Blackberry Fruit Nutrition facts Health benefits | Blackberries

Delicious blackberry fruit is not only rich in taste and color, but also in nutritional values. It provides several health benefits like reducing inflammation and oxidative stress, healthy functioning of the heart, prevention of cancer and normal blood clotting. Blackberry provides cognitive benefits and aids in enhancing immunity system, keeps the bones healthy, enhances the vision and protects the eyes from various diseases.

What Is Blackberry?

Blackberry fruit is delicious and nutrient dense fruit. This fruit belongs to Rubus genus in the Rosaceae family which also includes raspberry and dewberry. Blackberry is not just a one fruit; each blackberry cluster consists of 80-100 small drupelets that are arranged in a circular fashion, similar to the mini grape bunch. Blackberry is produced from Northern temperate areas of the globe. Blackberry is the official fruit of Alabama and is found in North America and Pacific coast. These are available in year around. Blackberries are very sweet in taste with tart flavor and useful for preparation of salads, in sauces, ice-creams.

Blackberry Fruit Nutrition Facts:

Blackberry is a source of Vitamins, Minerals, Fiber and Antioxidants, Amino acids. Some of the most abundant nutrients in a single 3.5 ounce (100 gram) are given below:

Vitamins:

Vitamin A:                            214 IU, 4% of RDA (Recommended Dietary Allowance)

Thiamine (B1):                     0.020 mg, 2% of RDA

Riboflavin (B2):                   0.026 mg, 2% of RDA

Niacin (B3):                          0.646 mg, 4% of RDA

Vitamin B6:                           0.030 mg, 2% of RDA

Folate (B9):                          25 μg, 6% of RDA

Vitamin C:                             21.0 mg, 25% of RDA

Vitamin E:                             1.17 mg, 8% of RDA

Vitamin K:                             19.8 μg, 19% of RDA

Minerals:

Calcium                                 29 mg, 3% of RDA

Iron                                        0.62 mg, 5% of RDA

Magnesium                           20 mg, 6% of RDA

Phosphorus                          22 mg, 3% of RDA

Potassium                             162 mg, 3% of RDA

Sodium                                  1 mg, 0% of RDA

Zinc                                       0.53 mg, 6% of RDA

Carbohydrates:

Blackberry fruit contains 9.61 grams of carbs.

Blackberry fruit contains 5.3grams Dietary fiber.

Proteins:

Blackberry contains 1.39 grams of protein.

Fat:

It contains 0.49 grams of saturated fat.

Blackberry Fruit Health Benefits:

Blackberries have a number of potential health benefits as mentioned below.

1. Lower Risk Heart Diseases:

Blackberries are rich in minerals, vitamins, phytochemicals and fiber which may help to lower the risk for heart disease. Anthocyanins are the phytochemicals that give blackberries their dark color; this is helpful for increasing the antioxidants in the blood and limiting the buildup of cholesterol in the arteries; Anthocyanins limit inflammation and oxidative stress.

2. Prevent The Cancer:

Blackberries are very useful for lowering the risk of cancer. This fruit contains phytochemicals such as ellagic acid and cyaniding-3-glucoside, which inhibit tumor growth and metastasis.

3. Increase The Immunity System:

Blackberries contain the phytoestrogens, vitamins and minerals which are helpful in improving the immune system of the body.

4. Prevention Of Normal Blood Clotting:

Vitamin K present in blackberries is very helpful for normal blood clotting and helps in preventing excessive bleeding from slight injuries and aids in healing wounds.

5. Skin Care:

Blackberries are packed with nutrients like vitamin C, vitamin E and other antioxidants. These are helpful for maintaining beautiful skin and preventing formation of wrinkles.

6. Healthy Bones:

Regular consumption of Blackberry maintains the healthy strengthening of bones because it contains the magnesium and calcium. Calcium strengthens the bones and magnesium helps to absorption of calcium and potassium into the body.

7. Healthy Eyes:

Presence of lutein in Blackberry is useful for protecting the eyes from ultra-violet radiations. And also presence of anthocyanosides and vitamin A content in blackberries enhances the vision and keeps disease-free eyes.

8. Producing The Blood Cells:   

Blackberries have minerals like potassium, manganese, copper, and magnesium. Together, these are helpful in producing white and red blood cells.

9. Improves Digestion:

Blackberries contain both soluble and insoluble fiber necessary for the optimum functioning of digestive system. Insoluble fiber helps to maintain bowel regularity, and protect you from digestion related diseases such as constipation and diarrhea.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal