipation and contributing to digestive health.

■    These fruits are a natural source of the phytochemical ellagic acid which offers promising new treatments for cancer. This acid was shown to slow the growth of malignant tumors and kill the cancerous cells during the laboratory studies.

■    The high levels of Vitamin C in the fruit have the potential to prevent colds in some individuals and reduce the duration of colds considerably.

■    Gout, a painful inflammation of the joints, occurs due to excess uric acid in the blood stream. Vitamin C present in Blackberries works to reduce uric acid levels in the blood and prevent gout. Ancient Greeks called them Gout Berries because of the healing quality of gout in them.

■    Blackberries are known to lower the cholesterol level owing to pectin and soluble fiber.

■    The fiber and pectin in Blackberries promotes cardiovascular health by reducing high cholesterol levels. The magnesium present in the berries also contributes to cardiovascular health by relaxing the arteries and blood vessels within the body allowing oxygen rich blood to pass more easily to the heart. Magnesium also helps prevent free radicals from damaging the heart muscle following a heart attack.

■    Consumption of blackberries can help promote the healthy tightening of tissue, which is a great non surgical procedure to make skin look younger. Prolonged consumption helps keep the brain alert, thereby maintaining clarity of thought and good memory.

■    Phytochemicals with anti-oxidant properties are especially abundant in blackberries. These phytochemicals antioxidants protect the cells and have the capacity to fight the disease.

■    High tannin content in blackberries provides a number of benefits to reduce intestinal inflammation alleviate hemorrhoids and soothe the effects of diarrhea. It is important to incorporate berries in your diet in a variety of ways.

■    According to researchers ellagic acid found naturally in blackberries, significantly reduces the growth of breast and cervical cancer.

■    Fiber found in blackberries help maintain gastrointestinal health by helping to push waste through the intestines. Fiber also lowers the risk of heart disease by reducing cholesterol levels in the blood.

■    Blackberries are a good source of vitamin E, C, and K, magnesium, folate, copper and potassium.

■    Blackberries are good source of vitamin K offering 36 per cent of the recommended amount of the nutrient used by the body for the clotting of blood and to aid the absorption of the calcium. A healthy dose of Vitamin K helps in muscle relaxing.

■    Thirty per cent of the recommended amount of fiber is to be found in one cup of blackberries. The steady movement of food through the digestive tract allows for a measured breakdown of food into its component parts. The quantity of fiber in blackberries helps maintain the balance in blood sugar levels.

■    The body uses vitamin C protection from immune system deficiencies, and may reduce the chances of macular degeneration.

■    The leaves of the blackberries have been used to treat mild inflammation of the gums and sometimes even sore throats.

■    The astringent tannins are effective in oral hygiene when used as a gargle or mouthwash.

■              Blackberries can be eaten fresh, frozen and canned and are popularly used in jams, juices, deserts and vine.

By Nibhanapudi Suguna